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Thu 17th Apr 2025 at 9:10am by Dougrattray

Run > Intervals
  • Time
    47:40
  • Miles
    3.98
  • Min/mi
    11:59
  • WAVA
    37.89
  • Stride(cm)
    90
  • Cals
    591
  • Watts
    385
  • Cadence
    150
  • BPM
    133
  • %MHR
    75.2
  • B/mi
    1594
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

1) 0.5km - 3:16(6:32/km) 108/121bpm [705b/km] 38cal 343/393W
2) 0.29km - 1:59(6:47/km) 120/122bpm [814b/km] 24cal 319/370W
3) 0.5km - 2:24(4:48/km) 136/148bpm [652b/km] 37cal 462/515W
4) 0.5km - 2:24(4:47/km) 151/153bpm [723b/km] 39cal 454/489W
5) 0.08km - 2:47(33:35/km) 123/153bpm [4131b/km] 28cal 49/487W
6) 0.07km - 20(5:01/km) 102/109bpm [512b/km] 2cal 445/585W
7) 0.5km - 2:18(4:36/km) 125/131bpm [575b/km] 30cal 478/629W
8) 0.5km - 2:16(4:32/km) 136/140bpm [617b/km] 34cal 488/538W
9) 0.13km - 5:32(41:32/km) 119/159bpm [4943b/km] 45cal 39/498W
10) 0.02km - 20(20:36/km) 107/109bpm [2204b/km] 2cal 81/331W
11) 0.5km - 2:09(4:19/km) 145/155bpm [625b/km] 33cal 499/596W
12) 0.5km - 2:20(4:39/km) 154/155bpm [716b/km] 38cal 472/510W
13) 0.11km - 4:42(42:17/km) 127/161bpm [5369b/km] 44cal 36/476W
14) 0.01km - 20(28:34/km) 108/110bpm [3085b/km] 1cal 61/299W
15) 0.5km - 2:19(4:38/km) 141/156bpm [652b/km] 35cal 481/556W
16) 0.5km - 2:19(4:37/km) 156/157bpm [721b/km] 38cal 468/537W
17) 0.14km - 4:55(34:01/km) 129/159bpm [4387b/km] 42cal 49/512W
18) 0.02km - 20(14:42/km) 112/115bpm [1647b/km] 2cal 117/393W
19) 0.5km - 2:16(4:32/km) 151/162bpm [684b/km] 38cal 483/548W
20) 0.5km - 2:19(4:39/km) 163/166bpm [758b/km] 40cal 479/523W
21) 0.02km - 6(4:20/km) 166/166bpm [721b/km] 1cal 446/468W
3:16 1:59 2:24 2:24 2:47 20 2:18 2:16 5:32 20 2:09 2:20 4:42 20 2:19 2:19 4:55 20 2:16 2:19 6

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.
0.31 3:16 3:16 10:29 108 83-121 1133 157 92-162 343 89-393 4/1
0.49 5:14 1:58 10:54 120 117-122 1308 159 154-162 320 279-388 1/2
0.80 7:37 2:23 7:43 136 121-148 1049 165 162-170 462 388-515 4/3
1.11 10:00 2:23 7:42 151 148-153 1163 163 160-164 454 415-489 3/5
1.16 12:46 2:46 54:12 123 97-153 6667 42 0-164 52 0-488 1/2
1.20 13:06 19 8:00 103 96-109 823 153 128-172 437 217-585 1/1
1.51 15:24 2:18 7:26 125 108-131 929 163 128-170 478 268-629 3/2
1.82 17:39 2:15 7:18 136 130-140 994 163 162-166 488 433-538 3/2
1.90 23:18 5:39 1:09:30 119 101-159 8271 35 0-162 39 0-500 2/3
1.91 23:29 10 18:07 108 107-109 1957 105 86-140 159 84-368 1/0
2.22 25:38 2:09 6:58 145 107-155 1010 166 140-176 499 368-596 2/3
2.53 27:57 2:19 7:29 154 153-155 1153 164 162-168 472 443-510 2/3
2.60 33:13 5:16 +1 1:16:31 127 103-161 9719 31 0-166 38 0-476 2/3
2.61 33:32 18 43:42 109 104-111 4763 67 0-130 75 0-339 0/0
2.92 35:50 2:19 7:28 141 111-156 1053 163 130-168 481 339-556 3/1
3.23 38:09 2:18 7:26 156 154-157 1160 164 162-166 468 439-537 1/2
3.31 43:04 4:55 55:45 128 111-159 7136 41 0-166 50 0-512 6/7
3.33 43:21 17 21:08 112 110-116 2366 98 84-158 145 80-433 1/0
3.64 45:37 2:16 7:19 151 116-162 1105 165 158-170 483 433-548 3/3
3.95 47:56 2:19 7:29 163 161-166 1219 165 162-168 478 455-523 4/2
3.96 48:01 5 +1 7:29 166 165-166 1243 158 150-164 451 414-473 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 166 max Delete HR Trace

  • Cadence Distribution

    150 avge / 176 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 61.6 162 3.7 29:28 8:04
    Walk 13.5 92 0.3 6:34 26:00
    Still 23.8 - - 11:37 -
    Pause 1.2 - - 34 -

  • Power Distribution

    385W (629 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 23 6:09 46.31% More
    200m 48 6:23 47.99% More
    400m 1:42 6:49 47.05% More
    800m 3:36 7:14 51.66% More
    1km 4:29 7:13 54.38% More
    Mile 8:48 8:48 47.65% More
    5k 36:51 11:52 38.12% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:01 11:01 38.05
    5km 36:40 11:48 38.31
    5M 1:00:42 12:08 37.65
    10km 1:16:26 12:18 37.30
    10M 2:06:34 12:39 36.93
    Half 2:48:31 12:52 36.57
    20M 4:23:54 13:12 36.47
    Mara 5:51:21 13:25 36.59
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