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Mon 2nd Oct 2023 at 4:02pm by Mark J 🇳🇿

Run > Intervals
  • Time
    52:05
  • Miles
    6.03
  • Min/mi
    8:38
  • Pacing
    57.9%
  • WAVA
    58.31
  • Stride(cm)
    110
  • Cals
    572
  • Watts
    230
  • Cadence
    169
  • BPM
    132
  • %MHR
    76.5
  • B/mi
    1144
  • Asc(m)
    87
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

2 comments
Arrived in Mckenzie country. Final speedwork session. Hideous conditions. Really heavy winds. Horrible session in general really. Hopefully that's the bad one out of the way. If it's like this on Saturday, I stand no chance of aPB. So I'll just have to enjoy the scenery instead. Five days to go.

Aches and pains all under control.

Shoes : OnCloud Ultra

Split Summary
===
1) 1km - 6:22(6:22/km) 116/131bpm [739b/km] 57cal 210/W 9.42/10.91kmph
2) 1km - 5:34(5:34/km) 132/136bpm [734b/km] 60cal 220/W 10.78/10.88kmph
3) 1.07km - 5:00(4:40/km) 137/146bpm [639b/km] 58cal 283/W 12.86/14.06kmph
4) 0.34km - 2:00(5:56/km) 134/145bpm [795b/km] 22cal 219/W 10.11/12.63kmph
5) 1.08km - 5:00(4:38/km) 141/147bpm [652b/km] 61cal 259/W 12.95/14.58kmph
6) 0.34km - 2:00(5:53/km) 135/139bpm [794b/km] 22cal 221/W 10.2/14.58kmph
7) 1.09km - 5:00(4:36/km) 146/167bpm [671b/km] 64cal 259/W 13.04/14.23kmph
8) 0.35km - 2:00(5:41/km) 137/167bpm [779b/km] 23cal 223/W 10.56/14.12kmph
9) 1.09km - 5:00(4:35/km) 142/146bpm [651b/km] 62cal 261/W 13.09/13.38kmph
10) 0.35km - 2:00(5:46/km) 136/145bpm [784b/km] 23cal 217/W 10.4/13kmph
11) 1km - 5:49(5:49/km) 129/133bpm [749b/km] 61cal 204/W 10.31/10.56kmph
12) 1km - 6:21(6:21/km) 119/123bpm [756b/km] 59cal 184/W 9.45/9.94kmph
6:22 5:34 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:49 6:21
3M
Sounds a bit grim 😬.
Hope that weather passes through and leaves you a clear field.
Mark J 🇳🇿
One of those sessions just before a race that makes you re-evaluate your expectations. But already dealt with it. I have plan B.

Pace

52% 26% 14% 8%

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.
0.06 37 37 10:00 93 74-107 929 155 48-164 174 33-217 717/3
0.13 1:14 37 9:50 113 107-117 1111 162 160-162 214 189-245 1/1
0.19 1:56 42 11:14 119 117-121 1338 161 160-162 219 200-243 1/0
0.25 4:20 2:24 +1:45 38:19 117 78-122 4484 157 58-162 201 48-238 3/0
0.31 4:58 38 10:04 99 84-108 997 166 158-168 259 139-337 3/2
0.38 5:36 38 10:09 116 109-120 1178 167 164-168 229 137-310 3/3
0.44 6:13 37 9:56 123 120-124 1221 166 162-168 204 171-255 2/2
0.50 6:51 38 10:05 125 124-127 1261 166 164-166 194 158-239 3/0
0.56 7:30 39 10:21 129 127-130 1335 165 164-166 230 205-259 4/2
0.63 8:10 40 10:34 129 128-131 1362 165 152-170 205 181-237 2/2
0.69 8:43 34 8:58 132 130-133 1183 167 166-170 240 214-262 4/0
0.75 9:17 34 9:02 135 133-136 1219 168 166-170 220 206-241 2/0
0.81 9:51 34 8:57 133 130-135 1189 167 166-170 189 167-231 3/0
0.88 10:24 34 9:02 131 130-131 1183 168 166-170 225 178-268 3/0
0.94 10:58 34 8:57 132 131-132 1180 168 166-170 213 180-248 0/4
1.00 11:33 35 9:22 131 130-133 1228 168 168-170 201 142-284 0/3
1.06 12:08 35 9:13 132 131-133 1217 167 166-170 230 193-247 1/2
1.13 12:41 34 8:57 132 130-134 1181 169 166-170 215 207-228 3/2
1.19 13:15 34 9:07 130 129-131 1185 167 166-168 240 213-267 4/0
1.25 13:46 31 8:09 130 128-132 1059 171 166-180 228 204-257 1/0
1.31 14:14 28 7:22 135 132-137 994 178 176-180 288 192-346 1/2
1.38 14:44 30 8:02 140 137-141 1125 177 176-178 230 177-347 0/0
1.44 16:33 1:50 +1:24 29:13 136 97-143 3973 174 130-178 369 91-529 0/1
1.50 17:01 28 7:27 116 105-124 865 178 176-180 253 97-436 0/0
1.56 17:27 26 6:50 130 125-134 887 178 176-180 359 241-476 4/0
1.63 17:54 27 7:12 137 135-139 987 177 176-178 210 175-318 2/2
1.69 18:22 28 7:35 141 139-142 1070 178 176-178 364 192-485 0/3
1.75 18:52 30 7:53 142 141-143 1120 177 176-178 206 170-293 3/0
1.81 19:20 28 7:35 143 143-144 1085 177 176-178 363 263-415 0/4
1.88 19:49 29 7:40 145 144-145 1111 178 176-180 194 167-252 1/0
1.94 20:21 32 8:38 144 141-146 1244 172 160-178 299 235-349 1/0
2.00 21:00 38 10:16 137 133-140 1406 162 160-164 194 166-235 1/1
2.06 21:35 35 9:21 130 129-133 1215 166 164-166 193 178-204 0/2
2.13 22:07 32 8:33 130 129-130 1112 167 166-170 233 205-263 0/2
2.19 22:34 27 7:10 133 130-135 952 178 172-182 263 208-312 2/0
2.25 23:01 27 7:12 137 135-139 987 178 176-178 265 197-309 3/0
2.31 23:28 27 7:12 141 139-142 1016 178 176-178 242 185-363 0/3
2.38 23:58 30 7:58 143 142-145 1139 177 176-178 305 259-381 2/0
2.44 24:30 33 8:43 146 145-147 1272 177 176-178 275 250-335 2/0
2.50 25:02 31 8:22 147 146-147 1229 177 176-178 275 148-366 2/0
2.56 25:30 28 7:36 145 143-146 1101 178 176-178 241 150-342 1/0
2.63 25:58 28 7:24 142 141-143 1051 177 176-180 258 183-329 2/4
2.69 26:24 26 7:01 141 140-142 990 178 176-178 205 169-274 1/3
2.75 26:48 24 6:21 140 139-140 890 177 176-178 290 236-332 0/4
2.81 27:17 28 7:35 138 137-139 1047 174 162-180 211 199-234 0/8
2.88 27:53 37 9:45 131 126-136 1277 165 162-166 210 185-272 0/0
2.94 28:29 36 9:39 137 134-138 1323 166 166-168 223 195-261 3/0
3.00 29:04 34 9:08 137 136-138 1251 167 166-170 233 202-255 2/0
3.06 29:29 26 6:52 138 136-140 946 176 170-178 228 195-271 3/0
3.13 29:55 25 6:43 141 140-141 946 178 176-178 237 215-271 0/6
3.19 30:20 26 6:52 142 141-143 975 177 176-178 247 216-260 0/2
3.25 30:50 30 7:52 145 143-147 1141 177 176-178 281 259-308 4/0
3.31 31:21 31 8:16 149 147-150 1232 177 176-178 306 268-346 3/0
3.38 31:52 31 8:12 149 149-150 1221 177 176-178 276 231-319 2/0
3.44 32:22 31 8:14 149 148-150 1227 178 176-178 257 240-275 2/0
3.50 32:51 29 7:38 149 148-150 1138 178 176-178 256 237-285 0/1
3.56 33:18 26 7:04 147 146-148 1038 177 176-178 259 241-279 0/4
3.63 33:42 25 6:35 145 144-146 954 178 176-178 239 224-252 0/4
3.69 34:10 28 7:29 154 143-167 1152 176 166-178 245 225-270 0/1
3.75 34:46 35 9:26 140 137-146 1321 163 162-166 233 212-267 0/0
3.81 35:20 34 9:07 135 133-137 1232 166 164-166 216 211-223 1/1
3.88 35:54 35 9:12 132 131-133 1215 166 164-166 215 202-234 2/2
3.94 36:22 28 7:21 133 131-136 977 174 166-180 241 212-291 0/2
4.00 36:50 28 7:22 138 136-140 1016 177 176-178 244 218-284 0/1
4.06 37:18 28 7:35 141 140-142 1069 178 176-178 253 237-261 1/0
4.13 37:46 28 7:22 142 141-143 1046 178 176-178 254 248-260 1/1
4.19 38:14 28 7:30 143 142-143 1074 178 176-178 268 254-284 0/1
4.25 38:41 27 7:13 144 143-144 1038 178 176-178 252 218-284 0/1
4.31 39:09 28 7:26 144 143-144 1071 178 176-178 264 219-299 0/0
4.38 39:35 27 7:08 144 144-145 1028 178 176-178 253 239-264 0/0
4.44 40:03 28 7:26 145 144-145 1077 178 176-178 270 256-293 2/1
4.50 40:31 28 7:26 144 144-145 1071 177 176-178 281 260-305 0/0
4.56 40:59 28 7:30 145 144-146 1089 177 176-178 263 238-329 0/0
4.62 41:33 34 8:57 143 140-145 1280 169 164-178 262 183-344 0/2
4.69 42:07 34 9:04 134 128-140 1216 166 164-166 218 183-246 0/1
4.75 42:42 35 9:28 135 133-136 1278 166 164-166 204 173-258 0/0
4.81 43:18 35 9:23 132 131-134 1239 165 162-166 197 188-205 0/0
4.87 43:52 35 9:18 131 131-132 1218 165 164-166 204 195-217 0/1
4.94 44:28 35 9:23 131 130-131 1230 165 164-166 206 199-216 0/1
5.00 45:02 34 9:07 131 130-132 1195 166 166-170 198 181-216 0/2
5.06 45:37 35 9:18 130 130-132 1208 166 166-168 216 206-230 0/0
5.12 46:11 35 9:12 129 128-130 1187 165 162-166 191 174-207 1/0
5.19 46:46 35 9:18 129 128-130 1199 165 164-166 211 207-229 0/0
5.25 47:23 37 9:45 131 130-131 1276 164 162-166 215 203-229 0/2
5.31 47:57 34 9:08 127 125-131 1159 164 162-166 203 191-219 0/2
5.38 48:31 34 9:07 125 124-126 1139 165 160-168 199 178-206 0/4
5.44 49:10 39 10:22 122 119-125 1265 159 156-166 186 174-198 0/2
5.50 49:47 37 9:53 116 115-119 1146 159 158-160 156 145-177 0/1
5.56 50:26 39 10:24 117 115-118 1218 160 160-160 186 168-194 0/2
5.63 51:03 37 10:00 118 117-119 1179 161 160-164 184 178-190 0/1
5.69 51:44 40 10:43 121 118-122 1297 161 158-162 186 178-192 1/1
5.75 52:22 39 10:19 121 119-122 1247 160 160-160 192 176-213 0/0
5.81 52:59 37 9:53 116 114-120 1146 160 158-162 185 176-192 0/2
5.88 53:37 38 10:05 119 115-121 1200 161 158-162 175 148-196 0/1
5.94 54:15 38 10:11 120 119-122 1223 160 160-160 199 192-222 0/0
6.00 54:54 39 10:24 121 121-122 1259 159 158-160 190 165-216 0/1
6.03 55:14 20 10:57 121 120-122 1324 160 160-162 187 180-189 0/0

Heart

132/167max
  • Show Beats/Mile

Elevation

Asc 87m, Range 743m, Flat prediction 52:17
Elevation Graph
Biggest Climbs (m) Min/mi
14 3.5% 9:41
11 2.3% 7:50
10 2.0% 7:59
See your biggest climbs

Power

230W (529 max)
Power Graph
Power Bands

Cadence

169 (182 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.2 169 6 53:42 8:55
Walk 2.7 102 0 1:31 1:56:58
Still 0.0 - - 1 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:55 49.92% More
800m 3:39 7:20 55.86% More
1km 4:34 7:22 58.67% More
Mile 7:40 7:40 60.43% More
5k 24:13 7:48 63.34% More
5 miles 42:53 8:35 58.40% More

Predictions

Dist Time Per Mile WAVA
1M 7:45 7:45 59.79
5km 25:47 8:18 59.50
5M 42:42 8:32 58.66
10km 53:46 8:39 58.20
10M 1:29:02 8:54 57.77
Half 1:58:32 9:03 57.30
20M 3:05:38 9:17 57.28
Mara 4:07:09 9:26 57.55

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