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Mon 2nd Dec 2024 at 6:10pm by light78

Run > Intervals
  • cold
  • Time
    49:58
  • Miles
    6.76
  • Min/mi
    7:23
  • Pacing
    86.1%
  • WAVA
    62.73
  • Stride(cm)
    129
  • Cals
    775
  • Watts
    387
  • Cadence
    169
  • BPM
    154
  • %MHR
    82
  • B/mi
    1139
  • Asc(m)
    83
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

1) 1km - 5:17(5:17/km) 120/134bpm [634b/km] 65cal 304/376W
2) 0.94km - 4:43(5:00/km) 142/154bpm [710b/km] 72cal 373/435W
3) 1km - 4:13(4:13/km) 164/169bpm [692b/km] 70cal 435/494W
4) 0.92km - 3:47(4:07/km) 166/171bpm [683b/km] 64cal 397/449W
5) 0.35km - 2:00(5:45/km) 151/164bpm [868b/km] 29cal 329/476W
6) 1km - 3:57(3:57/km) 160/169bpm [632b/km] 65cal 386/431W
7) 1km - 3:57(3:57/km) 161/171bpm [636b/km] 65cal 399/501W
8) 0.02km - 6(4:24/km) 171/171bpm [752b/km] 2cal 497/500W
9) 0.33km - 2:00(6:04/km) 154/172bpm [935b/km] 28cal 344/495W
10) 1km - 4:03(4:03/km) 164/176bpm [665b/km] 69cal 462/553W
11) 0.96km - 3:57(4:07/km) 173/177bpm [712b/km] 69cal 459/509W
12) 1km - 5:16(5:16/km) 156/172bpm [821b/km] 78cal 368/521W
13) 0.96km - 4:44(4:56/km) 153/166bpm [754b/km] 70cal 380/420W
14) 0.4km - 1:58(4:58/km) 148/150bpm [735b/km] 29cal 373/399W
5:17 4:43 4:13 3:47 2:00 3:57 3:57 6 2:00 4:03 3:57 5:16 4:44 1:58

Pace

44% 4% 4% 26% 16% 7%

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 9:57 96 76-109 954 157 118-168 267 109-321 1/0
0.13 1:12 35 9:16 117 107-123 1084 163 160-168 294 289-303 0/0
0.19 1:46 34 9:05 123 121-125 1118 163 160-166 300 290-308 1/0
0.25 2:19 33 8:52 123 121-124 1091 163 152-172 305 291-325 0/0
0.31 2:53 33 8:55 122 121-124 1087 164 160-168 305 297-319 0/1
0.38 3:23 31 8:09 123 122-124 1003 165 162-166 300 273-321 1/0
0.44 3:54 30 8:04 121 118-123 976 163 152-166 287 256-327 0/2
0.50 4:22 29 7:38 124 120-127 946 165 160-168 317 295-336 0/4
0.56 4:50 28 7:28 129 127-130 964 166 164-170 323 303-340 0/2
0.63 5:19 29 7:37 130 126-134 989 168 164-174 365 339-376 0/4
0.69 5:51 32 8:35 139 134-143 1192 166 152-174 375 339-387 0/1
0.75 6:20 29 7:46 145 143-146 1127 169 166-170 385 362-414 1/0
0.81 6:49 29 7:51 144 143-146 1129 168 164-172 371 358-389 1/1
0.88 7:19 30 7:54 141 140-143 1115 166 164-168 343 333-359 1/0
0.94 7:49 29 7:52 138 137-139 1086 168 164-176 327 316-336 1/0
1.00 8:19 31 8:08 135 133-137 1098 165 162-168 347 335-365 0/1
1.06 8:49 30 8:04 139 135-142 1120 167 164-170 370 355-395 0/1
1.13 9:20 30 8:03 144 142-149 1160 170 168-174 404 394-419 1/0
1.19 9:51 31 8:20 152 149-154 1265 170 168-172 418 403-435 2/0
1.25 10:20 29 7:41 154 153-157 1184 172 168-176 426 413-444 3/0
1.31 10:46 27 7:08 158 157-158 1127 177 176-180 424 410-444 4/0
1.38 11:12 26 6:51 162 158-165 1109 176 174-176 428 415-441 4/0
1.44 11:37 25 6:36 165 164-166 1089 177 174-180 425 402-446 3/0
1.50 12:00 23 6:15 164 164-164 1025 176 174-178 407 365-451 3/0
1.56 12:25 25 6:37 163 163-164 1078 175 174-176 386 363-409 1/0
1.63 12:50 25 6:41 164 163-166 1097 177 176-180 432 410-460 0/3
1.69 13:15 25 6:38 166 166-166 1100 177 174-180 479 464-494 1/1
1.75 13:41 26 6:53 167 166-168 1150 177 176-180 463 456-471 2/0
1.81 14:07 26 6:55 169 168-169 1169 176 174-180 467 454-473 3/0
1.88 14:32 26 6:49 170 168-170 1159 174 172-176 424 389-468 3/0
1.94 14:57 25 6:42 170 169-171 1139 174 170-176 394 389-402 3/0
2.00 15:24 26 6:59 169 168-169 1180 174 172-180 406 395-415 0/0
2.06 15:50 26 6:57 167 167-169 1159 173 170-174 430 415-444 1/0
2.13 16:15 26 6:51 168 167-169 1150 172 170-174 423 411-437 2/0
2.19 16:40 25 6:34 166 165-167 1091 170 168-174 378 332-406 2/0
2.25 17:06 26 6:49 163 161-165 1110 174 168-180 336 284-371 0/3
2.31 17:28 22 5:55 163 161-165 963 175 174-178 389 371-403 0/2
2.38 17:51 23 6:08 164 160-165 1006 174 172-176 388 376-423 0/3
2.44 18:21 30 8:06 160 156-164 1297 165 154-176 438 403-476 1/1
2.50 18:55 34 9:05 161 152-164 1462 157 154-160 324 290-398 2/0
2.56 19:30 35 9:23 145 140-152 1361 157 154-160 294 289-299 0/1
2.63 20:04 34 8:57 140 140-140 1253 160 156-166 295 286-304 1/0
2.69 20:28 24 6:30 144 140-148 935 175 170-184 395 306-427 1/1
2.75 20:54 26 6:57 150 148-154 1041 176 172-180 413 395-431 2/0
2.81 21:19 25 6:43 159 155-162 1068 175 172-176 407 398-417 1/0
2.88 21:44 24 6:31 165 162-167 1075 174 172-176 402 395-409 1/0
2.94 22:07 23 6:10 167 166-167 1030 175 174-176 413 404-423 1/0
3.00 22:30 23 6:07 168 167-169 1027 175 174-176 377 358-406 1/1
3.06 22:54 24 6:23 167 164-169 1066 173 168-176 372 358-387 0/3
3.13 23:17 23 6:11 164 164-164 1014 174 172-180 380 367-389 0/3
3.19 23:40 23 6:04 163 163-164 988 175 172-178 373 348-382 0/4
3.25 24:02 22 5:48 162 161-163 941 176 172-182 318 295-346 0/9
3.31 24:23 21 5:41 160 160-161 909 179 176-184 322 308-343 0/10
3.38 24:45 22 5:56 160 160-160 950 179 174-184 307 293-327 0/8
3.44 25:11 26 6:48 159 154-160 1082 175 166-178 329 204-366 0/6
3.50 25:33 22 5:59 155 154-157 928 177 172-180 362 343-399 0/5
3.56 25:58 25 6:42 158 156-158 1060 177 172-184 353 313-413 0/1
3.63 26:24 25 6:44 158 157-160 1063 175 172-178 405 389-422 0/0
3.69 26:47 24 6:21 161 159-162 1022 173 168-174 453 402-494 1/0
3.75 27:11 24 6:24 164 161-166 1050 174 172-176 496 493-499 1/0
3.81 27:36 25 6:34 168 167-169 1104 174 174-176 496 494-499 1/0
3.88 28:01 25 6:45 170 169-171 1148 175 174-176 498 493-501 0/0
3.94 28:40 39 10:21 168 162-172 1740 155 152-170 387 326-495 1/0
4.00 29:16 36 9:35 152 144-161 1457 157 154-160 322 315-330 0/0
4.06 29:52 36 9:32 142 140-144 1354 158 156-160 314 311-319 0/0
4.13 30:18 27 7:06 140 138-144 993 168 158-178 390 318-449 1/0
4.19 30:43 24 6:26 145 143-151 932 174 172-176 456 439-475 0/0
4.25 31:07 24 6:32 157 152-161 1025 174 172-176 471 446-493 1/1
4.31 31:31 24 6:23 163 161-165 1041 175 172-180 434 395-492 1/1
4.38 31:55 24 6:22 167 165-168 1062 177 176-180 421 401-469 3/0
4.44 32:21 26 6:56 169 168-170 1173 176 176-178 515 474-551 3/0
4.50 32:46 25 6:40 172 170-173 1147 177 176-178 513 484-553 1/0
4.56 33:10 24 6:20 174 173-175 1101 177 174-178 494 467-522 1/1
4.62 33:35 25 6:44 175 174-176 1178 174 174-176 460 450-484 0/1
4.69 33:59 25 6:33 175 174-176 1146 175 172-178 434 421-448 1/0
4.75 34:24 25 6:42 175 174-175 1171 175 174-176 447 436-456 1/1
4.81 34:49 24 6:27 173 171-174 1116 174 168-176 456 449-460 1/0
4.87 35:14 25 6:42 171 170-173 1144 173 168-176 466 457-473 1/0
4.94 35:38 24 6:31 173 173-175 1128 174 166-176 459 454-464 0/0
5.00 36:03 24 6:29 173 172-175 1122 174 168-178 456 443-466 1/0
5.06 36:27 25 6:36 172 172-173 1134 174 172-176 451 443-458 0/0
5.12 36:53 25 6:48 173 172-174 1175 171 170-172 448 437-457 1/0
5.19 37:18 25 6:38 172 172-173 1140 171 170-172 463 452-471 1/1
5.25 37:41 24 6:17 173 172-175 1086 172 170-174 471 463-509 0/1
5.31 38:11 30 7:57 174 171-177 1385 166 152-174 466 388-506 1/1
5.38 38:46 35 9:14 169 165-172 1560 157 152-160 308 292-383 0/1
5.44 39:17 31 8:22 157 155-164 1313 161 160-162 302 295-309 0/0
5.50 39:47 30 8:06 151 148-155 1224 163 160-168 313 307-322 0/1
5.56 40:17 30 7:57 147 147-147 1168 165 164-168 331 324-338 0/0
5.63 40:47 30 8:05 148 147-148 1196 164 162-170 335 331-340 2/0
5.69 41:17 30 7:53 147 146-148 1158 165 164-168 341 337-344 7/0
5.75 41:51 34 9:02 147 146-150 1327 165 160-168 409 343-513 7/0
5.81 42:25 35 9:13 155 150-161 1428 168 164-174 496 478-521 2/0
5.88 42:56 31 8:17 165 161-166 1366 170 168-172 421 376-485 1/0
5.94 43:26 30 8:00 166 165-166 1327 170 168-174 376 353-393 1/0
6.00 43:57 30 8:06 163 161-165 1321 168 164-172 351 334-364 0/0
6.06 44:27 30 8:03 159 157-161 1280 167 166-168 367 360-372 0/1
6.13 44:56 29 7:40 151 148-157 1158 166 164-168 366 361-370 0/1
6.19 45:25 29 7:50 151 149-151 1183 167 164-172 378 362-397 0/1
6.25 45:55 29 7:52 148 148-149 1164 168 162-174 396 390-403 1/0
6.31 46:25 30 8:05 149 148-150 1205 168 166-172 414 406-420 1/0
6.38 46:54 30 7:52 150 149-150 1180 170 166-172 410 406-420 1/0
6.44 47:25 31 8:08 151 150-151 1229 167 166-168 394 365-413 0/1
6.50 47:54 29 7:48 150 148-151 1171 168 164-174 356 347-370 0/1
6.56 48:26 32 8:28 149 149-150 1260 167 164-170 349 330-376 1/1
6.63 48:56 30 7:58 149 149-149 1188 165 164-168 361 352-377 0/1
6.69 49:25 29 7:44 149 148-149 1153 168 162-174 392 381-399 0/0
6.75 49:54 30 7:54 147 146-149 1160 169 162-172 388 354-399 0/0
6.76 49:58 4 8:27 149 149-149 1259 171 170-172 366 364-368 0/0

Heart

154/177max
  • Show Beats/Mile

Elevation

Asc 83m, Range 54m, Flat prediction 49:36
Elevation Graph
Biggest Climbs (m) Min/mi
21 2.4% 7:36
19 2.1% 8:17
17 1.8% 6:49
See your biggest climbs

Power

387W (553 max)
Power Graph
Power Bands

Cadence

169 (184 max) Stride Length: 129cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 169 6.8 49:55 7:24
Walk 0.1 118 0 3 12:22

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:49 55.56% More
800m 2:59 6:00 62.79% More
1km 3:48 6:06 64.88% More
Mile 6:16 6:16 67.39% More
5k 21:18 6:51 66.43% More
5 miles 35:16 7:03 65.31% More
10k 45:13 7:17 63.56% More

Predictions

Dist Time Per Mile WAVA
1M 6:20 6:20 66.77
5km 21:34 6:56 65.63
5M 36:04 7:13 63.87
10km 45:37 7:20 63.00
10M 1:16:17 7:38 61.79
Half 1:42:09 7:48 60.85
20M 2:41:22 8:04 60.17
Mara 3:36:03 8:15 60.03
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