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Wed 4th Jun 2025 at 11:41am by olde english

Run > Intervals
  • Time
    47:43
  • Miles
    6.52
  • Min/mi
    7:19
  • Pacing
    81.9%
  • WAVA
    64.32
  • Stride(cm)
    114
  • Cals
    676
  • Watts
    338
  • Cadence
    192
  • BPM
    152
  • %MHR
    86.9
  • B/mi
    1113
  • Asc(m)
    21
  • Surface
    Road

Notes & Comments

3x1m 6x200. Canal hefty headwind.

1) 1mi - 7:54(7:54/mi) 132/145bpm [1043b/mi] 99cal 344/444W
2) 0.05mi - 24(8:35/mi) 142/143bpm [1219b/mi] 5cal 355/392W
3) 1mi - 6:50(6:50/mi) 155/160bpm [1059b/mi] 100cal 381/453W
4) 0.11mi - 1:00(9:10/mi) 152/159bpm [1393b/mi] 14cal 304/416W
5) 1mi - 6:50(6:50/mi) 158/163bpm [1079b/mi] 101cal 373/430W
6) 0.09mi - 1:00(10:35/mi) 155/163bpm [1639b/mi] 13cal 229/401W
7) 1mi - 6:22(6:22/mi) 162/166bpm [1030b/mi] 97cal 363/427W
8) 0.08mi - 1:00(13:10/mi) 152/165bpm [2002b/mi] 13cal 148/372W
9) 0.25mi - 1:52(7:26/mi) 148/154bpm [1100b/mi] 26cal 315/330W
10) 0.12mi - 43(5:57/mi) 157/162bpm [934b/mi] 10cal 363/429W
11) 0.12mi - 1:09(9:34/mi) 154/162bpm [1472b/mi] 15cal 219/368W
12) 0.12mi - 44(6:04/mi) 155/161bpm [939b/mi] 11cal 371/398W
13) 0.12mi - 1:08(9:31/mi) 155/163bpm [1474b/mi] 16cal 203/404W
14) 0.12mi - 45(6:11/mi) 153/158bpm [946b/mi] 11cal 349/381W
15) 0.12mi - 1:08(9:28/mi) 154/161bpm [1459b/mi] 15cal 243/391W
16) 0.12mi - 44(6:06/mi) 154/160bpm [938b/mi] 11cal 368/386W
17) 0.12mi - 1:12(10:02/mi) 153/163bpm [1535b/mi] 16cal 234/402W
18) 0.12mi - 43(6:02/mi) 151/160bpm [910b/mi] 11cal 359/394W
19) 0.12mi - 1:07(9:20/mi) 155/161bpm [1447b/mi] 15cal 252/376W
20) 0.12mi - 48(6:39/mi) 153/158bpm [1017b/mi] 12cal 345/365W
21) 0.12mi - 50(6:59/mi) 160/162bpm [1119b/mi] 13cal 354/364W
22) 0.5mi - 3:31(7:02/mi) 159/162bpm [1118b/mi] 52cal 333/399W
7:54 24 6:50 1:00 6:50 1:00 6:22 1:00 1:52 43 1:09 44 1:08 45 1:08 44 1:12 43 1:07 48 50 3:31

Pace

9% 24% 48% 18% 2%

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 29 29 7:42 85 82-89 655 195 176-216 350 151-436 2/2
0.13 57 28 7:24 100 91-107 741 193 190-198 386 348-411 1/1
0.19 1:27 30 8:07 113 108-118 917 193 192-196 361 336-377 1/1
0.25 1:58 31 8:17 121 119-126 1002 194 188-198 363 330-427 3/1
0.31 2:27 28 7:34 138 128-139 1045 194 188-200 341 305-444 2/4
0.38 2:57 31 8:12 140 139-142 1148 195 192-198 323 301-347 1/1
0.44 3:29 32 8:34 141 140-142 1208 194 192-196 333 313-349 1/1
0.50 4:00 31 8:09 139 138-141 1133 197 194-200 309 304-318 1/1
0.56 4:28 29 7:36 139 138-139 1057 196 192-198 332 302-363 1/2
0.63 4:58 29 7:49 140 139-141 1094 194 190-198 348 338-353 2/1
0.69 5:27 29 7:50 141 140-142 1104 192 190-194 336 327-346 1/0
0.75 5:58 31 8:09 141 139-143 1149 196 190-200 333 328-343 1/1
0.81 6:26 28 7:25 141 139-143 1045 197 192-202 345 333-367 1/1
0.88 6:54 29 7:37 143 142-143 1090 194 190-198 349 332-361 1/1
0.94 7:24 30 7:57 145 143-145 1153 195 190-200 348 343-355 2/1
1.00 7:54 30 7:56 142 141-145 1126 195 192-200 345 336-353 3/3
1.06 8:24 30 8:03 142 141-143 1143 192 182-198 354 340-392 2/1
1.13 8:50 26 6:51 145 142-149 993 201 198-204 367 339-385 3/1
1.19 9:15 26 6:51 150 149-151 1027 201 198-204 391 373-407 2/4
1.25 9:41 26 6:59 153 151-154 1068 199 196-204 397 382-405 2/3
1.31 10:06 24 6:27 156 155-157 1006 197 196-198 402 385-412 2/2
1.38 10:32 26 6:59 157 156-157 1096 197 194-200 409 399-417 2/2
1.44 10:59 27 7:19 156 155-157 1140 197 194-200 381 355-400 2/1
1.50 11:25 26 6:57 156 155-157 1085 198 194-200 370 357-384 2/3
1.56 11:49 24 6:17 154 154-155 969 197 194-198 404 378-450 2/1
1.63 12:17 28 7:23 155 155-156 1145 195 194-200 394 340-437 1/1
1.69 12:42 25 6:43 158 156-159 1062 196 194-200 364 354-388 1/1
1.75 13:08 26 6:57 158 158-159 1098 194 194-196 366 357-373 1/2
1.81 13:33 25 6:48 158 158-159 1074 197 196-200 358 347-370 1/1
1.88 14:00 26 7:03 157 156-158 1108 199 196-200 334 329-343 1/2
1.94 14:25 25 6:40 158 156-158 1055 197 194-202 368 344-382 1/1
2.00 14:49 24 6:26 158 158-159 1016 197 194-200 387 376-447 2/1
2.06 15:16 27 7:11 159 158-160 1141 195 190-200 407 352-453 2/2
2.13 15:51 35 9:23 154 148-158 1445 183 178-188 294 280-348 1/2
2.19 16:20 29 7:44 144 142-147 1114 193 184-200 300 283-339 1/1
2.25 16:46 26 6:51 148 143-151 1015 197 194-200 339 322-351 1/1
2.31 17:12 26 6:54 153 151-155 1055 193 190-196 342 332-362 1/1
2.38 17:37 25 6:42 155 155-156 1038 196 192-198 367 360-373 1/1
2.44 18:02 26 6:48 158 157-159 1075 196 194-200 358 349-369 1/1
2.50 18:28 26 6:59 159 158-160 1110 194 192-198 354 348-361 1/1
2.56 18:55 26 6:59 159 158-160 1110 195 192-198 362 351-368 1/1
2.63 19:21 26 7:03 158 157-160 1114 194 192-196 372 364-378 1/1
2.69 19:45 24 6:19 158 157-159 999 193 192-196 396 371-424 2/1
2.75 20:11 26 6:56 159 158-160 1103 194 190-198 388 381-399 1/1
2.81 20:38 27 7:14 158 158-159 1142 196 192-202 382 361-393 1/1
2.88 21:05 27 7:17 159 157-160 1158 202 200-204 363 351-382 4/3
2.94 21:29 24 6:19 160 160-161 1011 198 194-200 392 354-430 1/2
3.00 21:54 25 6:45 161 160-163 1087 197 196-198 403 389-422 2/2
3.06 22:19 25 6:44 163 162-163 1098 199 194-200 405 398-417 2/3
3.13 22:44 25 6:38 162 161-163 1074 197 194-202 398 386-415 2/3
3.19 23:21 37 9:52 161 159-163 1588 177 110-200 312 106-401 3/1
3.25 24:07 46 +11 12:17 151 139-159 1854 179 100-188 247 81-289 1/1
3.31 24:31 24 6:25 139 136-147 893 183 102-198 351 118-427 1/1
3.38 24:55 23 6:11 152 147-158 939 196 192-198 371 366-377 1/1
3.44 25:18 23 6:09 160 158-162 983 195 180-198 377 366-388 0/0
3.50 25:41 23 6:14 163 161-164 1017 194 192-196 367 361-376 0/1
3.56 26:05 24 6:22 164 163-165 1043 195 192-196 370 366-375 1/1
3.63 26:29 24 6:32 164 164-165 1071 197 194-204 359 345-365 2/2
3.69 26:53 24 6:17 164 164-165 1030 195 190-204 353 342-365 1/1
3.75 27:18 25 6:44 163 161-164 1096 194 182-198 356 318-377 1/1
3.81 27:42 24 6:17 163 161-164 1024 202 198-204 361 353-369 1/0
3.88 28:06 24 6:29 165 165-166 1068 202 198-204 361 358-364 1/1
3.94 28:30 24 6:21 165 164-166 1048 197 194-200 360 355-365 1/1
4.00 28:54 24 6:27 164 164-165 1058 196 194-200 358 353-368 0/0
4.06 29:18 24 6:30 165 164-166 1071 203 200-206 370 364-375 1/1
4.13 29:42 23 6:14 165 165-166 1030 198 194-206 371 360-378 2/1
4.19 30:06 24 6:32 165 164-166 1077 200 194-202 364 350-379 1/0
4.25 30:30 24 6:24 164 164-165 1050 203 202-208 365 350-374 0/2
4.31 31:24 54 14:20 153 136-165 2193 129 102-204 147 84-372 1/1
4.38 31:51 27 7:18 139 136-143 1014 186 182-190 316 304-330 1/1
4.44 32:20 28 7:33 146 143-148 1103 187 184-190 319 311-326 1/1
4.50 32:47 27 7:19 150 148-151 1096 193 190-198 317 312-322 1/1
4.56 33:16 29 7:37 153 151-154 1166 192 186-198 310 305-313 1/1
4.62 33:40 25 6:37 154 152-155 1018 203 196-216 325 308-357 1/1
4.69 34:01 21 5:35 159 156-162 888 213 208-216 389 342-429 0/1
4.75 34:43 41 11:02 159 152-162 1754 160 110-212 182 78-375 0/1
4.81 35:12 29 7:44 148 147-152 1144 185 182-188 285 263-330 2/2
4.87 35:36 24 6:27 151 148-155 974 204 188-212 365 323-398 1/1
4.94 35:57 21 5:44 159 156-161 911 210 198-212 373 363-393 1/0
5.00 36:39 42 11:09 159 151-163 1773 157 106-198 181 47-404 0/1
5.06 37:08 29 7:42 148 147-150 1138 188 182-192 304 279-328 1/1
5.12 37:33 24 6:31 150 148-153 979 202 196-204 338 325-350 1/1
5.19 37:56 23 6:11 157 154-160 972 214 186-218 370 344-391 1/1
5.25 38:38 42 11:12 157 149-161 1758 150 86-190 196 74-315 1/1
5.31 39:04 27 7:04 146 145-148 1032 192 188-200 320 281-386 1/0
5.38 39:27 23 6:11 152 148-156 940 206 198-214 366 352-384 1/1
5.44 39:54 26 6:59 160 156-163 1118 202 166-214 359 210-402 1/1
5.50 40:38 44 11:46 154 147-163 1812 156 110-192 199 81-363 3/1
5.56 41:05 27 7:14 145 143-147 1048 192 182-200 305 277-334 1/3
5.63 41:27 22 5:54 151 146-157 890 207 200-212 363 337-394 1/1
5.69 42:05 38 10:01 159 157-161 1592 172 110-216 254 98-392 1/0
5.75 42:34 29 7:46 154 150-158 1196 188 184-190 293 177-328 0/0
5.81 43:01 27 7:15 151 150-153 1095 195 188-202 340 327-373 1/0
5.88 43:25 24 6:23 152 150-155 972 207 202-212 346 333-364 0/1
5.94 43:50 25 6:42 158 155-162 1057 202 194-210 359 352-365 1/1
6.00 44:16 26 7:02 161 161-162 1131 196 192-200 352 349-357 1/1
6.06 44:43 27 7:13 159 157-161 1147 195 194-198 345 335-354 1/0
6.13 45:08 25 6:37 157 156-159 1039 197 194-200 342 334-349 1/1
6.19 45:35 26 7:02 158 157-159 1111 196 190-200 332 314-342 0/2
6.25 46:00 25 6:46 158 157-158 1069 197 194-202 327 292-361 1/0
6.31 46:27 27 7:06 160 158-161 1136 195 188-200 362 327-399 3/3
6.38 46:54 27 7:13 161 159-162 1163 195 192-198 318 312-327 1/0
6.44 47:20 27 7:10 159 158-160 1139 193 190-196 325 320-331 0/1
6.50 47:47 27 7:07 158 158-159 1126 194 192-200 326 310-351 1/1
6.52 47:55 8 8:07 158 158-158 1282 191 190-192 308 307-309 0/0

Heart

152/166max
  • Show Beats/Mile

Elevation

Asc 21m, Range 6m, Flat prediction 47:43
Elevation Graph
No climbs of at least 10 metres detected.

Power

338W (453 max)
Power Graph
Power Bands

Cadence

192 (218 max) Stride Length: 114cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.2 195 6.4 45:38 7:07
Walk 4.8 110 0.1 2:17 22:18

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:09 53.25% More
800m 3:08 6:19 60.63% More
1km 3:56 6:19 63.75% More
Mile 6:23 6:23 67.51% More
5k 21:33 6:56 66.71% More
5 miles 36:18 7:16 64.50% More
10k 45:32 7:20 64.16% More

Predictions

Dist Time Per Mile WAVA
1M 6:21 6:21 67.78
5km 21:30 6:55 66.87
5M 35:52 7:10 65.28
10km 45:19 7:18 64.47
10M 1:15:35 7:34 63.42
Half 1:41:03 7:43 62.57
20M 2:39:16 7:58 62.04
Mara 3:32:55 8:08 62.00

Bespoke Fields

Amend your bespoke fields
Watch hill 75
Watch endurance 7963
watch 5k 17:34
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