Thu 24th Apr 2025 at 11:32am by IdrisTheDragon
Run > Intervals
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Time
49:02
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Miles 4.28
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Min/mi 11:27
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Pacing
87.7%
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WAVA
45.06
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Stride(cm)
84
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Cals
465
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Watts
238
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Cadence
167
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BPM
147
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%MHR
81.6
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B/mi 1684
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Asc(m)
29
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Hillscore
1
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Surface
Road
Notes & Comments

3 x 15 min intervals with 2 minute walking recoveries. Pleased to be able to push harder with each interval
1) 1km - 7:30(7:30/km) 133/148bpm [998b/km] 66cal 234/299W
2) 1km - 7:05(7:05/km) 147/154bpm [1041b/km] 68cal 239/282W
3) 0.06km - 25(6:28/km) 151/152bpm [976b/km] 4cal 248/257W
4) 0.19km - 2:00(10:39/km) 128/152bpm [1362b/km] 13cal 30/253W
5) 1km - 7:01(7:01/km) 144/154bpm [1010b/km] 66cal 226/297W
6) 1km - 6:42(6:42/km) 154/158bpm [1032b/km] 68cal 236/296W
7) 0.2km - 1:17(6:21/km) 159/161bpm [1010b/km] 13cal 251/265W
8) 0.18km - 2:00(11:20/km) 135/162bpm [1530b/km] 13cal 27/263W
9) 1km - 6:54(6:54/km) 152/159bpm [1050b/km] 68cal 234/290W
10) 1km - 6:40(6:40/km) 158/164bpm [1052b/km] 70cal 240/282W
11) 0.25km - 1:26(5:49/km) 164/166bpm [954b/km] 16cal 264/298W
12) 0km - 2(7:51/km) 165/165bpm [1295b/km] 304/305W
1) 1km - 7:30(7:30/km) 133/148bpm [998b/km] 66cal 234/299W
2) 1km - 7:05(7:05/km) 147/154bpm [1041b/km] 68cal 239/282W
3) 0.06km - 25(6:28/km) 151/152bpm [976b/km] 4cal 248/257W
4) 0.19km - 2:00(10:39/km) 128/152bpm [1362b/km] 13cal 30/253W
5) 1km - 7:01(7:01/km) 144/154bpm [1010b/km] 66cal 226/297W
6) 1km - 6:42(6:42/km) 154/158bpm [1032b/km] 68cal 236/296W
7) 0.2km - 1:17(6:21/km) 159/161bpm [1010b/km] 13cal 251/265W
8) 0.18km - 2:00(11:20/km) 135/162bpm [1530b/km] 13cal 27/263W
9) 1km - 6:54(6:54/km) 152/159bpm [1050b/km] 68cal 234/290W
10) 1km - 6:40(6:40/km) 158/164bpm [1052b/km] 70cal 240/282W
11) 0.25km - 1:26(5:49/km) 164/166bpm [954b/km] 16cal 264/298W
12) 0km - 2(7:51/km) 165/165bpm [1295b/km] 304/305W
7:30 7:05 25 2:00 7:01 6:42 1:17 2:00 6:54 6:40 1:26 2
Pin Map |
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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 | 45 | 45 | 11:54 | 96 76-114 | 1142 | 169 160-176 | 254 195-299 | 2/0 |
0.13 | 1:31 | 46 | 12:16 | 127 115-137 | 1558 | 166 160-170 | 254 240-280 | 2/0 |
0.19 | 2:20 | 49 | 13:05 | 140 138-141 | 1832 | 165 162-172 | 231 213-256 | 1/0 |
0.25 | 3:06 | 47 | 12:29 | 139 137-143 | 1734 | 166 162-170 | 250 219-263 | 3/0 |
0.31 | 3:51 | 45 | 11:59 | 144 143-147 | 1726 | 168 166-170 | 277 248-290 | 4/0 |
0.38 | 4:35 | 44 | 11:44 | 145 139-148 | 1702 | 169 166-172 | 218 204-248 | 1/1 |
0.44 | 5:19 | 44 | 11:41 | 134 129-138 | 1566 | 168 166-170 | 209 206-213 | 0/3 |
0.50 | 6:02 | 43 | 11:28 | 130 129-133 | 1490 | 167 166-170 | 223 212-230 | 0/3 |
0.56 | 6:47 | 45 | 12:02 | 136 132-138 | 1637 | 166 164-168 | 234 228-239 | 0/1 |
0.63 | 7:32 | 45 | 11:55 | 139 137-140 | 1656 | 165 164-168 | 218 213-234 | 1/1 |
0.69 | 8:17 | 45 | 11:59 | 141 140-143 | 1689 | 166 164-168 | 218 215-221 | 0/1 |
0.75 | 9:00 | 43 | 11:31 | 141 140-143 | 1623 | 166 164-168 | 224 218-237 | 0/1 |
0.81 | 9:43 | 43 | 11:26 | 144 141-146 | 1647 | 166 164-168 | 240 228-254 | 1/0 |
0.88 | 10:26 | 43 | 11:30 | 144 143-146 | 1657 | 167 164-168 | 245 228-269 | 1/1 |
0.94 | 11:09 | 43 | 11:24 | 148 146-148 | 1686 | 167 166-168 | 247 237-270 | 1/0 |
1.00 | 11:52 | 44 | 11:37 | 148 147-149 | 1720 | 168 166-174 | 256 240-282 | 2/0 |
1.06 | 12:36 | 43 | 11:35 | 152 150-154 | 1760 | 168 166-168 | 249 243-256 | 1/0 |
1.13 | 13:18 | 42 | 11:17 | 151 147-153 | 1705 | 168 166-170 | 234 227-249 | 1/0 |
1.19 | 13:59 | 41 | 10:54 | 149 147-150 | 1624 | 168 166-170 | 237 229-243 | 1/0 |
1.25 | 14:40 | 41 | 10:50 | 150 149-150 | 1624 | 169 166-174 | 239 232-248 | 0/1 |
1.31 | 15:32 | 52 | 13:55 | 149 140-152 | 2073 | 163 118-174 | 228 122-257 | 1/1 |
1.38 | 16:35 | 1:03 | 16:45 | 123 114-139 | 2060 | - | - | 1/0 |
1.44 | 17:25 | 50 | 13:22 | 116 112-127 | 1551 | 162 128-174 | 195 133-232 | 0/0 |
1.50 | 18:07 | 42 | 11:14 | 135 128-141 | 1515 | 168 164-172 | 229 216-237 | 0/1 |
1.56 | 18:50 | 43 | 11:27 | 144 141-146 | 1648 | 165 164-168 | 225 214-231 | 1/1 |
1.63 | 19:33 | 43 | 11:23 | 144 143-146 | 1638 | 165 164-166 | 228 224-232 | 0/1 |
1.69 | 20:16 | 43 | 11:31 | 144 143-145 | 1657 | 165 164-168 | 234 229-237 | 0/1 |
1.75 | 21:00 | 44 | 11:47 | 143 143-145 | 1685 | 167 164-170 | 223 215-229 | 1/1 |
1.81 | 21:41 | 41 | 11:02 | 147 144-148 | 1621 | 167 164-170 | 231 218-241 | 0/1 |
1.88 | 22:23 | 42 | 11:10 | 147 146-148 | 1642 | 167 166-170 | 222 216-229 | 1/0 |
1.94 | 23:05 | 42 | 11:18 | 150 148-152 | 1695 | 166 164-168 | 231 227-239 | 0/1 |
2.00 | 23:50 | 44 | 11:52 | 153 152-154 | 1815 | 167 164-168 | 244 213-272 | 0/0 |
2.06 | 24:31 | 41 | 10:56 | 154 152-156 | 1683 | 167 162-170 | 259 228-297 | 1/0 |
2.13 | 25:13 | 42 | 11:10 | 156 154-157 | 1741 | 168 166-170 | 226 220-235 | 2/0 |
2.19 | 25:52 | 39 | 10:22 | 154 153-154 | 1597 | 169 166-170 | 230 223-238 | 1/0 |
2.25 | 26:31 | 39 | 10:28 | 154 153-155 | 1612 | 168 166-170 | 238 231-243 | 0/1 |
2.31 | 27:10 | 40 | 10:33 | 153 151-155 | 1613 | 168 166-170 | 243 234-250 | 0/1 |
2.38 | 27:53 | 42 | 11:18 | 153 152-154 | 1728 | 170 168-182 | 248 232-257 | 0/1 |
2.44 | 28:34 | 42 | 11:06 | 151 150-152 | 1676 | 169 166-176 | 226 220-232 | 1/0 |
2.50 | 29:14 | 39 | 10:27 | 152 151-154 | 1588 | 169 168-170 | 238 226-255 | 0/1 |
2.56 | 29:53 | 39 | 10:32 | 154 153-155 | 1621 | 168 166-170 | 245 241-248 | 1/2 |
2.63 | 30:32 | 39 | 10:21 | 155 154-156 | 1605 | 168 166-172 | 239 232-244 | 0/1 |
2.69 | 31:11 | 39 | 10:24 | 158 156-159 | 1642 | 168 166-170 | 245 242-250 | 0/1 |
2.75 | 31:49 | 38 | 10:05 | 159 158-160 | 1602 | 170 168-172 | 251 244-260 | 0/0 |
2.81 | 32:49 | 1:00 | 16:00 | 152 133-162 | 2431 | 143 120-172 | 175 37-265 | 1/1 |
2.88 | 33:56 | 1:08 | 18:02 | 125 120-132 | 2254 | 125 124-126 | 110 102-120 | 0/1 |
2.94 | 34:39 | 42 | 11:15 | 128 120-137 | 1441 | 171 168-174 | 209 179-236 | 0/1 |
3.00 | 35:20 | 41 | 11:03 | 145 138-153 | 1601 | 168 166-170 | 239 209-287 | 1/1 |
3.06 | 36:02 | 42 | 11:12 | 156 153-157 | 1748 | 168 166-172 | 253 225-290 | 1/1 |
3.13 | 36:43 | 41 | 10:52 | 153 152-155 | 1662 | 167 166-170 | 225 221-232 | 2/0 |
3.19 | 37:29 | 46 | 12:18 | 153 152-155 | 1882 | 167 166-170 | 232 182-258 | 0/2 |
3.25 | 38:10 | 41 | 11:02 | 155 154-156 | 1710 | 168 166-168 | 246 218-264 | 1/1 |
3.31 | 38:53 | 42 | 11:18 | 156 156-157 | 1762 | 167 162-172 | 238 222-254 | 2/0 |
3.38 | 39:34 | 41 | 10:59 | 157 156-159 | 1723 | 167 166-168 | 242 230-250 | 0/0 |
3.44 | 40:13 | 39 | 10:26 | 157 156-158 | 1638 | 167 166-168 | 246 241-251 | 1/0 |
3.50 | 40:55 | 42 | 11:10 | 155 155-157 | 1730 | 167 166-168 | 248 238-256 | 1/0 |
3.56 | 41:48 | 53 | 14:10 | 154 148-157 | 2181 | 168 164-178 | 245 93-259 | 1/0 |
3.63 | 42:29 | 41 | 10:55 | 150 147-155 | 1639 | 170 168-174 | 244 218-264 | 1/1 |
3.69 | 43:08 | 39 | 10:30 | 159 156-161 | 1668 | 169 166-170 | 263 250-282 | 2/1 |
3.75 | 43:47 | 39 | 10:20 | 160 159-161 | 1653 | 168 166-170 | 248 245-256 | 1/0 |
3.81 | 44:25 | 39 | 10:18 | 158 156-160 | 1628 | 168 166-170 | 237 227-245 | 1/0 |
3.88 | 45:03 | 37 | 9:52 | 157 156-157 | 1550 | 169 168-170 | 248 236-256 | 0/2 |
3.94 | 45:42 | 39 | 10:27 | 157 155-159 | 1640 | 170 166-174 | 252 246-258 | 0/1 |
4.00 | 46:21 | 39 | 10:26 | 161 159-162 | 1680 | 172 170-174 | 253 246-260 | 0/1 |
4.06 | 46:59 | 38 | 10:13 | 161 161-162 | 1645 | 170 168-174 | 256 245-264 | 1/1 |
4.13 | 47:36 | 37 | 9:49 | 163 161-164 | 1601 | 171 170-172 | 245 238-256 | 0/1 |
4.19 | 48:12 | 36 | 9:30 | 163 162-164 | 1550 | 171 170-174 | 255 243-266 | 0/1 |
4.25 | 48:47 | 36 | 9:32 | 165 164-165 | 1574 | 174 172-176 | 266 256-279 | 1/0 |
4.28 | 49:02 | 15 | 9:30 | 165 165-166 | 1567 | 176 172-176 | 294 282-305 | 0/0 |
Heart
147/166max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 29m,
Range 14m, Flat prediction 48:46
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
14 2.8% | 12:16 |
See your biggest climbs |
Power
238W (305 max)
Power Graph
Power Bands
Cadence
167 (182 max)
Stride Length: 84cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.3 | 167 | 4.2 | 48:13 | 11:22 |
Walk | 1.3 | 126 | 0 | 38 | 18:14 |
Still | 0.4 | - | - | 11 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:08 | 10:08 | 45.82 |
5km | 34:39 | 11:09 | 46.17 |
5M | 58:02 | 11:36 | 44.63 |
10km | 1:13:28 | 11:49 | 43.89 |
10M | 2:03:04 | 12:18 | 43.19 |
Half | 2:44:56 | 12:35 | 42.64 |
20M | 4:20:58 | 13:03 | 41.70 |
Mara | 5:49:46 | 13:21 | 40.87 |
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Well done! 👏
Well done!
well done
Some nice speedy at the end of the reps
Nice run!
Thank you everyone 😊