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Thu 2nd May 2024 at 7:34pm by TBR (TheBeardRunner)

Run > Intervals
  • Good
  • warm
  • Time
    1:13:15
  • Miles
    7.01
  • Min/mi
    10:27
  • Pacing
    68%
  • WAVA
    49.44
  • Stride(cm)
    92
  • Cals
    658
  • Cadence
    168
  • BPM
    159
  • %MHR
    83.1
  • B/mi
    1667
  • Asc(m)
    129
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

1 mile WU, 10x400m, 400m walk /jog recs, 1 mile WD. Beautiful evening.

) 1mi - 10:02(10:02/mi) 143/153bpm [1434b/mi] 86cal 5.98/6.55mph
2) 0.04mi - 23(10:38/mi) 150/152bpm [1596b/mi] 3cal 5.64/5.78mph
3) 0.25mi - 1:55(7:39/mi) 165/173bpm [1263b/mi] 19cal 7.84/8.16mph
4) 0.25mi - 3:35(14:21/mi) 155/179bpm [2224b/mi] 33cal 4.18/7.72mph
5) 0.25mi - 1:50(7:19/mi) 168/180bpm [1229b/mi] 18cal 8.2/8.04mph
6) 0.25mi - 3:17(13:06/mi) 157/175bpm [2057b/mi] 30cal 4.58/7.68mph
7) 0.25mi - 1:53(7:34/mi) 168/179bpm [1270b/mi] 19cal 7.93/8.37mph
8) 0.25mi - 3:33(14:11/mi) 158/170bpm [2240b/mi] 33cal 4.23/7.81mph
9) 0.25mi - 1:49(7:14/mi) 172/182bpm [1245b/mi] 18cal 8.29/8.37mph
10) 0.25mi - 3:19(13:15/mi) 160/174bpm [2120b/mi] 32cal 4.53/8.39mph
11) 0.25mi - 1:48(7:12/mi) 173/183bpm [1245b/mi] 18cal 8.34/8.33mph
12) 0.25mi - 3:30(14:01/mi) 160/178bpm [2243b/mi] 32cal 4.28/7.89mph
13) 0.25mi - 1:49(7:18/mi) 171/184bpm [1248b/mi] 18cal 8.22/8.31mph
14) 0.25mi - 3:23(13:32/mi) 161/180bpm [2178b/mi] 32cal 4.44/8.08mph
15) 0.25mi - 1:45(7:00/mi) 172/179bpm [1205b/mi] 18cal 8.56/8.81mph
16) 0.25mi - 3:25(13:41/mi) 158/169bpm [2163b/mi] 31cal 4.38/8.14mph
17) 0.25mi - 1:48(7:11/mi) 173/184bpm [1243b/mi] 18cal 8.35/8.58mph
18) 0.25mi - 3:19(13:18/mi) 160/184bpm [2127b/mi] 30cal 4.51/7.97mph
19) 0.25mi - 1:47(7:08/mi) 171/182bpm [1220b/mi] 18cal 8.41/9.02mph
20) 0.25mi - 3:18(13:14/mi) 160/177bpm [2117b/mi] 29cal 4.53/8.16mph
21) 0.25mi - 1:44(6:57/mi) 172/186bpm [1196b/mi] 17cal 8.63/8.81mph
22) 0.25mi - 3:42(14:49/mi) 152/176bpm [2251b/mi] 21cal 4.05/8.52mph
23) 0.97mi - 10:20(10:38/mi) 158/169bpm [1680b/mi] 85cal 5.64/6.12mph
10:02 23 1:55 3:35 1:50 3:17 1:53 3:33 1:49 3:19 1:48 3:30 1:49 3:23 1:45 3:25 1:48 3:19 1:47 3:18 1:44 3:42 10:20
Velociraptor
Well done :)

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:21 10:21 +1 10:22 138 98-153 1430 167 0-180 19/29
1.02 10:34 13 10:03 151 149-152 1519 174 172-176 0/0
1.26 12:24 1:50 7:34 165 152-172 1249 185 170-188 8/3
1.50 15:50 3:26 14:32 158 147-179 2295 155 104-182 5/9
1.75 17:38 1:48 7:16 168 150-179 1221 186 172-190 12/1
1.97 20:40 3:02 13:19 158 149-175 2103 151 108-184 7/18
2.22 22:27 1:47 7:24 168 152-179 1243 182 170-192 4/3
2.45 25:51 3:24 14:22 159 151-169 2285 152 106-180 10/11
2.68 27:28 1:37 7:03 173 158-182 1220 186 182-190 14/1
2.91 30:33 3:05 13:21 161 154-171 2150 152 120-180 2/21
3.15 32:13 1:40 7:04 174 158-181 1230 180 176-188 11/1
3.38 35:37 3:24 14:23 160 153-177 2301 152 114-176 7/9
3.62 37:19 1:42 7:13 171 153-184 1235 184 172-194 2/8
3.86 40:31 3:12 13:27 162 152-177 2180 157 110-180 6/2
4.08 42:03 1:32 6:48 172 161-179 1169 188 184-192 9/6
4.32 45:17 3:14 13:51 157 150-168 2173 153 110-180 6/5
4.54 46:53 1:36 7:02 173 157-183 1217 186 180-192 3/9
4.78 50:02 3:09 13:24 162 154-184 2170 149 114-176 5/5
5.02 51:45 1:43 7:04 171 157-182 1208 189 174-196 5/8
5.26 54:54 3:09 13:19 158 144-177 2103 158 108-178 10/2
5.50 56:32 1:38 6:54 173 156-186 1195 191 174-196 3/8
5.72 59:56 3:24 14:59 153 137-175 2293 135 104-190 9/5
6.69 1:10:11 10:15 +1 10:36 158 149-168 1675 175 170-180 25/25

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 186 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 3.7% 8:48
    19 2.9% 10:12
    16 2.6% 8:54
    12 2.3% 8:27
    11 3.1% 12:34
    10 2.7% 9:24

  • Cadence Distribution

    168 avge / 196 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.4 177 6.6 1:02:47 9:35
    Walk 14.1 115 0.4 10:27 25:04
    Still 0.0 - - 1 -
    Pause 0.5 - - 21 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:56 50.52% More
    800m 4:25 8:53 46.89% More
    1km 5:41 9:09 47.47% More
    Mile 9:24 9:24 48.76% More
    5k 31:27 10:07 49.61% More
    5 miles 51:14 10:15 49.74% More
    10k 1:04:50 10:26 49.14% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:20 8:20 54.96
    5km 29:32 9:30 52.83
    5M 50:14 10:03 50.72
    10km 1:04:02 10:18 49.76
    10M 1:48:53 10:53 48.45
    Half 2:27:11 11:14 47.09
    20M 3:56:01 11:48 46.54
    Mara 5:19:02 12:11 45.91
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