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Mon 1st Jan 2024 at 12:41pm by Podkin

Run > Intervals
  • Time
    45:07
  • Miles
    3.23
  • Min/mi
    13:58
  • Pacing
    78.3%
  • WAVA
    43.74
  • Stride(cm)
    80
  • Cals
    381
  • Watts
    216
  • Cadence
    144
  • BPM
    143
  • %MHR
    83.2
  • B/mi
    1998
  • Asc(m)
    36
  • Surface
    Mixed

Notes & Comments

Split Summary
===
1) 0.69mi - 10:00(14:30/mi) 130/142bpm [1885b/mi] 74cal 208/316W
2) 0.6mi - 7:00(11:43/mi) 155/159bpm [1816b/mi] 72cal 271/326W
3) 0.11mi - 2:00(18:52/mi) 134/155bpm [2529b/mi] 13cal 131/250W
4) 0.6mi - 7:00(11:46/mi) 154/161bpm [1811b/mi] 72cal 271/339W
5) 0.09mi - 2:00(22:05/mi) 143/158bpm [3159b/mi] 15cal 115/235W
6) 0.6mi - 7:00(11:45/mi) 156/161bpm [1832b/mi] 72cal 274/344W
7) 0.55mi - 10:00(18:05/mi) 133/154bpm [2406b/mi] 62cal 144/330W
8) 0mi - 7(23:31/mi) 121/122bpm [2845b/mi] 1cal 89/100W
10:00 7:00 2:00 7:00 2:00 7:00 10:00 7

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.69 9:59 9:59 14:28 130 98-142 1881 144 0-168 208 0-316 10/17
1.29 16:59 7:00 11:43 155 133-159 1816 159 118-168 271 101-326 10/10
1.39 18:59 2:00 18:53 135 121-155 2548 114 108-156 132 115-250 2/2
1.99 25:59 7:00 11:46 154 121-161 1812 158 110-168 271 121-339 13/8
2.08 27:59 2:00 22:04 143 127-158 3155 112 0-156 116 27-235 3/3
2.67 34:59 7:00 11:45 156 128-161 1832 161 114-184 274 121-344 8/12
3.23 44:59 10:00 18:05 133 119-154 2406 123 102-174 145 77-330 11/10
3.23 45:06 7 +1 24:40 121 121-122 2985 117 114-120 90 75-100 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 161 max Delete HR Trace

  • Cadence Distribution

    144 avge / 184 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 67.4 159 2.5 30:24 12:09
    Walk 32.6 112 0.7 14:42 20:05

  • Power Distribution

    216W (344 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 39 10:32 35.47% More
    200m 1:19 10:40 38.62% More
    400m 2:41 10:47 40.74% More
    800m 5:43 11:29 45.15% More
    1km 7:20 11:48 45.27% More
    Mile 12:21 12:21 44.23% More
    5k 42:42 13:45 44.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:01 13:01 41.95
    5km 43:18 13:56 43.79
    5M 1:11:42 14:20 42.80
    10km 1:30:16 14:32 42.32
    10M 2:29:29 14:57 42.37
    Half 3:19:01 15:12 42.25
    20M 5:11:39 15:35 41.63
    Mara 6:54:56 15:50 41.00

Bespoke Fields

Amend your bespoke fields
run pace
execution score 83
run distance
run % 67.4
target HR 155
VO2 38.41
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