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Thu 5th Jun 2025 at 12:04pm by olde english

Run > Intervals
  • Time
    45:28
  • Miles
    5.11
  • Min/mi
    8:54
  • Pacing
    70.9%
  • WAVA
    52.63
  • Stride(cm)
    100
  • Cals
    559
  • Watts
    269
  • Cadence
    181
  • BPM
    140
  • %MHR
    80.1
  • B/mi
    1247
  • Surface
    Treadmill

Notes & Comments

4x 200+200+400 tread.

1) 1mi - 8:50(8:50/mi) 127/138bpm [1122b/mi] 101cal 267/300W
2) 0.09mi - 43(8:25/mi) 137/139bpm [1153b/mi] 9cal 278/285W
3) 0.12mi - 46(6:12/mi) 144/152bpm [892b/mi] 10cal 375/418W
4) 0.12mi - 1:26(11:30/mi) 141/154bpm [1622b/mi] 19cal 209/382W
5) 0.12mi - 49(6:33/mi) 135/150bpm [885b/mi] 10cal 361/410W
6) 0.12mi - 1:31(12:14/mi) 139/154bpm [1700b/mi] 19cal 201/382W
7) 0.25mi - 1:41(6:44/mi) 142/157bpm [957b/mi] 21cal 349/366W
8) 0.25mi - 2:30(10:04/mi) 139/157bpm [1400b/mi] 31cal 237/362W
9) 0.12mi - 48(6:23/mi) 138/152bpm [880b/mi] 10cal 368/423W
10) 0.12mi - 1:18(10:30/mi) 149/157bpm [1564b/mi] 18cal 228/382W
11) 0.12mi - 48(6:27/mi) 140/154bpm [904b/mi] 10cal 364/414W
12) 0.12mi - 1:20(10:43/mi) 148/157bpm [1586b/mi] 18cal 225/383W
13) 0.25mi - 1:39(6:37/mi) 149/160bpm [985b/mi] 22cal 353/380W
14) 0.25mi - 2:53(11:37/mi) 135/161bpm [1568b/mi] 31cal 201/364W
15) 0.12mi - 51(6:54/mi) 140/156bpm [966b/mi] 10cal 344/413W
16) 0.12mi - 1:38(13:08/mi) 143/158bpm [1877b/mi] 20cal 172/385W
17) 0.12mi - 51(6:47/mi) 137/155bpm [930b/mi] 9cal 345/511W
18) 0.12mi - 1:34(12:33/mi) 146/159bpm [1833b/mi] 20cal 178/379W
19) 0.25mi - 1:41(6:48/mi) 148/162bpm [1007b/mi] 21cal 347/391W
20) 0.25mi - 2:58(11:58/mi) 139/163bpm [1663b/mi] 32cal 189/363W
21) 0.12mi - 47(6:22/mi) 142/157bpm [903b/mi] 10cal 362/411W
22) 0.12mi - 1:26(11:31/mi) 151/161bpm [1740b/mi] 20cal 195/381W
23) 0.12mi - 49(6:38/mi) 140/156bpm [928b/mi] 9cal 354/411W
24) 0.12mi - 1:34(12:35/mi) 146/160bpm [1836b/mi] 20cal 190/386W
25) 0.25mi - 1:39(6:40/mi) 150/165bpm [1000b/mi] 21cal 352/391W
26) 0.25mi - 2:02(8:10/mi) 157/165bpm [1282b/mi] 30cal 292/372W
27) 0.05mi - 35(12:45/mi) 149/152bpm [1899b/mi] 8cal 169/299W
8:50 43 46 1:26 49 1:31 1:41 2:30 48 1:18 48 1:20 1:39 2:53 51 1:38 51 1:34 1:41 2:58 47 1:26 49 1:34 1:39 2:02 35

Multigraph

  • Pace
  • 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
1.00 8:49 8:49 8:49 127 70-138 1120 181 0-218 267 0-300
1.09 9:32 43 8:24 137 136-139 1151 182 180-184 278 271-285
1.21 10:18 46 6:12 144 137-152 894 194 184-198 375 280-418
1.33 11:44 1:26 11:30 141 124-154 1622 175 166-196 211 170-384
1.46 12:33 49 6:33 135 122-150 885 191 172-196 358 208-410
1.58 14:04 1:31 12:14 139 119-154 1700 166 140-196 202 168-382
1.83 15:45 1:41 6:44 142 118-157 957 187 158-194 348 200-366
2.08 18:15 2:30 10:04 139 126-157 1400 178 164-196 237 204-362
2.20 19:02 48 6:23 138 129-152 880 192 174-202 365 245-423
2.33 20:21 1:18 10:30 149 133-157 1564 176 160-196 230 204-385
2.45 21:09 48 6:27 140 130-154 904 192 178-198 361 216-414
2.58 22:29 1:20 10:43 148 133-157 1586 177 166-196 227 171-383
2.83 24:07 1:39 6:37 148 131-160 978 189 178-192 351 221-380
3.07 27:01 2:53 11:37 135 121-161 1568 161 0-192 202 0-366
3.20 27:52 51 6:54 140 128-156 966 193 176-198 342 238-413
3.32 29:30 1:38 13:08 143 125-158 1877 149 0-198 174 0-385
3.45 30:20 51 6:47 137 125-155 930 192 170-200 343 215-511
3.57 31:54 1:34 12:33 146 125-159 1833 155 0-198 180 0-381
3.82 33:36 1:41 6:48 148 125-162 1007 189 176-192 346 215-391
4.07 36:34 2:58 11:58 139 120-163 1663 157 0-192 190 0-366
4.19 37:21 47 6:22 141 130-157 897 195 178-202 360 241-411
4.32 38:47 1:26 11:31 151 132-161 1740 159 0-202 197 0-381
4.44 39:37 49 6:38 140 130-156 928 191 178-196 351 205-411
4.57 41:11 1:34 12:35 147 126-160 1849 183 0-224 192 0-386
4.81 42:50 1:39 6:40 150 126-165 1000 187 172-192 351 220-391
5.06 44:52 2:02 8:10 157 150-165 1282 179 172-190 292 216-372
5.11 45:27 35 +1 12:51 149 143-152 1915 137 0-180 172 0-299

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 165 max Delete HR Trace

  • Cadence Distribution

    181 avge / 224 max Stride Length: 100cm

  • Power Distribution

    269W (511 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:25 51.04% More
    800m 3:40 7:22 52.05% More
    1km 4:55 7:55 50.96% More
    Mile 8:07 8:07 53.02% More
    5k 26:42 8:36 53.86% More
    5 miles 43:58 8:48 53.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:52 7:52 54.71
    5km 26:38 8:34 53.98
    5M 44:25 8:53 52.71
    10km 56:06 9:02 52.08
    10M 1:33:35 9:22 51.22
    Half 2:05:07 9:33 50.53
    20M 3:17:12 9:52 50.11
    Mara 4:23:39 10:04 50.07

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