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Wed 8th May 2024 at 7:48am by AngeM

Run > Intervals
  • Time
    1:02:28
  • Miles
    7.00
  • Min/mi
    8:55
  • Pacing
    0%
  • WAVA
    64.06
  • Stride(cm)
    89
  • Cals
    592
  • Cadence
    203
  • BPM
    144
  • %MHR
    84.1
  • B/mi
    1283
  • Asc(m)
    205
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

AWP 2 min efforts: Let's-go-the-other-way-round loop edition ➰
wu to park - 10 x 2 min on- 1 min off - wd to work

1) 1mi - 9:35(9:35/mi) 135/141bpm [1294b/mi] 87cal
2) 0.94mi - 8:50(9:23/mi) 135/151bpm [1268b/mi] 76cal
3) 0.26mi - 2:00(7:38/mi) 134/149bpm [1024b/mi] 18cal
4) 0.04mi - 1:00(24:08/mi) 131/150bpm [3162b/mi] 7cal
5) 0.28mi - 2:00(7:13/mi) 140/158bpm [1010b/mi] 20cal
6) 0.02mi - 1:00(40:01/mi) 142/157bpm [5682b/mi] 9cal
7) 0.28mi - 2:00(7:16/mi) 147/160bpm [1069b/mi] 20cal
8) 0.02mi - 1:00(40:01/mi) 139/160bpm [5562b/mi] 8cal
9) 0.28mi - 2:00(7:14/mi) 144/166bpm [1041b/mi] 19cal
10) 0.02mi - 1:00(41:45/mi) 152/165bpm [6346b/mi] 10cal
11) 0.28mi - 2:00(7:16/mi) 151/166bpm [1098b/mi] 19cal
12) 0.02mi - 1:00(1:03:22/mi) 151/165bpm [9567b/mi] 9cal
13) 0.27mi - 2:00(7:26/mi) 150/167bpm [1115b/mi] 18cal
14) 0.04mi - 1:00(26:25/mi) 155/164bpm [4094b/mi] 10cal
15) 0.27mi - 2:00(7:24/mi) 155/165bpm [1148b/mi] 21cal
16) 0.03mi - 1:00(34:15/mi) 157/166bpm [5377b/mi] 10cal
17) 0.28mi - 2:00(7:13/mi) 161/169bpm [1162b/mi] 22cal
18) 0.01mi - 1:00(1:15:38/mi) 150/169bpm [11344b/mi] 9cal
19) 0.27mi - 2:00(7:20/mi) 149/169bpm [1092b/mi] 19cal
20) 0.03mi - 1:00(33:23/mi) 161/172bpm [5373b/mi] 10cal
21) 0.28mi - 2:00(7:07/mi) 157/169bpm [1116b/mi] 20cal
22) 1mi - 8:29(8:29/mi) 146/170bpm [1239b/mi] 82cal
23) 0.78mi - 6:35(8:26/mi) 159/164bpm [1341b/mi] 69cal
9:35 8:50 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 8:29 6:35
Pin Map
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0mi in 0

Pace

28% 9% 20% 25% 18%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 1:44 1:44 +1:19 27:38 130 122-136 3593 196 186-200 2/2
0.13 2:31 47 12:37 134 133-134 1691 198 196-198 2/4
0.19 3:05 34 9:00 135 134-136 1215 199 198-202 4/3
0.25 3:41 36 9:33 136 135-136 1299 200 196-204 5/3
0.31 4:18 38 10:04 134 132-135 1350 196 196-198 6/3
0.38 4:57 38 10:15 131 128-132 1343 196 194-196 1/7
0.44 5:33 36 9:43 130 128-132 1263 198 196-200 0/5
0.50 6:14 41 10:49 133 131-134 1438 198 196-202 7/0
0.56 6:54 40 10:36 133 132-134 1410 195 192-196 3/6
0.63 7:28 35 9:19 134 133-134 1249 198 194-202 3/2
0.69 8:04 36 9:32 135 134-137 1287 198 196-200 7/0
0.75 8:39 35 9:14 135 134-137 1247 200 198-202 0/3
0.81 9:13 34 9:01 139 138-140 1254 199 196-202 2/9
0.88 9:46 34 8:59 139 137-141 1248 201 200-204 7/0
0.94 10:20 33 8:53 139 139-140 1235 202 202-202 9/0
1.00 10:54 34 9:06 139 138-139 1265 202 200-204 5/2
1.06 11:27 33 8:53 140 139-140 1244 200 198-202 5/4
1.13 12:05 38 10:10 141 140-142 1432 200 196-204 2/1
1.19 12:56 50 +12 13:27 145 143-150 1950 200 194-202 6/0
1.25 14:25 1:29 +51 23:50 130 117-147 3097 203 202-208 3/4
1.31 15:09 44 +9 11:39 131 126-134 1525 202 196-204 4/1
1.38 15:53 44 +10 11:42 137 131-140 1604 201 198-204 2/2
1.44 16:26 33 8:48 139 136-141 1222 203 200-204 28/4
1.50 17:04 38 10:16 142 141-145 1458 200 196-206 0/13
1.56 17:51 47 +13 12:32 147 145-151 1841 201 198-204 0/4
1.63 18:24 33 8:42 141 140-143 1226 203 198-206 1/8
1.69 19:07 44 +10 11:41 144 142-146 1682 190 106-208 7/3
1.75 21:09 2:01 +1:37 32:21 100 93-105 3235 201 198-204 0/1
1.81 21:49 41 10:49 122 106-137 1320 200 196-202 0/2
1.88 22:21 31 8:23 140 137-145 1174 205 202-208 1/2
1.94 23:26 1:05 +30 17:22 135 121-146 2345 204 198-206 2/2
2.00 31:45 8:19 +7:48 2:13:10 100 83-124 13316 220 214-222 0/6
2.06 32:20 35 9:14 135 128-140 1248 212 210-214 3/1
2.13 32:49 29 7:41 143 141-146 1099 210 206-212 3/0
2.19 33:17 29 7:40 148 146-149 1134 209 208-210 4/2
2.25 34:25 1:08 18:08 130 108-149 2358 141 104-212 0/4
2.31 34:54 29 7:37 110 107-117 839 218 214-220 0/3
2.38 35:21 26 7:04 137 120-148 968 214 200-220 4/0
2.44 35:48 27 7:13 153 149-155 1105 215 214-218 2/1
2.50 36:16 28 7:29 157 156-157 1175 211 200-214 1/2
2.56 37:30 1:15 19:53 140 126-157 2783 156 84-212 1/5
2.63 38:00 30 7:59 132 125-141 1054 217 206-224 5/3
2.69 38:24 24 6:28 148 144-154 956 217 214-218 0/2
2.75 38:53 29 7:44 158 156-160 1222 213 212-214 1/0
2.81 39:22 28 7:30 160 159-160 1200 211 210-212 1/1
2.88 40:31 1:09 18:29 130 107-160 2403 152 92-224 1/2
2.94 41:03 32 8:35 125 107-146 1073 221 218-222 1/0
3.00 41:32 29 7:41 153 149-157 1175 216 214-218 0/7
3.06 41:59 27 7:09 159 158-162 1137 218 218-218 9/1
3.13 42:30 31 8:21 164 162-166 1370 209 200-218 1/1
3.19 43:38 1:08 18:03 141 123-161 2545 199 90-228 1/0
3.25 44:09 32 8:28 143 131-151 1211 223 220-224 1/0
3.31 44:37 27 7:18 157 151-161 1145 217 202-220 0/3
3.38 45:03 27 7:06 163 162-166 1157 219 218-220 2/1
3.44 46:25 1:22 21:46 151 122-166 3286 185 94-218 0/4
3.50 46:53 28 7:34 123 118-135 931 224 222-226 6/0
3.56 47:22 29 7:38 149 138-159 1138 219 218-224 1/0
3.63 47:50 28 7:34 163 160-165 1235 217 214-218 2/0
3.69 48:17 26 7:02 166 165-166 1169 216 212-220 0/3
3.75 49:23 1:06 17:39 154 146-166 2719 142 96-218 8/2
3.81 49:56 33 8:52 146 143-150 1293 220 218-222 2/4
3.88 50:23 27 7:14 150 144-156 1086 217 214-218 0/3
3.94 50:51 28 7:28 160 158-162 1195 213 212-214 2/0
4.00 51:19 28 7:23 164 162-164 1212 209 198-218 2/0
4.06 52:36 1:17 20:25 156 148-166 3184 180 92-224 1/2
4.13 53:01 26 6:51 159 153-166 1090 214 206-228 3/3
4.19 53:28 27 7:10 160 156-164 1147 213 202-220 1/1
4.25 53:55 27 7:06 166 164-166 1177 215 202-218 1/2
4.31 54:21 26 7:03 168 167-169 1183 219 218-222 2/0
4.38 55:44 1:23 22:04 138 109-169 3045 186 100-224 1/1
4.44 56:10 26 7:03 130 118-145 916 224 220-226 4/0
4.50 56:38 27 7:14 159 151-165 1151 210 200-220 2/5
4.56 57:05 27 7:19 166 165-167 1214 209 200-218 0/0
4.62 58:06 1:01 16:15 165 158-171 2682 172 90-218 0/1
4.69 58:46 40 10:37 145 137-156 1540 223 222-226 0/2
4.75 59:12 27 7:04 150 141-157 1061 221 218-224 0/1
4.81 59:40 27 7:19 162 159-165 1186 215 202-220 3/1
4.87 1:00:08 28 7:28 166 166-167 1238 213 202-218 2/1
4.94 1:01:48 1:41 +1:22 26:50 158 125-170 4239 193 90-222 7/1
5.00 1:05:21 3:33 +2:54 56:40 112 103-128 6347 195 104-214 2/5
5.06 1:05:59 38 10:14 127 113-139 1300 203 202-204 0/12
5.12 1:06:32 32 8:38 143 140-145 1234 203 202-204 6/1
5.19 1:07:05 33 8:52 147 145-148 1303 205 204-208 5/2
5.25 1:07:38 33 +3 8:47 147 146-149 1290 206 186-220 0/2
5.31 1:08:10 32 8:34 149 146-150 1277 208 204-210 3/0
5.38 1:08:44 34 9:12 152 150-155 1398 205 204-206 1/1
5.44 1:09:16 32 8:27 155 154-155 1309 205 204-208 4/3
5.50 1:09:49 33 8:50 151 150-153 1334 202 190-212 0/13
5.56 1:10:19 29 7:51 151 151-152 1186 210 208-212 4/1
5.63 1:10:48 29 7:50 151 150-152 1184 211 210-212 3/4
5.69 1:11:18 30 7:57 152 150-154 1208 210 200-212 2/3
5.75 1:12:07 49 +16 13:02 154 151-155 2008 206 204-208 1/6
5.81 1:12:51 44 +13 11:46 145 141-151 1706 210 204-214 0/5
5.88 1:13:21 30 8:01 147 143-151 1178 211 210-212 1/2
5.94 1:13:54 33 8:54 157 153-161 1398 205 198-210 1/1
6.00 1:14:26 32 8:28 161 160-162 1363 209 206-210 1/3
6.06 1:14:59 32 8:39 161 161-162 1392 210 208-212 5/0
6.13 1:15:27 29 7:37 159 158-161 1210 211 208-218 6/4
6.19 1:15:57 30 7:55 158 158-158 1251 211 210-212 0/7
6.25 1:16:28 31 8:20 158 157-159 1317 210 206-212 2/4
6.31 1:16:58 30 8:02 159 158-161 1278 212 210-214 3/3
6.38 1:17:29 30 8:08 162 161-163 1316 211 208-214 2/2
6.44 1:18:00 31 8:20 163 162-163 1358 210 208-212 3/0
6.50 1:18:51 52 +18 13:44 161 154-163 2212 203 190-214 2/0
6.56 1:19:22 30 8:05 154 152-157 1244 212 212-214 3/0
6.63 1:20:09 47 +8 12:36 156 155-158 1965 203 106-218 4/3
6.69 1:20:48 39 +9 10:32 157 155-159 1653 188 102-214 2/3
6.70 1:20:54 6 10:13 157 157-157 1604 212 212-212 0/0

Heart

144/171max
  • Show Beats/Mile

Elevation

Asc 205m, Range 59m, Flat prediction 1:00:31
Elevation Graph
Biggest Climbs (m) Min/mi
23 6.5% 14:52
14 5.4% 11:51
12 8.2% 8:49
12 4.2% 8:36
11 8.9% 9:42
See your biggest climbs

Cadence

203 (228 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 75.2 208 6.6 57:48 10:37
Walk 9.5 102 0.1 8:50 1:37:29
Still 2.1 - - 1:56 -
Pause 13.2 - - 12:20 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:56 58.44% More
800m 4:03 8:09 55.04% More
1km 5:06 8:12 56.93% More
Mile 8:41 8:41 56.85% More
5k 32:44 10:32 52.66% More
5 miles 1:00:04 12:01 46.88% More
10k 1:14:30 11:59 47.35% More

Predictions

Dist Time Per Mile WAVA
1M 7:56 7:56 62.18
5km 26:24 8:30 65.29
5M 43:44 8:45 64.39
10km 55:03 8:52 64.07
10M 1:31:10 9:07 63.83
Half 2:01:23 9:16 62.66
20M 3:10:05 9:30 63.06
Mara 4:13:04 9:40 62.80
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