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Thu 15th May 2025 at 8:45am by IdrisTheDragon

Run > Intervals
  • Time
    1:16:22
  • Miles
    6.22
  • Min/mi
    12:17
  • Pacing
    87.3%
  • WAVA
    42.31
  • Stride(cm)
    78
  • Cals
    678
  • Watts
    223
  • Cadence
    168
  • BPM
    148
  • %MHR
    82.5
  • B/mi
    1823
  • Asc(m)
    46
  • Surface
    Road

Notes & Comments

4 comments
Long intervals today

20 min run, 2 min walk x 3
10 min run

And then a tiny bit extra to get to 10km 😃 (I was at 9.97km so had to really 😃)

1) 1km - 8:10(8:10/km) 136/149bpm [1112b/km] 68cal 204/285W
2) 1km - 7:34(7:34/km) 148/152bpm [1121b/km] 67cal 215/240W
3) 0.57km - 4:15(7:24/km) 152/155bpm [1124b/km] 40cal 233/319W
4) 0.17km - 2:00(11:40/km) 135/156bpm [1575b/km] 12cal 56/247W
5) 1km - 7:25(7:25/km) 148/154bpm [1098b/km] 65cal 229/303W
6) 1km - 7:13(7:13/km) 154/158bpm [1112b/km] 70cal 239/317W
7) 0.75km - 5:21(7:09/km) 156/159bpm [1117b/km] 52cal 222/262W
8) 0.18km - 2:00(11:11/km) 137/159bpm [1533b/km] 13cal 24/230W
9) 1km - 7:17(7:17/km) 150/159bpm [1092b/km] 66cal 213/253W
10) 1km - 7:17(7:17/km) 153/158bpm [1114b/km] 70cal 231/288W
11) 0.76km - 5:26(7:12/km) 155/159bpm [1117b/km] 52cal 241/297W
12) 0.17km - 2:00(11:58/km) 136/159bpm [1628b/km] 12cal 37/254W
13) 1km - 7:20(7:20/km) 148/155bpm [1085b/km] 63cal 210/245W
14) 0.37km - 2:40(7:11/km) 155/159bpm [1114b/km] 25cal 221/249W
15) 0.05km - 22(7:17/km) 151/155bpm [1100b/km] 3cal 168/279W
8:10 7:34 4:15 2:00 7:25 7:13 5:21 2:00 7:17 7:17 5:26 2:00 7:20 2:40 22
geordiegirl
ohh longer run today well done Idris
AndyJ57
Well done on carrying on to 10K 👏
Jaks
Well done 👏
Fenland Flier
A nice 10k and all your reps were progressive too.
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

38% 62%

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 1:07 1:07 17:50 116 96-126 2069 176 84-186 216 108-285 1/2
0.13 1:57 50 13:25 132 122-136 1771 175 172-178 184 156-201 1/2
0.19 2:45 47 12:38 135 134-137 1706 176 174-178 214 200-231 1/1
0.25 3:31 47 12:25 138 136-139 1714 175 172-178 210 203-219 1/2
0.31 4:18 47 12:31 140 138-141 1751 173 170-176 222 209-233 1/0
0.38 5:07 48 12:56 138 137-139 1784 173 172-174 218 210-237 1/0
0.44 5:53 47 12:31 139 138-140 1739 173 172-174 217 210-222 1/1
0.50 6:40 46 12:18 141 139-142 1735 174 172-176 227 219-236 1/1
0.56 7:26 46 12:15 145 143-147 1777 172 168-176 238 219-269 2/0
0.63 8:13 47 12:32 147 144-149 1843 171 170-174 240 213-278 1/1
0.69 8:58 46 12:08 147 145-150 1784 171 170-172 218 211-229 2/1
0.75 9:45 47 12:29 146 145-146 1822 171 170-174 213 207-220 1/1
0.81 10:31 46 12:16 146 145-148 1791 170 168-174 218 214-223 1/1
0.88 11:21 50 13:16 145 144-147 1923 172 168-176 216 208-240 1/1
0.94 12:07 46 12:16 147 144-148 1804 172 170-174 226 218-234 1/1
1.00 12:54 47 12:31 147 146-149 1841 172 166-176 210 201-223 1/0
1.06 13:38 45 11:56 149 148-149 1777 173 172-176 220 210-235 1/1
1.13 14:22 43 11:34 149 148-150 1723 172 170-174 220 212-224 0/1
1.19 15:06 44 11:46 150 147-151 1765 170 166-172 221 214-227 0/1
1.25 15:49 43 11:35 151 148-152 1750 171 168-172 224 220-234 0/1
1.31 16:34 44 11:51 151 150-152 1789 171 170-174 225 220-228 0/1
1.38 17:16 43 11:24 152 152-154 1732 171 168-174 238 227-246 0/1
1.44 18:03 47 12:29 151 150-152 1885 170 168-172 237 229-244 1/1
1.50 18:49 46 12:20 150 149-152 1850 174 170-176 266 170-319 2/1
1.56 19:34 45 11:57 154 153-154 1840 174 172-176 242 216-253 1/1
1.63 20:25 51 13:31 153 147-156 2067 173 172-174 241 230-248 1/1
1.69 21:36 1:11 18:54 132 125-147 2494 129 124-132 122 111-133 1/1
1.75 22:31 56 14:49 126 121-133 1867 154 94-176 216 102-303 2/1
1.81 23:12 41 10:54 141 133-145 1538 170 168-174 229 203-274 3/2
1.88 23:57 45 12:03 149 145-151 1794 168 166-172 237 230-246 1/1
1.94 24:41 43 11:30 149 148-150 1714 168 166-170 233 225-254 1/1
2.00 25:23 43 11:24 148 147-150 1687 168 166-170 234 226-252 1/2
2.06 26:07 44 11:42 150 148-153 1755 168 166-170 233 228-242 1/2
2.13 26:55 48 12:43 153 150-154 1946 169 166-170 231 210-251 1/1
2.19 27:41 46 12:13 149 149-150 1820 170 166-172 236 213-252 1/2
2.25 28:31 50 13:18 150 149-151 1995 170 168-174 208 196-231 1/1
2.31 29:14 43 11:31 152 150-154 1751 171 170-174 232 218-253 1/1
2.38 29:56 42 11:10 155 153-156 1732 171 170-172 266 231-306 1/1
2.44 30:41 45 12:07 154 151-157 1865 170 170-172 247 229-266 2/0
2.50 31:23 42 11:05 151 150-152 1674 170 166-172 269 237-317 1/1
2.56 32:09 47 12:24 152 151-154 1885 170 168-172 240 220-308 3/1
2.63 32:52 43 11:21 157 154-158 1782 169 166-172 240 218-292 3/2
2.69 33:35 43 11:34 157 156-157 1815 168 166-170 236 223-255 2/1
2.75 34:18 43 11:30 155 155-157 1783 169 166-170 242 229-265 2/0
2.81 35:03 45 11:59 154 153-156 1845 168 166-170 231 224-255 2/1
2.88 35:47 44 11:44 155 154-156 1818 171 166-172 207 179-263 2/1
2.94 36:30 43 11:33 154 153-156 1778 169 166-172 214 202-230 0/3
3.00 37:15 44 11:50 155 154-157 1834 168 166-172 239 218-262 1/0
3.06 37:57 42 11:10 157 156-157 1754 169 168-170 228 217-238 2/0
3.13 38:43 46 12:23 158 156-159 1957 168 166-170 218 210-225 1/1
3.19 39:28 45 11:57 156 154-158 1863 170 168-174 208 194-222 1/1
3.25 40:10 42 11:09 156 155-157 1738 170 168-172 205 199-210 0/2
3.31 40:53 43 11:26 156 155-157 1785 168 166-170 218 210-224 0/1
3.38 41:34 41 11:02 155 154-156 1710 170 170-172 235 220-242 1/0
3.44 42:24 50 13:15 156 152-159 2068 163 128-172 206 100-230 1/1
3.50 43:29 1:05 17:28 136 124-151 2375 124 124-124 124 123-124 1/1
3.56 44:26 57 15:08 126 121-136 1906 158 124-176 178 101-219 3/1
3.63 45:07 41 11:01 141 135-147 1552 169 166-172 214 194-226 0/3
3.69 45:50 43 11:24 150 148-151 1711 169 166-170 208 201-216 0/2
3.75 46:34 44 11:51 149 147-151 1765 168 166-170 212 194-221 0/3
3.81 47:17 43 11:23 148 146-150 1686 168 166-170 216 186-239 1/2
3.88 48:01 44 11:42 151 150-152 1766 166 164-168 223 208-238 1/1
3.94 48:47 46 12:10 152 150-153 1849 165 164-166 219 208-232 1/2
4.00 49:32 45 12:03 154 153-155 1855 166 164-170 216 200-234 1/0
4.06 50:17 45 11:59 154 152-157 1845 166 164-170 233 206-253 1/1
4.13 51:01 44 11:42 158 157-159 1850 165 162-166 204 193-222 1/1
4.19 51:45 45 11:56 154 153-157 1837 166 164-166 233 214-245 1/1
4.25 52:24 39 10:26 153 153-154 1596 169 164-184 244 228-288 2/0
4.31 53:11 47 12:24 156 154-158 1935 165 162-172 228 211-283 3/1
4.38 53:55 44 11:44 156 154-158 1832 167 164-174 222 179-250 0/0
4.44 54:40 45 11:57 156 155-157 1864 166 164-168 255 241-272 2/0
4.50 55:23 44 11:37 157 156-157 1823 165 164-166 244 222-266 2/0
4.56 56:08 44 11:50 154 153-157 1821 165 162-166 222 215-227 1/1
4.62 56:51 43 11:27 150 148-153 1717 164 162-166 209 204-214 0/2
4.69 57:35 44 11:45 147 146-149 1728 165 162-168 213 203-219 0/2
4.75 58:20 46 12:10 148 146-153 1801 168 164-172 233 201-260 2/0
4.81 59:03 43 11:27 155 153-157 1776 166 164-168 236 217-258 1/0
4.87 59:47 44 11:36 154 153-156 1787 166 162-168 224 219-230 0/1
4.94 1:00:29 43 11:22 151 150-154 1716 165 162-168 222 219-225 0/1
5.00 1:01:14 45 11:59 154 152-154 1846 166 162-168 242 223-284 2/1
5.06 1:01:58 44 11:38 155 153-156 1804 165 162-168 225 219-245 1/1
5.12 1:02:42 44 11:42 154 153-155 1803 166 164-168 274 249-297 2/0
5.19 1:03:26 44 11:45 156 155-157 1834 166 164-168 242 232-267 2/1
5.25 1:04:15 49 13:03 157 154-159 2048 166 164-166 270 250-292 1/0
5.31 1:05:24 1:09 18:21 138 126-154 2531 127 120-130 103 41-160 2/0
5.38 1:06:22 58 15:32 124 116-133 1926 151 122-176 146 97-197 0/3
5.44 1:07:07 45 11:58 141 133-147 1688 167 166-170 198 188-206 1/2
5.50 1:07:51 44 11:46 149 146-151 1753 166 164-168 209 201-221 0/1
5.56 1:08:35 44 11:46 150 149-152 1766 165 164-166 219 215-227 1/1
5.63 1:09:19 44 11:47 150 146-153 1768 166 164-168 211 202-218 0/1
5.69 1:10:03 44 11:44 148 146-150 1737 165 164-166 230 214-245 1/0
5.75 1:10:47 44 11:42 152 149-154 1778 166 164-168 212 208-217 0/1
5.81 1:11:32 45 12:01 149 147-150 1791 165 164-166 210 204-216 0/1
5.88 1:12:18 46 12:18 150 149-151 1846 164 162-166 210 201-218 1/1
5.94 1:13:01 43 11:27 152 149-155 1740 165 164-168 206 201-215 1/1
6.00 1:13:46 44 11:51 154 152-155 1826 165 162-166 215 212-218 1/1
6.06 1:14:30 44 11:52 153 152-156 1815 165 164-166 229 215-249 2/1
6.13 1:15:12 42 11:14 158 156-159 1775 166 164-168 218 215-221 0/1
6.19 1:15:55 42 11:17 156 155-157 1761 166 164-168 218 214-221 0/1
6.22 1:16:28 33 +7 15:05 152 149-155 2292 171 164-176 241 214-279 1/1

Heart

148/159max
  • Show Beats/Mile

Elevation

Asc 46m, Range 14m, Flat prediction 1:16:22
Elevation Graph
No climbs of at least 10 metres detected.

Power

223W (319 max)
Power Graph
Power Bands

Cadence

168 (186 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.0 168 6.1 1:14:10 12:07
Walk 2.3 125 0.1 1:44 18:07
Still 0.6 - - 27 -
Pause 0.2 - - 7 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:46 11:07 34.74% More
800m 5:43 11:29 36.76% More
1km 7:10 11:32 38.13% More
Mile 11:35 11:35 40.06% More
5k 37:00 11:55 43.23% More
5 miles 1:00:38 12:08 42.72% More
10k 1:16:20 12:17 42.25% More

Predictions

Dist Time Per Mile WAVA
1M 10:31 10:31 44.15
5km 35:58 11:35 44.48
5M 1:00:16 12:03 42.98
10km 1:16:17 12:17 42.27
10M 2:07:48 12:47 41.59
Half 2:51:16 13:04 41.07
20M 4:31:00 13:33 40.16
Mara 6:03:11 13:52 39.36
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