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Wed 29th Jan 2025 at 9:58am by Goofee

Run > Intervals
  • cold
  • Time
    52:13
  • Miles
    6.23
  • Min/mi
    8:23
  • Pacing
    85.7%
  • WAVA
    62.85
  • Stride(cm)
    110
  • Cals
    703
  • Watts
    340
  • Cadence
    175
  • BPM
    139
  • %MHR
    84.1
  • B/mi
    1163
  • Asc(m)
    70
  • Surface
    Road

Notes & Comments

2 comments
5 x 1km. Started too fast again, wanted to hit 4:30 throughout but soon realised this was too ambitious at this stage of training so backed off a bit midway through first interval. Good location for this sort of session; flat, uncrowded at this time (of day and year), no fumes.

Not ideal pacing but hopefully will be better next time.

4:39 4:37 4:44 4:41 4:46

1) 1km - 5:25(5:25/km) 127/135bpm [687b/km] 70cal 326/378W
2) 1km - 5:05(5:05/km) 137/143bpm [695b/km] 70cal 342/443W
3) 0.55km - 3:02(5:31/km) 140/145bpm [772b/km] 41cal 337/392W
4) 1km - 4:39(4:39/km) 143/147bpm [664b/km] 67cal 376/394W
5) 0.13km - 1:00(7:30/km) 136/143bpm [1019b/km] 12cal 259/360W
6) 1km - 4:37(4:37/km) 144/149bpm [665b/km] 66cal 362/382W
7) 0.13km - 1:00(7:51/km) 140/148bpm [1099b/km] 12cal 253/391W
8) 1km - 4:44(4:44/km) 147/150bpm [695b/km] 68cal 375/424W
9) 0.12km - 1:00(8:09/km) 140/147bpm [1141b/km] 12cal 256/380W
10) 1km - 4:41(4:41/km) 145/148bpm [679b/km] 67cal 359/375W
11) 0.12km - 1:00(8:19/km) 140/147bpm [1163b/km] 12cal 243/386W
12) 1km - 4:46(4:46/km) 145/148bpm [690b/km] 68cal 368/415W
13) 0.14km - 1:00(7:07/km) 138/145bpm [982b/km] 12cal 286/384W
14) 1km - 5:42(5:42/km) 131/134bpm [747b/km] 69cal 311/341W
15) 0.83km - 4:34(5:32/km) 134/137bpm [741b/km] 57cal 328/439W
5:25 5:05 3:02 4:39 1:00 4:37 1:00 4:44 1:00 4:41 1:00 4:46 1:00 5:42 4:34
Velociraptor
Well done :)
Goofee
Thank you1 :-)
Pin Map
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0mi in 0

Pace

1% 3% 7% 18% 19% 52%

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 10:00 110 103-115 1101 153 88-162 279 40-341 1/1
0.13 1:13 35 9:23 118 115-121 1108 162 160-166 300 292-309 0/1
0.19 1:46 33 8:53 124 121-127 1101 168 166-170 309 305-317 1/1
0.25 2:18 32 8:38 128 127-128 1106 173 172-174 324 315-330 1/1
0.31 2:51 32 8:39 130 127-132 1125 173 172-174 333 328-337 0/1
0.38 3:23 32 8:32 132 131-132 1126 174 172-176 336 334-339 1/1
0.44 3:53 30 7:58 131 130-132 1044 178 176-182 352 338-378 0/0
0.50 4:23 31 8:09 133 132-134 1084 178 176-180 364 351-375 1/1
0.56 4:55 31 8:21 133 132-134 1111 177 174-178 359 341-373 0/1
0.63 5:26 31 8:23 134 132-135 1124 175 174-176 347 340-354 1/1
0.69 5:57 31 8:16 134 134-135 1107 178 176-178 339 336-343 0/0
0.75 6:27 30 8:04 136 135-137 1098 178 176-180 348 343-357 0/1
0.81 7:03 36 9:31 135 134-136 1284 169 154-176 331 318-358 1/1
0.88 7:35 32 8:24 135 134-135 1135 176 174-178 325 320-327 0/0
0.94 8:05 31 8:09 135 135-136 1100 177 176-178 337 327-345 1/0
1.00 8:36 31 8:14 138 136-139 1137 179 178-180 340 337-343 0/1
1.06 9:05 29 7:52 140 139-141 1100 179 178-180 342 336-348 0/1
1.13 9:32 27 7:10 140 139-143 1004 184 178-194 368 345-443 1/1
1.19 10:04 32 8:26 141 140-142 1190 177 172-194 350 313-409 0/1
1.25 10:32 28 7:30 141 140-142 1057 183 174-188 353 336-378 1/0
1.31 11:00 28 7:22 143 142-144 1055 190 188-190 384 377-392 0/0
1.38 11:27 27 7:20 145 144-145 1063 188 186-190 382 379-386 1/0
1.44 11:55 28 7:24 144 143-145 1066 185 182-186 382 379-386 0/1
1.50 12:28 33 8:54 140 138-143 1246 175 150-188 361 277-390 0/0
1.56 13:14 45 12:07 135 132-139 1636 154 148-156 270 231-313 1/0
1.63 13:47 33 8:49 132 129-137 1165 167 148-192 283 217-374 0/1
1.69 14:14 27 7:11 139 137-141 999 190 188-192 371 357-394 0/1
1.75 14:41 27 7:10 143 141-144 1026 190 186-192 383 378-394 1/0
1.81 15:08 27 7:18 145 144-146 1059 190 186-190 387 382-392 0/1
1.88 15:36 28 7:24 145 145-146 1072 188 184-190 389 387-392 0/1
1.94 16:04 28 7:22 145 144-146 1069 187 184-190 388 386-391 1/1
2.00 16:31 28 7:24 146 145-146 1082 184 182-186 387 382-392 1/0
2.06 17:00 29 7:38 146 144-147 1115 183 176-188 387 384-390 1/1
2.13 17:31 31 8:13 143 143-144 1175 178 176-180 369 355-383 1/0
2.19 18:01 30 7:58 142 142-143 1131 178 176-180 358 355-362 1/1
2.25 18:41 41 10:51 139 135-143 1509 152 120-180 297 240-363 1/2
2.31 19:19 38 10:08 133 130-136 1349 159 148-186 255 218-350 0/0
2.38 19:47 28 7:29 138 136-139 1034 185 182-188 331 315-347 0/0
2.44 20:16 28 7:28 140 139-142 1046 187 184-190 352 343-361 1/1
2.50 20:43 28 7:25 143 142-144 1061 186 182-188 366 359-372 1/1
2.56 21:12 29 7:43 144 143-145 1111 185 182-188 367 362-372 1/1
2.63 21:40 28 7:26 146 145-147 1086 185 182-188 370 359-376 1/1
2.69 22:08 28 7:27 146 146-147 1087 185 182-188 373 367-382 1/1
2.75 22:36 28 7:30 146 146-147 1095 186 184-188 375 372-380 0/0
2.81 23:05 28 7:35 148 147-149 1122 187 184-188 370 367-373 0/0
2.88 23:32 27 7:18 148 148-149 1079 186 184-190 369 367-374 0/1
2.94 24:06 34 9:11 147 143-149 1350 173 148-188 339 216-391 0/0
3.00 24:51 45 11:58 138 134-143 1651 155 146-188 244 212-408 1/0
3.06 25:20 29 7:37 141 138-143 1074 189 184-190 397 375-424 0/1
3.13 25:47 28 7:20 144 142-146 1057 190 190-190 379 374-385 0/1
3.19 26:16 28 7:34 147 145-148 1113 187 184-190 378 375-383 0/1
3.25 26:45 29 7:48 149 148-150 1162 185 184-188 372 369-378 1/1
3.31 27:14 29 7:47 148 147-149 1151 185 184-188 371 369-374 0/1
3.38 27:43 29 7:39 148 148-148 1132 185 182-188 368 365-371 0/1
3.44 28:11 28 7:25 149 148-149 1104 186 184-188 376 370-383 0/1
3.50 28:40 30 7:54 148 148-149 1170 185 182-186 372 370-376 0/0
3.56 29:09 29 7:36 148 147-149 1126 185 182-188 371 368-377 1/1
3.63 29:41 33 8:42 147 143-148 1278 177 152-188 351 253-380 1/1
3.69 30:29 48 12:43 139 135-143 1768 149 146-152 240 90-276 0/0
3.75 30:57 28 7:31 139 136-140 1045 183 150-188 329 240-354 0/0
3.81 31:26 29 7:39 141 139-143 1078 185 184-188 347 337-355 1/0
3.88 31:55 29 7:39 144 143-146 1101 185 184-188 356 353-359 1/0
3.94 32:24 29 7:42 146 145-146 1123 184 184-186 363 358-365 0/1
4.00 32:52 28 7:27 147 146-148 1095 185 182-188 366 362-371 0/1
4.06 33:20 29 7:41 147 147-148 1128 185 182-186 368 365-373 0/0
4.13 33:49 28 7:35 148 147-148 1123 184 182-188 366 364-369 0/0
4.19 34:18 29 7:43 147 146-148 1134 185 182-186 365 362-368 0/1
4.25 34:46 28 7:28 146 145-147 1091 185 182-188 364 362-367 0/0
4.31 35:13 28 7:23 146 146-147 1078 185 182-188 368 363-381 0/0
4.38 36:06 52 13:55 140 136-146 1949 149 142-186 238 201-386 1/0
4.44 36:34 29 7:36 137 135-139 1042 178 140-190 356 194-415 0/0
4.50 37:02 28 7:30 142 139-143 1065 187 184-190 389 377-402 0/0
4.56 37:31 28 7:34 144 142-145 1089 186 184-188 376 373-380 1/0
4.62 38:00 30 7:56 147 145-148 1165 185 182-188 372 366-378 1/1
4.69 38:30 30 7:52 147 146-148 1157 185 184-186 363 356-369 0/1
4.75 38:59 30 7:54 146 145-148 1153 185 182-188 355 352-359 1/1
4.81 39:28 29 7:40 145 144-146 1111 182 178-186 358 352-368 1/0
4.87 39:58 29 7:50 146 146-147 1143 185 184-186 359 358-364 1/1
4.94 40:27 29 7:52 146 145-146 1148 184 180-186 360 353-366 1/1
5.00 40:55 28 7:25 146 145-146 1082 184 180-188 367 358-377 0/1
5.06 41:37 42 11:18 140 135-145 1582 159 148-188 300 262-384 0/0
5.12 42:18 41 11:00 132 128-136 1453 154 152-156 262 259-265 0/0
5.19 42:57 38 10:08 128 126-129 1298 157 144-164 268 254-296 1/1
5.25 43:30 33 8:55 129 129-130 1150 164 162-166 316 296-341 1/0
5.31 44:03 33 8:50 130 128-131 1149 164 162-166 325 321-328 0/0
5.38 44:37 34 9:04 131 130-133 1188 164 162-166 321 319-324 1/1
5.44 45:11 34 8:58 131 130-132 1175 164 162-166 320 316-325 0/1
5.50 45:46 35 9:17 131 131-132 1217 162 160-164 318 316-321 1/1
5.56 46:17 31 8:18 132 131-134 1095 165 162-168 324 314-331 0/1
5.63 46:51 34 9:11 132 132-134 1212 163 162-164 323 319-328 0/0
5.69 47:25 34 9:06 131 129-132 1191 162 160-164 320 317-323 0/0
5.75 47:59 34 9:05 131 129-133 1190 162 160-162 316 314-319 0/0
5.81 48:34 35 9:23 131 130-133 1229 162 160-164 313 310-318 0/1
5.88 49:08 33 8:53 132 131-132 1172 163 162-166 313 309-317 0/0
5.94 49:41 34 8:57 133 132-134 1190 165 162-166 316 311-319 1/1
6.00 50:14 33 8:47 134 133-136 1177 165 164-166 324 318-334 1/0
6.06 50:47 33 8:51 135 133-136 1195 162 154-166 338 322-439 3/1
6.13 51:20 33 8:46 135 133-136 1184 164 160-170 352 336-428 1/2
6.19 51:54 33 8:51 137 136-137 1213 162 158-164 343 329-361 1/1
6.23 52:13 19 8:36 136 135-137 1169 161 160-162 332 324-340 1/0

Heart

139/150max
  • Show Beats/Mile

Elevation

Asc 70m, Range 5m, Flat prediction 52:13
Elevation Graph
No climbs of at least 10 metres detected.

Power

340W (443 max)
Power Graph
Power Bands

Cadence

175 (194 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 183 6.2 52:13 8:23
Walk 0.0 158 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:47 7:11 49.71% More
800m 3:39 7:20 58.11% More
1km 4:37 7:26 60.59% More
Mile 7:51 7:51 62.00% More
5k 25:00 8:03 64.03% More
5 miles 40:53 8:11 64.06% More
10k 52:06 8:23 62.87% More

Predictions

Dist Time Per Mile WAVA
1M 7:31 7:31 64.75
5km 24:59 8:02 64.09
5M 41:21 8:16 63.34
10km 52:04 8:23 62.90
10M 1:26:14 8:37 62.50
Half 1:54:48 8:46 62.04
20M 2:59:47 8:59 62.10
Mara 3:59:22 9:08 62.45

Bespoke Fields

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