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Wed 11th Dec 2024 at 9:18am by Abi G

Run > Intervals
  • Time
    53:01
  • Miles
    6.24
  • Min/mi
    8:30
  • Pacing
    0%
  • WAVA
    59.87
  • Stride(cm)
    104
  • Cals
    687
  • Watts
    326
  • Cadence
    182
  • BPM
    136
  • %MHR
    73.4
  • B/mi
    1153
  • Asc(m)
    46
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

RR Intervals 💚

Warm up then drills
5 x 2mins, 1min recovery

4mins, 2mins recovery

5 x 1min, 45s recovery

Warm down
Rounded up to 10k which I didn’t really have time for!

1) 1mi - 8:35(8:35/mi) 107/122bpm [919b/mi] 91cal 303/437W
2) 0.33mi - 3:28(10:39/mi) 102/139bpm [1086b/mi] 33cal 262/413W
3) 0.28mi - 2:02(7:16/mi) 108/121bpm [784b/mi] 25cal 405/523W
4) 0.09mi - 58(10:46/mi) 120/122bpm [1293b/mi] 10cal 276/414W
5) 0.29mi - 2:03(7:01/mi) 127/134bpm [891b/mi] 28cal 387/504W
6) 0.1mi - 1:01(10:23/mi) 134/136bpm [1392b/mi] 13cal 282/437W
7) 0.28mi - 2:01(7:05/mi) 134/135bpm [950b/mi] 28cal 392/469W
8) 0.09mi - 58(10:57/mi) 143/149bpm [1566b/mi] 12cal 283/387W
9) 0.29mi - 2:00(7:00/mi) 151/155bpm [1057b/mi] 30cal 390/466W
10) 0.09mi - 59(10:41/mi) 152/156bpm [1624b/mi] 13cal 268/441W
11) 0.29mi - 2:01(7:02/mi) 147/149bpm [1033b/mi] 30cal 389/442W
12) 0.09mi - 59(11:05/mi) 146/148bpm [1618b/mi] 13cal 270/360W
13) 0.55mi - 4:01(7:18/mi) 153/162bpm [1117b/mi] 61cal 370/454W
14) 0.19mi - 1:59(10:41/mi) 149/162bpm [1592b/mi] 26cal 264/398W
15) 0.14mi - 1:01(7:07/mi) 146/154bpm [1039b/mi] 15cal 427/508W
16) 0.05mi - 46(14:03/mi) 155/163bpm [2177b/mi] 10cal 184/432W
17) 0.15mi - 1:01(6:48/mi) 150/159bpm [1021b/mi] 15cal 381/485W
18) 0.05mi - 43(13:27/mi) 158/162bpm [2125b/mi] 10cal 174/401W
19) 0.15mi - 1:01(6:44/mi) 154/163bpm [1036b/mi] 15cal 403/516W
20) 0.05mi - 44(13:46/mi) 158/164bpm [2175b/mi] 10cal 221/463W
21) 0.16mi - 1:02(6:37/mi) 144/149bpm [952b/mi] 14cal 378/456W
22) 0.05mi - 44(15:29/mi) 152/161bpm [2354b/mi] 9cal 174/406W
23) 0.15mi - 1:01(6:38/mi) 150/158bpm [994b/mi] 15cal 384/443W
24) 0.1mi - 1:00(10:07/mi) 155/163bpm [1567b/mi] 14cal 287/403W
25) 1mi - 8:55(8:55/mi) 147/153bpm [1311b/mi] 119cal 312/378W
26) 0.24mi - 1:59(8:20/mi) 151/152bpm [1259b/mi] 28cal 329/355W
8:35 3:28 2:02 58 2:03 1:01 2:01 58 2:00 59 2:01 59 4:01 1:59 1:01 46 1:01 43 1:01 44 1:02 44 1:01 1:00 8:55 1:59
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

15% 8% 5% 36% 26% 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 33 33 8:48 71 60-87 625 168 108-180 295 99-360 1/1
0.13 1:06 33 8:43 92 87-96 801 178 178-180 307 281-329 0/0
0.19 1:38 32 8:36 98 96-100 842 178 176-180 309 303-322 0/1
0.25 2:10 32 8:35 103 101-105 884 178 176-180 296 280-309 0/1
0.31 2:42 32 8:34 116 107-117 994 178 176-180 296 276-328 0/2
0.38 3:14 32 8:34 117 117-118 1002 178 176-180 293 274-327 0/2
0.44 3:58 43 +12 11:35 116 114-116 1343 179 176-184 299 290-348 0/1
0.50 4:29 32 8:25 116 115-117 977 181 178-184 319 308-339 1/1
0.56 5:01 32 8:28 118 117-120 998 179 176-180 299 285-308 0/2
0.63 5:34 33 8:43 121 120-121 1055 179 176-182 312 298-326 1/2
0.69 6:08 34 9:03 121 120-122 1095 181 176-184 296 287-322 0/1
0.75 6:46 39 +6 10:20 121 120-122 1250 181 178-186 293 281-345 0/1
0.81 7:59 1:13 +44 19:27 107 92-122 2082 186 178-200 335 320-361 1/1
0.88 8:32 33 8:47 97 95-99 852 185 180-188 337 318-357 2/1
0.94 9:05 32 8:39 102 99-105 882 184 182-188 382 325-437 3/0
1.00 9:37 32 8:39 106 105-107 916 184 180-186 325 308-371 1/0
1.06 10:10 33 8:47 134 107-139 1176 182 178-188 381 355-413 3/0
1.13 14:50 4:39 +4:01 1:14:31 92 68-139 6856 174 170-178 260 216-354 1/2
1.19 15:33 43 11:29 97 94-99 1115 174 172-178 237 225-247 0/1
1.25 16:15 42 11:17 98 96-99 1106 173 168-176 223 208-236 0/2
1.31 16:58 43 11:24 99 97-102 1128 176 172-182 270 212-325 0/3
1.38 24:20 7:22 +6:55 1:57:56 90 77-102 10615 170 128-190 392 209-523 3/1
1.44 24:49 29 7:43 102 93-110 787 189 186-192 435 403-458 1/3
1.50 25:17 28 7:27 114 110-116 849 187 186-190 397 388-404 2/1
1.56 25:45 28 7:23 118 116-120 871 188 186-190 377 353-391 1/1
1.63 26:17 32 8:36 121 120-122 1041 182 162-192 344 247-414 1/0
1.69 26:56 39 10:23 119 118-122 1236 175 172-180 264 246-283 1/2
1.75 27:23 28 7:23 119 118-120 879 186 172-194 323 277-365 1/0
1.81 27:50 26 6:59 123 120-127 859 190 188-192 354 342-365 1/1
1.88 28:17 27 7:12 128 127-129 921 189 182-194 346 317-377 0/0
1.94 28:42 26 6:54 131 129-134 904 192 190-196 462 361-504 2/3
2.00 29:14 31 8:18 134 133-134 1112 187 166-192 420 252-482 1/0
2.06 29:52 39 10:18 134 131-136 1381 177 172-180 259 231-283 0/0
2.13 30:21 29 7:44 135 134-136 1044 186 180-190 342 282-413 0/1
2.19 30:48 26 7:01 134 133-135 940 191 188-194 414 402-423 0/0
2.25 31:15 28 7:23 133 132-134 983 190 184-194 405 370-469 1/1
2.31 31:41 26 6:57 133 132-134 924 193 190-196 389 368-413 1/1
2.38 32:10 29 7:43 134 134-135 1035 190 166-194 366 284-387 0/1
2.44 32:50 40 10:41 144 134-149 1539 174 162-182 269 249-288 0/1
2.50 33:20 30 7:57 147 146-148 1169 185 174-194 306 252-386 1/0
2.56 33:46 26 6:56 149 147-150 1033 191 186-194 368 355-386 1/1
2.63 34:13 27 7:05 150 150-151 1063 189 184-198 365 309-451 2/3
2.69 34:40 27 7:09 153 150-154 1093 193 190-194 447 436-466 1/1
2.75 35:09 29 7:51 155 154-156 1218 191 166-194 419 206-456 0/1
2.81 35:48 39 10:22 152 148-155 1574 176 164-182 251 225-270 1/1
2.88 36:18 30 8:00 146 145-148 1167 185 172-194 334 259-442 1/1
2.94 36:44 26 7:02 146 146-147 1026 193 190-194 401 388-417 1/1
3.00 37:11 27 7:11 148 147-149 1064 191 188-194 410 400-423 1/0
3.06 37:37 26 7:01 149 148-149 1046 193 190-194 392 373-407 0/1
3.13 38:04 26 7:01 148 147-149 1039 193 188-196 362 358-370 1/1
3.19 38:48 44 11:48 147 145-148 1734 173 154-194 264 177-358 1/1
3.25 39:19 31 8:15 144 143-145 1189 183 170-192 293 261-353 0/1
3.31 39:46 27 7:12 144 143-145 1037 187 180-190 322 296-352 2/1
3.38 40:15 29 7:40 147 145-150 1128 191 186-192 415 316-454 1/1
3.44 40:42 28 7:22 152 150-153 1120 191 190-192 420 407-449 1/1
3.50 41:10 28 7:24 154 153-155 1139 191 190-192 397 389-409 1/0
3.56 41:39 29 7:39 155 155-156 1185 190 186-192 378 355-397 0/0
3.63 42:06 27 7:11 158 155-161 1136 192 190-192 369 348-384 0/1
3.69 42:32 26 6:57 161 161-162 1118 192 192-192 357 349-363 2/2
3.75 42:58 26 6:53 162 161-162 1115 190 182-192 340 306-360 0/1
3.81 43:46 48 12:55 158 151-162 2041 150 122-192 237 173-388 2/2
3.88 44:21 35 9:16 149 135-151 1381 180 172-186 274 223-376 1/3
3.94 44:57 37 9:46 140 135-142 1368 177 168-182 303 223-398 3/0
4.00 45:25 28 7:23 139 137-146 1025 191 182-198 377 221-508 1/0
4.06 45:51 26 7:00 150 146-154 1049 194 192-196 454 436-492 1/1
4.13 46:36 45 11:59 156 151-163 1868 164 112-194 255 115-438 1/2
4.19 47:06 30 7:56 148 147-151 1174 183 174-196 283 237-404 2/1
4.25 47:31 25 6:46 149 148-152 1009 195 190-200 419 329-485 0/1
4.31 48:07 35 9:24 158 153-162 1485 181 124-198 309 127-440 0/1
4.38 48:43 37 9:47 154 151-160 1506 158 124-196 192 65-429 1/1
4.44 49:09 26 6:54 149 148-152 1029 197 194-200 405 275-516 1/1
4.50 49:36 27 7:06 160 153-164 1135 196 192-198 463 458-469 0/0
4.56 50:22 46 12:13 155 140-164 1894 162 124-194 208 135-463 1/2
4.62 50:45 24 6:23 141 139-144 900 198 194-200 369 264-456 1/0
4.69 51:11 26 6:56 147 144-148 1018 197 194-200 407 261-447 1/1
4.75 52:01 49 13:11 152 144-161 2004 154 112-200 202 43-412 1/1
4.81 52:26 25 6:47 146 143-150 990 187 168-198 372 218-443 0/1
4.87 52:50 24 6:27 151 149-153 973 196 194-198 392 387-400 1/1
4.94 53:27 36 9:37 159 153-163 1530 178 124-198 303 173-403 1/1
5.00 54:01 34 9:11 150 145-159 1377 185 182-188 303 259-329 1/1
5.06 54:33 32 8:40 146 145-146 1265 186 184-188 330 323-336 1/0
5.12 55:05 32 8:31 147 145-148 1251 184 178-188 333 305-354 3/2
5.19 55:42 36 9:42 147 145-149 1425 183 180-186 331 289-378 2/0
5.25 56:25 43 11:28 146 142-150 1674 175 172-180 309 273-340 2/0
5.31 57:19 54 +18 14:25 142 141-143 2048 182 176-200 288 245-347 1/2
5.38 57:51 32 8:27 136 129-142 1150 183 180-188 270 230-307 0/4
5.44 58:23 33 8:42 138 130-144 1201 185 182-188 316 278-350 2/0
5.50 58:56 33 8:47 145 144-146 1273 185 182-188 309 295-329 1/0
5.56 59:29 33 8:42 147 144-149 1280 185 182-186 318 295-355 2/0
5.63 1:00:02 34 8:58 149 148-150 1336 185 184-188 330 309-354 2/0
5.69 1:00:35 33 8:46 149 148-151 1305 185 184-186 326 305-350 2/0
5.75 1:01:09 33 8:54 150 149-151 1334 186 184-188 319 306-344 1/0
5.81 1:01:41 32 8:32 151 150-153 1288 186 184-188 309 290-336 1/0
5.88 1:02:12 32 8:29 152 151-152 1291 185 182-188 313 305-324 1/0
5.94 1:02:43 31 8:16 151 149-152 1247 184 182-188 302 287-321 1/1
6.00 1:03:15 31 8:18 150 149-151 1244 185 180-188 330 315-345 1/1
6.06 1:03:46 32 8:27 151 150-151 1276 185 180-188 337 325-347 1/1
6.13 1:04:18 32 8:28 151 150-152 1277 186 182-190 342 316-355 1/0
6.19 1:04:49 31 8:15 151 149-152 1245 183 178-188 308 297-324 1/1
6.24 1:05:16 27 8:22 150 149-151 1254 185 182-190 329 314-349 1/1

Heart

136/164max
  • Show Beats/Mile

Elevation

Asc 46m, Range 16m, Flat prediction 52:53
Elevation Graph
Biggest Climbs (m) Min/mi
11 1.4% 8:45
See your biggest climbs

Power

326W (523 max)
Power Graph
Power Bands

Cadence

182 (200 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 78.3 184 6.1 49:58 9:05
Walk 14.1 124 0.1 9:57 1:07:10
Pause 7.6 - - 5:21 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:58 54.29% More
800m 3:37 7:17 56.98% More
1km 4:41 7:32 57.29% More
Mile 7:42 7:42 59.13% More
5k 25:05 8:04 62.40% More
5 miles 49:07 9:49 51.63% More
10k 1:05:01 10:28 48.58% More

Predictions

Dist Time Per Mile WAVA
1M 7:37 7:37 59.75
5km 25:19 8:09 61.81
5M 41:55 8:23 60.49
10km 52:47 8:30 59.83
10M 1:27:24 8:44 59.51
Half 1:56:22 8:53 59.11
20M 3:02:14 9:07 58.57
Mara 4:02:37 9:16 57.91
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