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Thu 24th Apr 2025 at 11:32am by IdrisTheDragon

Run > Intervals
  • Time
    49:02
  • Miles
    4.28
  • Min/mi
    11:27
  • Pacing
    87.7%
  • WAVA
    45.06
  • Stride(cm)
    84
  • Cals
    465
  • Watts
    238
  • Cadence
    167
  • BPM
    147
  • %MHR
    81.6
  • B/mi
    1684
  • Asc(m)
    29
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

6 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
7:30 7:05 25 2:00 7:01 6:42 1:17 2:00 6:54 6:40 1:26 2
Ness
Well done! 👏
3M
Well done!
Rosehip
well done :)
Fenland Flier
Some nice speedy at the end of the reps
AndyJ57
Nice run!
IdrisTheDragon
Thank you everyone 😊
Pin Map
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0mi in 0

Pace

15% 48% 35% 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 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

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

Distance Time Mins/mi WAVA Fastest
400m 2:24 9:40 39.93% More
800m 4:56 9:55 42.59% More
1km 6:13 10:01 43.91% More
Mile 10:34 10:34 43.93% More
5k 35:14 11:20 45.41% More

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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