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Thu 16th Jan 2025 at 6:32pm by Sprout

Run > Intervals
  • Time
    54:17
  • Miles
    5.89
  • Min/mi
    9:13
  • Pacing
    0%
  • WAVA
    52.73
  • Stride(cm)
    107
  • Cals
    707
  • Watts
    352
  • Cadence
    162
  • BPM
    124
  • %MHR
    68
  • B/mi
    1140
  • Asc(m)
    34
  • Surface
    Road

Notes & Comments

1) 0.89mi - 7:30(8:23/mi) 117/136bpm [982b/mi] 102cal 381/467W
2) 0.14mi - 1:01(7:12/mi) 119/132bpm [858b/mi] 11cal 405/513W
3) 0.1mi - 1:32(15:44/mi) 120/134bpm [1888b/mi] 16cal 139/434W
4) 0.27mi - 2:01(7:24/mi) 122/134bpm [904b/mi] 29cal 415/455W
5) 0.08mi - 1:31(18:20/mi) 117/135bpm [2144b/mi] 14cal 149/419W
6) 0.41mi - 3:01(7:17/mi) 120/123bpm [874b/mi] 42cal 425/544W
7) 0.06mi - 1:35(25:46/mi) 108/120bpm [2783b/mi] 10cal 80/406W
8) 0.55mi - 4:01(7:16/mi) 115/122bpm [835b/mi] 51cal 409/496W
9) 0.07mi - 1:32(22:55/mi) 113/129bpm [2590b/mi] 12cal 104/417W
10) 0.7mi - 5:01(7:12/mi) 128/153bpm [922b/mi] 74cal 420/500W
11) 0.05mi - 1:33(32:07/mi) 125/154bpm [4015b/mi] 15cal 78/426W
12) 0.55mi - 4:00(7:16/mi) 142/151bpm [1033b/mi] 64cal 422/511W
13) 0.04mi - 1:35(35:58/mi) 123/151bpm [4425b/mi] 14cal 75/425W
14) 0.42mi - 3:01(7:12/mi) 142/153bpm [1021b/mi] 47cal 423/510W
15) 0.07mi - 1:41(24:17/mi) 125/153bpm [3036b/mi] 14cal 105/413W
16) 0.29mi - 2:01(6:49/mi) 117/153bpm [798b/mi] 34cal 445/570W
17) 0.09mi - 1:31(17:30/mi) 127/153bpm [2223b/mi] 15cal 152/432W
18) 0.16mi - 1:00(6:17/mi) 125/134bpm [786b/mi] 17cal 457/481W
19) 0.94mi - 9:11(9:46/mi) 126/142bpm [1231b/mi] 126cal 322/471W
7:30 1:01 1:32 2:01 1:31 3:01 1:35 4:01 1:32 5:01 1:33 4:00 1:35 3:01 1:41 2:01 1:31 1:00 9:11
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

22% 2% 18% 27% 27% 3%

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 38 38 10:05 85 76-95 857 173 164-178 409 353-467 2/0
0.13 1:09 31 8:14 102 95-109 839 171 168-176 416 405-439 2/0
0.19 1:40 32 8:26 113 109-115 954 170 168-170 398 380-412 1/0
0.25 2:13 33 8:43 113 113-115 984 171 164-174 372 369-380 1/0
0.31 2:42 29 7:47 117 113-121 911 174 170-176 379 367-390 1/0
0.38 3:13 31 8:19 118 112-122 980 177 174-184 403 392-414 1/0
0.44 3:46 33 8:41 112 111-113 973 173 170-178 371 360-386 2/0
0.50 4:19 33 8:45 114 111-121 997 174 170-178 377 360-402 1/0
0.56 4:48 30 7:54 122 121-123 965 175 172-178 376 369-385 1/0
0.63 5:18 30 7:54 123 123-124 972 176 174-184 387 372-396 0/0
0.69 5:47 29 7:38 125 124-127 954 176 172-180 389 383-393 1/0
0.75 6:16 29 7:50 128 127-129 1003 177 174-180 394 387-403 0/0
0.81 6:45 29 7:46 133 128-135 1034 175 174-180 400 395-405 0/1
0.88 7:16 31 8:14 136 135-136 1120 173 168-176 400 378-413 0/0
0.94 18:24 11:08 +10:44 2:58:01 116 101-135 20650 178 168-188 433 357-513 1/1
1.00 18:57 33 8:55 122 114-127 1088 181 176-188 443 432-453 1/0
1.06 19:41 44 11:38 131 127-134 1525 155 106-178 333 115-435 0/0
1.13 20:41 1:01 16:12 115 108-126 1863 111 102-164 127 115-248 0/1
1.19 21:07 26 6:56 107 105-111 743 177 164-188 381 268-455 0/1
1.25 21:35 27 7:17 118 111-122 860 176 174-178 416 407-423 1/0
1.31 22:04 29 7:46 126 122-128 978 175 174-176 422 412-431 1/0
1.38 22:32 29 7:37 131 129-132 998 176 176-178 423 413-430 0/0
1.44 23:26 53 14:15 129 113-135 1839 137 92-178 240 82-419 0/1
1.50 24:21 55 14:42 108 103-113 1587 119 92-180 178 82-430 1/0
1.56 24:46 25 6:44 113 107-118 761 184 180-186 499 473-544 1/0
1.63 25:12 26 6:59 121 119-122 845 177 176-178 477 464-493 1/0
1.69 25:41 29 7:43 122 122-123 942 175 172-176 417 395-462 0/0
1.75 26:10 29 7:44 122 122-123 944 175 174-176 390 386-402 0/1
1.81 26:39 29 7:43 121 120-122 933 175 174-176 391 388-394 0/1
1.88 27:07 27 7:17 121 120-122 882 174 172-176 400 385-408 0/1
1.94 28:02 55 14:40 117 108-121 1716 126 100-176 196 86-406 0/1
2.00 29:07 1:06 17:32 99 94-108 1735 120 80-186 194 61-496 0/1
2.06 29:35 27 7:16 105 99-110 763 181 178-186 453 443-476 0/0
2.13 30:02 27 7:19 112 110-114 820 177 176-180 438 431-450 0/0
2.19 30:29 27 7:12 115 114-117 828 177 176-180 428 417-435 1/0
2.25 30:58 29 7:38 118 117-119 900 176 174-178 413 399-424 0/0
2.31 31:25 27 7:18 118 118-119 862 176 176-178 399 396-404 0/1
2.38 31:52 27 7:14 121 120-122 875 177 174-182 401 397-408 0/1
2.44 32:20 28 7:26 121 120-122 900 176 174-180 402 398-403 0/1
2.50 32:47 27 7:06 119 118-121 845 176 174-178 404 397-420 0/1
2.56 33:46 1:00 15:53 119 114-129 1890 123 102-176 176 39-420 0/1
2.63 34:42 56 14:58 105 99-113 1572 135 88-184 263 54-500 0/1
2.69 35:09 27 7:10 108 101-112 774 179 176-184 439 424-465 1/0
2.75 35:37 28 7:25 116 113-119 861 176 176-176 426 423-429 1/0
2.81 36:04 27 7:10 120 119-122 859 177 176-180 417 405-425 1/0
2.88 36:32 28 7:33 125 122-127 943 176 174-176 433 426-438 0/1
2.94 36:59 27 7:11 127 126-128 913 176 174-178 411 401-423 1/0
3.00 37:26 26 7:04 129 128-131 911 178 176-180 403 397-410 0/2
3.06 37:52 26 7:02 128 128-130 900 176 176-178 421 410-429 0/1
3.13 38:21 29 7:43 133 128-148 1025 175 172-178 420 410-433 1/1
3.19 38:47 26 7:02 149 148-151 1049 176 174-176 430 414-445 0/1
3.25 39:15 27 7:16 151 151-153 1097 176 174-176 419 409-439 0/2
3.31 40:16 1:01 16:15 141 120-154 2291 129 94-178 205 68-429 1/0
3.38 41:19 1:03 16:56 108 101-120 1828 156 122-186 302 56-511 2/0
3.44 41:45 26 6:58 129 119-139 899 181 178-184 486 468-496 1/0
3.50 42:14 29 7:39 143 139-146 1095 177 174-182 445 414-478 0/0
3.56 42:41 27 7:12 148 147-149 1066 176 174-178 423 409-440 1/0
3.63 43:09 28 7:26 150 149-150 1114 176 174-178 413 401-431 0/1
3.69 43:36 27 7:19 149 148-150 1091 176 174-178 408 402-417 0/1
3.75 44:05 29 7:40 149 148-150 1143 175 174-176 413 407-421 1/1
3.81 44:31 26 7:02 148 146-149 1041 175 172-176 419 412-429 0/1
3.88 44:59 27 7:15 149 148-151 1080 175 174-178 416 408-429 0/2
3.94 46:39 1:41 26:50 121 105-151 3247 122 80-182 156 53-473 3/0
4.00 47:07 28 7:25 121 109-130 897 182 180-186 478 442-497 1/0
4.06 47:33 26 7:03 137 130-142 967 179 176-186 467 444-510 0/0
4.13 48:02 29 7:38 146 143-148 1114 176 176-178 434 402-451 1/0
4.19 48:30 28 7:22 149 147-151 1098 176 176-178 400 382-412 1/0
4.25 48:57 28 7:23 152 152-153 1123 176 174-178 400 396-410 0/1
4.31 49:25 27 7:18 152 151-153 1109 176 176-176 403 399-405 0/0
4.38 50:20 55 14:40 144 121-153 2111 130 104-176 209 100-413 0/1
4.44 51:27 1:07 17:55 110 101-121 1971 118 96-188 155 34-570 1/1
4.50 51:52 25 6:43 101 96-107 678 182 178-186 487 466-537 1/0
4.56 52:18 26 6:53 113 107-118 778 178 176-180 460 457-470 0/1
4.62 52:44 26 6:55 121 118-123 838 179 176-184 444 435-456 1/0
4.69 53:10 26 7:01 133 123-150 933 178 176-180 432 422-445 0/1
4.75 54:23 1:13 19:25 135 111-153 2621 121 90-178 192 61-436 2/0
4.81 54:57 34 9:01 110 105-116 992 151 100-184 280 66-445 1/2
4.87 55:20 24 6:16 123 118-127 772 185 182-188 451 440-460 1/1
4.94 55:44 24 6:22 131 127-134 834 181 178-184 476 469-481 0/1
5.00 57:04 1:19 21:10 125 106-140 2645 108 82-180 129 54-473 0/1
5.06 1:00:31 3:28 +2:38 55:23 97 85-106 5373 122 96-176 170 89-418 0/1
5.12 1:01:05 33 8:53 96 86-106 852 175 174-178 355 327-388 0/1
5.19 1:01:36 31 8:19 112 107-115 931 176 174-178 390 385-395 1/0
5.25 1:02:06 30 8:04 117 115-118 944 176 172-180 386 376-397 0/0
5.31 1:02:38 32 8:32 119 118-120 1015 175 172-180 390 386-396 1/1
5.38 1:03:09 31 8:10 121 119-126 989 176 172-180 390 366-404 1/0
5.44 1:03:39 30 8:05 138 135-139 1115 175 172-180 406 374-445 1/0
5.50 1:04:09 30 8:00 137 136-138 1096 175 172-176 388 383-391 0/0
5.56 1:04:39 30 7:58 139 138-139 1107 179 172-186 391 379-405 0/0
5.63 1:05:08 29 7:48 140 138-141 1093 175 174-178 392 385-396 0/0
5.69 1:05:39 30 8:08 141 140-141 1147 175 174-178 397 392-404 0/0
5.75 1:06:09 31 8:16 141 139-142 1165 175 174-176 389 383-396 0/0
5.81 1:06:42 32 8:36 139 138-140 1196 174 172-178 383 380-386 1/0
5.88 1:07:17 35 9:20 138 136-139 1288 172 166-176 375 359-395 4/0
5.89 1:07:38 21 21:18 138 138-139 2939 175 158-202 328 128-457 0/4

Heart

124/154max
  • Show Beats/Mile

Elevation

Asc 34m, Range 15m, Flat prediction 54:17
Elevation Graph
No climbs of at least 10 metres detected.

Power

352W (570 max)
Power Graph
Power Bands

Cadence

162 (202 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 66.4 175 5.5 40:24 9:49
Walk 15.0 102 0.4 12:08 29:16
Still 2.1 - - 1:44 -
Pause 16.5 - - 13:22 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:46 49.72% More
800m 3:34 7:10 55.26% More
1km 4:29 7:13 57.84% More
Mile 8:16 8:16 54.01% More
5k 28:07 9:03 52.79% More
5 miles 56:56 11:23 42.52% More

Predictions

Dist Time Per Mile WAVA
1M 7:43 7:43 57.83
5km 26:52 8:39 55.25
5M 45:20 9:04 53.39
10km 57:34 9:16 52.50
10M 1:37:10 9:43 51.07
Half 2:10:47 9:59 50.07
20M 3:28:18 10:25 49.17
Mara 4:40:20 10:42 48.85
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