Mon 1st Jan 2024 at 12:41pm by Podkin
Run > Intervals
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Time
45:07
-
Miles 3.23
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Min/mi 13:58
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Pacing
78.3%
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WAVA
43.74
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Stride(cm)
80
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Cals
381
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Watts
216
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Cadence
144
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BPM
143
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%MHR
83.2
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B/mi 1998
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Asc(m)
36
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Surface
Mixed
Notes & Comments
Split Summary
===
1) 0.69mi - 10:00(14:30/mi) 130/142bpm [1885b/mi] 74cal 208/316W
2) 0.6mi - 7:00(11:43/mi) 155/159bpm [1816b/mi] 72cal 271/326W
3) 0.11mi - 2:00(18:52/mi) 134/155bpm [2529b/mi] 13cal 131/250W
4) 0.6mi - 7:00(11:46/mi) 154/161bpm [1811b/mi] 72cal 271/339W
5) 0.09mi - 2:00(22:05/mi) 143/158bpm [3159b/mi] 15cal 115/235W
6) 0.6mi - 7:00(11:45/mi) 156/161bpm [1832b/mi] 72cal 274/344W
7) 0.55mi - 10:00(18:05/mi) 133/154bpm [2406b/mi] 62cal 144/330W
8) 0mi - 7(23:31/mi) 121/122bpm [2845b/mi] 1cal 89/100W
===
1) 0.69mi - 10:00(14:30/mi) 130/142bpm [1885b/mi] 74cal 208/316W
2) 0.6mi - 7:00(11:43/mi) 155/159bpm [1816b/mi] 72cal 271/326W
3) 0.11mi - 2:00(18:52/mi) 134/155bpm [2529b/mi] 13cal 131/250W
4) 0.6mi - 7:00(11:46/mi) 154/161bpm [1811b/mi] 72cal 271/339W
5) 0.09mi - 2:00(22:05/mi) 143/158bpm [3159b/mi] 15cal 115/235W
6) 0.6mi - 7:00(11:45/mi) 156/161bpm [1832b/mi] 72cal 274/344W
7) 0.55mi - 10:00(18:05/mi) 133/154bpm [2406b/mi] 62cal 144/330W
8) 0mi - 7(23:31/mi) 121/122bpm [2845b/mi] 1cal 89/100W
10:00 7:00 2:00 7:00 2:00 7:00 10:00 7
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 | 48 | 48 | 12:44 | 117 98-130 | 1491 | 161 156-168 | 223 4-316 | 1/2 |
0.13 | 1:39 | 51 | 13:42 | 133 129-137 | 1822 | 157 152-160 | 245 232-276 | 0/2 |
0.19 | 2:37 | 58 | 15:21 | 131 121-138 | 2010 | 147 100-168 | 204 75-296 | 0/2 |
0.25 | 3:31 | 55 | 14:33 | 132 122-140 | 1921 | 145 112-166 | 211 124-266 | 1/1 |
0.31 | 4:21 | 50 | 13:23 | 134 128-141 | 1793 | 153 114-160 | 213 155-234 | 0/2 |
0.38 | 5:22 | 1:01 | 16:09 | 124 114-135 | 2002 | 129 112-162 | 182 123-287 | 1/0 |
0.44 | 6:21 | 59 | 15:45 | 134 125-142 | 2110 | 133 110-160 | 224 132-315 | 2/0 |
0.50 | 7:20 | 59 | 15:37 | 128 117-135 | 1999 | 135 110-166 | 204 139-289 | 3/0 |
0.56 | 8:20 | 1:01 | 16:13 | 133 122-141 | 2158 | 132 110-164 | 166 103-243 | 2/1 |
0.63 | 9:07 | 47 | 12:25 | 131 126-133 | 1627 | 156 152-160 | 212 198-225 | 0/3 |
0.69 | 9:56 | 49 | 12:59 | 136 131-139 | 1766 | 157 154-160 | 221 195-241 | 0/3 |
0.75 | 10:40 | 44 | 11:48 | 144 133-151 | 1699 | 158 118-168 | 229 101-274 | 1/1 |
0.81 | 11:21 | 41 | 10:53 | 152 149-154 | 1654 | 163 158-168 | 285 270-300 | 2/0 |
0.88 | 12:05 | 45 | 11:54 | 155 153-157 | 1844 | 162 158-168 | 280 261-316 | 2/0 |
0.94 | 12:50 | 44 | 11:48 | 158 157-158 | 1864 | 160 156-168 | 282 235-297 | 2/0 |
1.00 | 13:36 | 46 | 12:21 | 158 157-159 | 1951 | 159 154-164 | 265 227-291 | 2/1 |
1.06 | 14:22 | 46 | 12:18 | 157 156-159 | 1930 | 156 150-162 | 270 227-326 | 1/3 |
1.13 | 15:05 | 43 | 11:25 | 157 156-159 | 1793 | 159 154-162 | 280 271-305 | 0/3 |
1.19 | 15:49 | 44 | 11:49 | 156 155-158 | 1842 | 158 154-162 | 271 257-281 | 1/2 |
1.25 | 16:32 | 42 | 11:20 | 156 154-157 | 1768 | 158 154-162 | 280 269-303 | 0/2 |
1.31 | 17:25 | 54 | 14:18 | 153 147-157 | 2188 | 139 114-162 | 204 116-285 | 1/1 |
1.38 | 18:37 | 1:12 | 19:07 | 132 123-147 | 2524 | 112 110-114 | 127 115-136 | 3/1 |
1.44 | 19:29 | 52 | 13:51 | 130 121-145 | 1800 | 139 108-168 | 226 116-339 | 4/0 |
1.50 | 20:13 | 44 | 11:48 | 150 145-154 | 1770 | 158 150-168 | 315 287-336 | 1/1 |
1.56 | 20:57 | 44 | 11:43 | 154 151-155 | 1805 | 160 154-168 | 261 237-303 | 0/4 |
1.63 | 21:39 | 42 | 11:11 | 155 154-156 | 1733 | 157 154-160 | 240 227-256 | 1/2 |
1.69 | 22:19 | 40 | 10:42 | 155 153-157 | 1658 | 159 156-164 | 246 226-264 | 1/0 |
1.75 | 23:04 | 45 | 12:04 | 156 155-158 | 1882 | 159 156-164 | 271 256-323 | 2/0 |
1.81 | 23:47 | 42 | 11:18 | 157 155-158 | 1775 | 157 154-160 | 276 266-286 | 2/0 |
1.88 | 24:31 | 44 | 11:50 | 158 157-160 | 1869 | 160 154-164 | 276 255-304 | 2/0 |
1.94 | 25:18 | 47 | 12:36 | 160 158-161 | 2017 | 156 154-162 | 275 259-294 | 2/1 |
2.00 | 26:13 | 54 | 14:28 | 158 156-159 | 2285 | 150 110-162 | 241 131-292 | 0/2 |
2.06 | 27:39 | 1:27 | 23:08 | 143 130-156 | 3308 | 110 104-128 | 102 27-161 | 0/2 |
2.13 | 28:29 | 49 | 13:08 | 134 127-144 | 1760 | 144 104-184 | 209 83-312 | 0/2 |
2.19 | 29:09 | 41 | 10:52 | 148 144-152 | 1609 | 171 162-184 | 275 234-305 | 0/2 |
2.25 | 29:49 | 40 | 10:32 | 155 153-159 | 1633 | 165 160-172 | 294 285-321 | 1/1 |
2.31 | 30:31 | 42 | 11:11 | 158 157-159 | 1766 | 163 160-168 | 273 249-309 | 3/0 |
2.38 | 31:12 | 41 | 10:50 | 158 158-159 | 1711 | 164 160-170 | 286 250-314 | 2/0 |
2.44 | 31:56 | 45 | 11:58 | 160 159-160 | 1916 | 159 156-162 | 326 299-344 | 0/2 |
2.50 | 32:45 | 49 | 13:04 | 161 160-161 | 2104 | 155 150-164 | 322 293-339 | 0/4 |
2.56 | 33:37 | 51 | 13:41 | 159 157-160 | 2175 | 155 152-162 | 245 214-295 | 0/1 |
2.63 | 34:23 | 46 | 12:13 | 157 154-159 | 1917 | 156 152-160 | 223 209-250 | 0/0 |
2.69 | 35:11 | 48 | 12:49 | 154 152-156 | 1973 | 151 110-164 | 209 115-257 | 1/0 |
2.75 | 36:25 | 1:14 | 19:52 | 138 129-152 | 2741 | 113 110-120 | 108 96-131 | 1/0 |
2.81 | 37:39 | 1:13 | 19:35 | 128 126-130 | 2507 | 113 110-114 | 119 108-151 | 2/1 |
2.88 | 38:38 | 59 | 15:50 | 129 123-139 | 2043 | 133 110-166 | 164 99-263 | 2/0 |
2.94 | 39:52 | 1:14 | 19:46 | 137 129-141 | 2707 | 120 102-158 | 143 97-248 | 0/1 |
3.00 | 41:01 | 1:09 | 18:21 | 127 122-135 | 2330 | 120 106-170 | 131 92-236 | 3/1 |
3.06 | 42:10 | 1:09 | 18:31 | 138 130-143 | 2555 | 132 106-172 | 175 88-302 | 1/2 |
3.13 | 42:58 | 48 | 12:46 | 134 124-142 | 1710 | 149 108-174 | 234 92-330 | 0/2 |
3.19 | 44:08 | 1:10 | 18:45 | 134 123-143 | 2512 | 123 110-164 | 140 93-272 | 0/1 |
3.23 | 45:06 | 58 | 21:21 | 121 119-124 | 2582 | 117 114-122 | 103 75-116 | 0/1 |
Heart
143/161max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 36m,
Range 9m, Flat prediction 45:07
Elevation Graph
No climbs of at least 10 metres detected.
Power
216W (344 max)
Power Graph
Power Bands
Cadence
144 (184 max)
Stride Length: 80cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 67.4 | 159 | 2.5 | 30:24 | 12:09 |
Walk | 32.6 | 112 | 0.7 | 14:42 | 20:05 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 13:01 | 13:01 | 41.95 |
5km | 43:18 | 13:56 | 43.79 |
5M | 1:11:42 | 14:20 | 42.80 |
10km | 1:30:16 | 14:32 | 42.32 |
10M | 2:29:29 | 14:57 | 42.37 |
Half | 3:19:01 | 15:12 | 42.25 |
20M | 5:11:39 | 15:35 | 41.63 |
Mara | 6:54:56 | 15:50 | 41.00 |
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