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Tue 23rd Apr 2024 at 4:26pm by westmoors

Run > Intervals
  • breezy
  • Time
    43:15
  • Miles
    4.47
  • Min/mi
    9:41
  • Pacing
    90.9%
  • WAVA
    58.03
  • Stride(cm)
    97
  • Cadence
    172
  • BPM
    133
  • %MHR
    79.4
  • B/mi
    1291
  • Surface
    Mixed

Notes & Comments

2 comments
4 x 3 x 400m with 200m recoveries

Target paces:
Set 1: Marathon pace 9:55
Set 2: Half mara pace 9:35
Set 3: 10K pace 9:15
Set 4: 5K pace 8:55

Trimmed from another training entry

3) 0.25mi - 2:28(9:55/mi) 130/132bpm [1289b/mi] 26cal 6.05/6.41mph
4) 0.12mi - 1:15(10:03/mi) 130/131bpm [1307b/mi] 13cal 5.97/6.01mph
5) 0.25mi - 2:29(9:58/mi) 133/135bpm [1325b/mi] 27cal 6.02/6.35mph
6) 0.12mi - 1:09(9:18/mi) 130/135bpm [1210b/mi] 12cal 6.45/6.45mph
7) 0.25mi - 2:30(10:03/mi) 130/132bpm [1307b/mi] 26cal 5.97/6.43mph
8) 0.12mi - 1:14(9:58/mi) 128/129bpm [1277b/mi] 12cal 6.02/5.99mph
9) 0.25mi - 2:23(9:34/mi) 133/136bpm [1272b/mi] 25cal 6.27/6.43mph
10) 0.12mi - 1:17(10:21/mi) 134/136bpm [1387b/mi] 13cal 5.8/6.72mph
11) 0.25mi - 2:25(9:42/mi) 134/135bpm [1299b/mi] 25cal 6.19/6.49mph
12) 0.12mi - 1:15(10:07/mi) 134/136bpm [1355b/mi] 13cal 5.93/6.37mph
13) 0.25mi - 2:36(10:28/mi) 132/133bpm [1382b/mi] 27cal 5.73/6.2mph
14) 0.12mi - 1:22(11:02/mi) 133/134bpm [1468b/mi] 14cal 5.43/6.05mph
15) 0.25mi - 2:17(9:12/mi) 134/136bpm [1234b/mi] 24cal 6.52/6.68mph
16) 0.12mi - 1:21(10:55/mi) 133/135bpm [1452b/mi] 13cal 5.49/6.01mph
17) 0.25mi - 2:11(8:46/mi) 134/136bpm [1174b/mi] 23cal 6.85/7.16mph
18) 0.12mi - 1:14(9:54/mi) 131/133bpm [1297b/mi] 12cal 6.06/6.59mph
19) 0.25mi - 2:10(8:42/mi) 133/136bpm [1157b/mi] 21cal 6.9/8.33mph
20) 0.12mi - 1:22(10:56/mi) 133/137bpm [1454b/mi] 13cal 5.49/6.68mph
21) 0.25mi - 2:14(8:58/mi) 135/140bpm [1211b/mi] 23cal 6.69/6.91mph
22) 0.12mi - 1:17(10:22/mi) 136/140bpm [1411b/mi] 13cal 5.78/6.93mph
23) 0.25mi - 2:13(8:53/mi) 138/141bpm [1227b/mi] 24cal 6.75/6.97mph
24) 0.12mi - 1:17(10:19/mi) 137/141bpm [1414b/mi] 13cal 5.81/6.57mph
25) 0.25mi - 2:06(8:25/mi) 139/143bpm [1171b/mi] 22cal 7.12/7.62mph
26) 0.12mi - 1:11(9:32/mi) 139/142bpm [1325b/mi] 13cal 6.29/7.18mph
Ness
Well done
alpenrose
Good session, great work.

Pace

14% 40% 26% 10% 7% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 36 36 9:39 129 129-130 1246 174 172-174 0/0
0.13 1:13 37 9:52 130 130-130 1282 173 172-174 1/0
0.19 1:52 39 10:21 131 130-131 1355 173 172-174 1/0
0.25 2:29 37 9:47 132 131-132 1292 172 170-172 0/0
0.31 3:06 38 10:00 130 129-131 1300 171 170-172 1/1
0.38 3:44 38 10:02 130 129-130 1304 172 170-172 1/0
0.44 4:18 34 9:12 131 130-131 1205 170 168-172 1/0
0.50 5:00 42 11:10 133 131-134 1484 168 166-170 3/0
0.56 5:38 37 10:00 135 134-135 1350 172 170-174 0/1
0.63 6:14 36 9:34 135 134-135 1292 170 168-172 1/1
0.69 6:49 35 9:21 132 129-134 1235 170 168-172 0/3
0.75 7:23 35 9:17 127 126-128 1180 171 170-172 0/1
0.81 8:00 37 9:49 131 129-131 1287 171 170-172 1/0
0.88 8:36 36 9:37 132 131-132 1269 169 168-170 1/1
0.94 9:14 38 10:05 130 129-132 1310 169 168-170 0/1
1.00 9:54 40 10:43 128 127-129 1371 170 168-170 1/1
1.06 10:33 39 10:17 128 127-129 1316 169 166-170 0/0
1.13 11:09 36 9:39 129 128-129 1245 172 170-174 1/1
1.19 11:46 37 9:47 131 130-132 1282 172 172-174 1/0
1.25 12:22 36 9:42 134 132-134 1301 172 170-174 1/1
1.31 12:58 36 9:34 135 134-136 1292 172 170-174 2/2
1.38 13:35 37 9:48 135 135-136 1323 172 170-174 1/0
1.44 14:12 37 9:49 134 133-135 1316 170 170-170 1/0
1.50 14:50 38 10:07 132 132-133 1336 169 168-170 1/1
1.56 15:28 38 10:09 133 132-134 1351 172 170-172 0/0
1.63 16:02 35 9:16 134 133-135 1241 170 170-172 1/0
1.69 16:39 37 9:49 134 133-135 1316 171 170-172 1/0
1.75 17:15 36 9:36 135 134-136 1296 171 168-172 1/0
1.81 17:54 39 10:20 135 134-136 1395 169 168-170 1/0
1.88 18:31 37 9:53 131 127-134 1294 169 168-170 1/0
1.94 19:09 38 10:08 132 132-133 1337 172 170-174 0/0
2.00 19:44 35 9:27 131 128-133 1238 173 172-174 0/1
2.06 20:31 47 12:26 132 131-133 1642 172 170-174 0/1
2.13 21:08 37 9:49 133 132-133 1306 171 170-172 0/1
2.19 21:48 40 10:41 133 132-134 1421 170 168-170 1/0
2.25 22:30 42 11:15 132 131-132 1486 171 170-176 1/0
2.31 23:05 35 9:13 134 132-136 1234 177 176-178 1/1
2.38 23:37 32 8:33 132 130-135 1128 175 174-176 0/1
2.44 24:12 36 9:30 135 133-136 1282 174 174-174 0/1
2.50 24:50 37 9:54 135 135-135 1337 172 170-174 0/0
2.56 25:33 43 11:30 133 132-134 1529 170 170-170 1/1
2.63 26:11 38 10:09 131 131-132 1329 171 170-174 0/0
2.69 26:40 29 7:45 134 132-135 1038 176 174-178 0/0
2.75 27:13 34 9:00 135 134-136 1215 174 174-176 0/0
2.81 27:48 35 9:15 134 131-136 1240 173 172-174 0/0
2.88 28:22 34 9:07 133 131-136 1212 171 170-172 0/0
2.94 29:01 39 10:23 131 129-132 1359 171 170-172 0/1
3.00 29:36 35 9:22 130 128-131 1217 172 170-176 0/0
3.06 30:13 36 9:40 133 131-134 1286 175 174-176 0/1
3.13 30:47 34 9:08 132 129-135 1205 175 174-176 0/0
3.19 31:12 25 6:34 135 135-135 887 174 174-174 0/0
3.25 31:51 39 10:26 136 135-137 1419 172 168-174 0/0
3.31 32:32 41 10:57 133 131-136 1457 168 168-170 0/0
3.38 33:08 36 9:38 129 127-131 1243 170 168-176 0/0
3.44 33:44 37 9:45 131 126-135 1277 176 176-176 0/0
3.50 34:18 34 8:57 135 131-139 1209 177 176-178 0/0
3.56 34:50 32 8:37 139 139-139 1199 177 176-178 0/0
3.63 35:25 34 9:09 140 139-140 1282 174 168-178 1/1
3.69 36:03 38 10:13 136 134-139 1390 169 168-170 0/0
3.75 36:41 38 10:09 132 129-134 1339 171 168-178 0/0
3.81 37:14 33 8:52 137 136-139 1214 177 176-178 0/0
3.88 37:45 31 8:17 139 139-140 1151 177 176-178 0/0
3.94 38:18 32 8:36 140 139-140 1204 175 174-176 0/1
4.00 38:57 39 10:26 140 140-141 1460 174 168-176 1/0
4.06 39:35 39 10:17 137 136-139 1409 169 168-170 0/0
4.13 40:11 36 9:37 133 133-135 1279 171 168-178 0/0
4.19 40:45 34 8:58 137 133-140 1228 180 178-182 1/0
4.25 41:13 28 7:29 141 140-141 1056 180 180-182 0/0
4.31 41:45 32 8:35 142 142-143 1218 179 178-180 1/1
4.38 42:17 32 8:37 142 141-143 1223 177 172-180 0/1
4.44 42:54 36 9:36 139 137-141 1335 171 170-172 1/1
4.47 43:14 20 9:52 137 135-137 1351 170 168-170 0/0

Heart

133/143max
  • Show Beats/Mile

Elevation

Asc 0m, Range 10m, Flat prediction 43:15
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (182 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 172 4.5 43:14 9:40
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 24 6:18 54.34% More
200m 57 7:38 49.52% More
400m 2:04 8:18 48.80% More
800m 4:29 9:01 49.74% More
1km 5:33 8:56 52.31% More
Mile 9:08 9:08 53.97% More
5k 29:43 9:34 57.99% More

Predictions

Dist Time Per Mile WAVA
1M 8:30 8:30 58.03
5km 29:08 9:23 59.16
5M 48:51 9:46 57.64
10km 1:01:52 9:57 57.01
10M 1:43:45 10:23 56.09
Half 2:19:08 10:37 54.67
20M 3:40:21 11:01 54.40
Mara 4:55:29 11:17 53.79

Bespoke Fields

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