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Fri 11th Apr 2025 at 12:17pm by gwowen

Run > Intervals
  • warm
  • Time
    53:23
  • Miles
    5.57
  • Min/mi
    9:35
  • Pacing
    77%
  • WAVA
    50.62
  • Stride(cm)
    109
  • Cals
    687
  • Watts
    326
  • Cadence
    153
  • BPM
    150
  • %MHR
    80.3
  • B/mi
    1439
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

1) 1mi - 9:30(9:30/mi) 133/146bpm [1264b/mi] 116cal 333/414W
2) 0.59mi - 5:30(9:19/mi) 145/150bpm [1350b/mi] 71cal 362/400W
3) 0.1mi - 40(6:35/mi) 155/161bpm [1020b/mi] 10cal 485/643W
4) 0.29mi - 3:00(10:29/mi) 149/164bpm [1562b/mi] 38cal 310/526W
5) 0.11mi - 40(6:10/mi) 146/155bpm [900b/mi] 10cal 524/625W
6) 0.3mi - 3:00(10:09/mi) 153/161bpm [1554b/mi] 39cal 321/543W
7) 0.11mi - 40(5:56/mi) 153/166bpm [908b/mi] 10cal 512/626W
8) 0.28mi - 3:00(10:33/mi) 155/168bpm [1635b/mi] 38cal 305/591W
9) 0.11mi - 40(5:58/mi) 156/167bpm [932b/mi] 10cal 520/591W
10) 0.47mi - 5:00(10:42/mi) 151/170bpm [1617b/mi] 61cal 295/535W
11) 0.11mi - 40(5:51/mi) 156/167bpm [912b/mi] 10cal 434/548W
12) 0.27mi - 3:00(11:03/mi) 157/169bpm [1736b/mi] 37cal 260/473W
13) 0.11mi - 40(5:50/mi) 159/168bpm [927b/mi] 10cal 459/559W
14) 0.26mi - 3:00(11:28/mi) 157/169bpm [1801b/mi] 38cal 257/479W
15) 0.09mi - 40(7:04/mi) 158/166bpm [1117b/mi] 10cal 456/564W
16) 0.26mi - 3:00(11:21/mi) 159/168bpm [1805b/mi] 38cal 265/473W
17) 0.11mi - 40(6:20/mi) 158/168bpm [1000b/mi] 10cal 435/521W
18) 0.98mi - 10:00(10:12/mi) 157/170bpm [1602b/mi] 130cal 292/441W
19) 0mi - 3(10:21/mi) 157/157bpm [1626b/mi] 1cal 298/298W
9:30 5:30 40 3:00 40 3:00 40 3:00 40 5:00 40 3:00 40 3:00 40 3:00 40 10:00 3

Map
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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.
1.00 9:30 9:30 9:30 133 89-146 1263 153 0-160 333 86-414 9/34
1.59 14:59 5:29 9:19 145 143-150 1350 153 152-156 362 336-400 7/5
1.69 15:37 38 6:22 155 150-162 988 178 152-186 486 387-643 1/1
1.97 18:36 2:59 10:31 149 137-164 1567 144 0-176 310 0-526 2/9
2.08 19:16 39 6:05 146 139-155 889 181 148-196 524 309-625 1/1
2.37 22:15 2:59 10:12 153 145-161 1559 150 142-176 321 227-543 2/9
2.48 22:54 39 5:53 153 144-166 901 181 152-190 514 301-626 1/0
2.77 25:53 2:59 10:34 155 146-168 1638 149 130-184 305 185-591 2/5
2.88 26:32 39 5:56 156 149-167 925 181 150-190 521 337-591 1/1
3.34 32:25 5:52 +1 12:38 151 128-170 1907 147 0-212 296 0-535 8/9
3.45 33:04 39 5:48 156 146-167 905 187 152-196 435 291-548 1/1
3.72 36:03 2:59 11:06 157 150-169 1744 141 0-184 260 0-473 3/1
3.84 36:42 39 5:46 159 151-168 918 184 152-192 460 268-559 1/1
4.10 39:42 2:59 11:31 157 151-169 1809 144 0-222 257 83-479 5/1
4.19 40:21 39 7:01 158 152-166 1108 174 150-186 457 287-564 4/0
4.45 43:20 2:59 11:23 159 151-168 1810 137 0-172 265 0-473 4/2
4.56 43:59 39 6:18 158 150-168 995 180 150-190 436 270-521 1/0
5.53 53:58 9:59 10:13 157 155-170 1603 150 98-180 292 150-441 16/9
5.54 54:00 2 +1 11:57 157 157-157 1876 154 154-154 298 297-298 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 170 max Delete HR Trace

  • Cadence Distribution

    153 avge / 222 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 57.3 158 3.5 30:41 8:59
    Walk 41.2 146 2.1 22:41 11:02
    Pause 1.6 - - 52 -

  • Power Distribution

    326W (643 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:52 42.81% More
    800m 4:11 8:26 47.03% More
    1km 5:24 8:41 48.07% More
    Mile 8:49 8:49 50.65% More
    5k 28:56 9:19 51.29% More
    5 miles 48:34 9:43 49.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:39 8:39 51.59
    5km 28:45 9:15 51.63
    5M 47:37 9:31 50.83
    10km 59:57 9:39 50.41
    10M 1:39:16 9:56 49.99
    Half 2:12:10 10:05 49.55
    20M 3:26:58 10:21 49.49
    Mara 4:35:33 10:31 49.70
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