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Tue 29th Apr 2025 at 12:42pm by IdrisTheDragon

Run > Intervals
  • warm
  • Time
    21:01
  • Miles
    1.95
  • Min/mi
    10:47
  • Pacing
    75.6%
  • WAVA
    45.89
  • Stride(cm)
    88
  • Cals
    212
  • Watts
    262
  • Cadence
    171
  • BPM
    155
  • %MHR
    86
  • B/mi
    1669
  • Asc(m)
    19
  • Surface
    Road

Notes & Comments

5 min at 5k pace

1 min recovery

5x 1 min at >5k pace with 1 min recovery inbetween

5 min at 5k pace

Was warm but felt good doing it and pleased my second 5 min interval was quicker than my first 😊

1) 0.83km - 5:00(6:02/km) 152/163bpm [917b/km] 52cal 275/312W
2) 0.09km - 1:00(10:34/km) 150/162bpm [1585b/km] 9cal 90/297W
3) 0.19km - 1:00(5:15/km) 152/164bpm [797b/km] 11cal 285/386W
4) 0.09km - 1:00(10:56/km) 154/166bpm [1683b/km] 9cal 84/321W
5) 0.18km - 1:00(5:29/km) 150/163bpm [823b/km] 10cal 255/303W
6) 0.08km - 1:00(12:31/km) 155/164bpm [1940b/km] 9cal 61/281W
7) 0.19km - 1:00(5:22/km) 151/162bpm [810b/km] 10cal 267/345W
8) 0.09km - 1:00(11:41/km) 154/164bpm [1800b/km] 9cal 86/285W
9) 0.19km - 1:00(5:19/km) 150/164bpm [796b/km] 10cal 280/329W
10) 0.08km - 1:00(12:05/km) 154/167bpm [1860b/km] 9cal 88/331W
11) 0.19km - 1:00(5:11/km) 151/164bpm [784b/km] 10cal 278/349W
12) 0.09km - 1:00(11:46/km) 153/165bpm [1799b/km] 9cal 55/278W
13) 0.85km - 5:00(5:54/km) 164/170bpm [968b/km] 55cal 268/325W
14) 0km - 1(2:51/km) 169/169bpm [481b/km] 299/300W
5:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 5:00 1
Ness
Well done! 👏
Sombrero
Good work :-)
3M
Very good! A bit warm?
IdrisTheDragon
Just a bit!

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.
0.51 4:59 4:59 9:41 152 101-163 1471 171 0-190 275 0-312 10/4
0.57 5:59 1:00 17:01 151 137-163 2569 65 0-172 93 0-297 1/0
0.69 6:59 1:00 8:26 152 132-164 1283 176 130-192 283 158-386 1/1
0.75 7:59 1:00 17:35 154 134-166 2708 64 0-176 88 0-321 2/0
0.86 8:59 1:00 8:50 150 133-163 1324 174 0-192 250 0-303 0/4
0.91 9:59 1:00 20:09 155 137-164 3122 56 0-192 65 0-281 2/1
1.03 10:59 1:00 8:38 150 134-162 1295 168 0-188 265 0-345 1/2
1.08 11:59 1:00 18:48 154 137-164 2896 64 0-184 89 0-285 3/1
1.20 12:59 1:00 8:33 150 135-164 1282 167 0-188 277 0-329 1/1
1.25 13:59 1:00 19:26 154 137-167 2993 65 0-180 92 0-331 2/2
1.37 14:59 1:00 8:21 150 132-164 1253 173 0-188 273 0-349 0/4
1.42 15:59 1:00 18:56 153 134-165 2896 49 0-184 58 0-278 1/3
1.95 20:59 5:00 9:30 164 134-170 1558 173 0-180 267 0-325 9/3
1.95 21:01 2 +1 14:32 169 169-170 2457 171 170-172 298 296-300 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 170 max Delete HR Trace

  • Cadence Distribution

    171 avge / 192 max Stride Length: 88cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.2 178 1.8 18:06 10:01
    Walk 12.0 118 0.1 2:32 17:40
    Still 1.8 - - 23 -

  • Power Distribution

    262W (386 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:19 9:20 41.39% More
    800m 4:42 9:28 44.64% More
    1km 6:17 10:08 43.43% More
    Mile 10:40 10:40 43.54% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:11 10:11 45.59
    5km 34:50 11:13 45.93
    5M 58:21 11:40 44.39
    10km 1:13:51 11:53 43.66
    10M 2:03:44 12:22 42.96
    Half 2:45:49 12:39 42.42
    20M 4:22:22 13:07 41.48
    Mara 5:51:37 13:25 40.65
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