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Mon 1st Jan 2024 at 12:41pm by Podkin

Run > Intervals

  • Time
    45:07
  • Miles
    3.23
  • Min/mi
    13:58
  • Pacing
    78.3%
  • WAVA
    43.74
  • Stride(cm)
    80
  • Cals
    381
  • Watts
    216
  • Cadence
    144
  • BPM
    143
  • %MHR
    83.2
  • B/mi
    1998
  • Asc(m)
    36
  • 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
10:00 7:00 2:00 7:00 2:00 7:00 10:00 7

Pace

31% 8% 8% 19% 25% 10%

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 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

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

Distance Time Mins/mi WAVA Fastest
100m 39 10:32 35.47% More
200m 1:19 10:40 38.62% More
400m 2:41 10:47 40.74% More
800m 5:43 11:29 45.15% More
1km 7:20 11:48 45.27% More
Mile 12:21 12:21 44.23% More
5k 42:42 13:45 44.41% More

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

Bespoke Fields

run pace
execution score 83
run distance
run % 67.4
target HR 155
VO2 38.41
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