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Thu 24th Apr 2025 at 11:32am by IdrisTheDragon

Run > Intervals
  • Time
    49:02
  • Miles
    4.28
  • Min/mi
    11:27
  • Pacing
    87.7%
  • WAVA
    45.06
  • Stride(cm)
    84
  • Cals
    465
  • Watts
    238
  • Cadence
    167
  • BPM
    147
  • %MHR
    81.6
  • B/mi
    1684
  • Asc(m)
    29
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

3 x 15 min intervals with 2 minute walking recoveries. Pleased to be able to push harder with each interval

1) 1km - 7:30(7:30/km) 133/148bpm [998b/km] 66cal 234/299W
2) 1km - 7:05(7:05/km) 147/154bpm [1041b/km] 68cal 239/282W
3) 0.06km - 25(6:28/km) 151/152bpm [976b/km] 4cal 248/257W
4) 0.19km - 2:00(10:39/km) 128/152bpm [1362b/km] 13cal 30/253W
5) 1km - 7:01(7:01/km) 144/154bpm [1010b/km] 66cal 226/297W
6) 1km - 6:42(6:42/km) 154/158bpm [1032b/km] 68cal 236/296W
7) 0.2km - 1:17(6:21/km) 159/161bpm [1010b/km] 13cal 251/265W
8) 0.18km - 2:00(11:20/km) 135/162bpm [1530b/km] 13cal 27/263W
9) 1km - 6:54(6:54/km) 152/159bpm [1050b/km] 68cal 234/290W
10) 1km - 6:40(6:40/km) 158/164bpm [1052b/km] 70cal 240/282W
11) 0.25km - 1:26(5:49/km) 164/166bpm [954b/km] 16cal 264/298W
12) 0km - 2(7:51/km) 165/165bpm [1295b/km] 304/305W
7:30 7:05 25 2:00 7:01 6:42 1:17 2:00 6:54 6:40 1:26 2
Ness
Well done! 👏
3M
Well done!
Rosehip
well done :)
Fenland Flier
Some nice speedy at the end of the reps
AndyJ57
Nice run!
IdrisTheDragon
Thank you everyone 😊

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.
0.62 7:30 7:30 12:04 133 76-148 1605 165 0-176 234 0-299 16/11
1.24 14:35 7:05 11:24 146 140-154 1664 167 164-174 239 213-282 9/4
1.28 15:00 25 10:24 151 150-152 1571 172 170-174 248 243-257 1/0
1.40 16:59 1:59 17:02 128 114-152 2181 24 0-174 32 0-254 1/1
2.02 24:00 7:01 11:18 144 112-154 1628 164 0-174 226 0-297 5/8
2.64 30:43 6:42 10:47 154 150-158 1661 167 0-182 236 0-297 4/9
2.77 32:00 1:17 10:13 159 157-161 1625 169 166-172 250 242-265 1/1
2.88 33:59 1:59 18:08 135 120-162 2448 26 0-170 29 0-264 1/3
3.50 40:54 6:55 11:08 152 122-159 1692 165 0-174 234 0-290 9/6
4.12 47:34 6:40 10:43 158 147-164 1693 163 0-178 240 0-282 6/7
4.27 49:00 1:26 9:22 164 162-166 1535 173 170-176 264 238-298 1/0
4.28 49:02 2 +1 18:01 165 165-165 2972 175 172-176 302 298-305 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 166 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 2.8% 12:16

  • Cadence Distribution

    167 avge / 182 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.3 167 4.2 48:13 11:22
    Walk 1.3 126 0 38 18:14
    Still 0.4 - - 11 -

  • Power Distribution

    238W (305 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:24 9:40 39.93% More
    800m 4:56 9:55 42.59% More
    1km 6:13 10:01 43.91% More
    Mile 10:34 10:34 43.93% More
    5k 35:14 11:20 45.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:08 10:08 45.82
    5km 34:39 11:09 46.17
    5M 58:02 11:36 44.63
    10km 1:13:28 11:49 43.89
    10M 2:03:04 12:18 43.19
    Half 2:44:56 12:35 42.64
    20M 4:20:58 13:03 41.70
    Mara 5:49:46 13:21 40.87
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