Tue 28th Feb 2023 at 5:48pm by Rich963
Run > Intervals
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Time
43:08
-
Miles 4.26
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Min/mi 10:08
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Pacing
74%
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WAVA
45.04
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Stride(cm)
104
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Cals
557
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Watts
337
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Cadence
153
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BPM
126
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%MHR
71.7
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B/mi 1278
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Asc(m)
20
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Surface
Trail
Notes & Comments
Split Summary
===
1) 0.64m - 7:16(11:17/m) 108/124bpm [1219b/mi] 81cal 304/428W
2) 0.21m - 1:25(6:41/m) 117/136bpm [782b/mi] 22cal 511/579W
3) 0.24m - 3:02(12:48/m) 118/141bpm [1510b/mi] 34cal 254/555W
4) 0.21m - 1:23(6:38/m) 135/151bpm [896b/mi] 23cal 529/597W
5) 0.24m - 2:59(12:28/m) 124/152bpm [1546b/mi] 36cal 261/593W
6) 0.21m - 1:19(6:17/m) 145/157bpm [911b/mi] 22cal 567/667W
7) 0.24m - 3:00(12:31/m) 126/157bpm [1577b/mi] 37cal 253/623W
8) 0.21m - 1:19(6:16/m) 147/159bpm [921b/mi] 22cal 565/715W
9) 0.25m - 3:05(12:34/m) 127/159bpm [1595b/mi] 38cal 259/610W
10) 0.21m - 1:19(6:21/m) 146/158bpm [927b/mi] 22cal 559/675W
11) 0.24m - 3:04(12:32/m) 128/158bpm [1603b/mi] 37cal 254/599W
12) 0.21m - 1:20(6:22/m) 146/159bpm [930b/mi] 23cal 552/630W
13) 0.16m - 2:17(14:46/m) 127/159bpm [1876b/mi] 24cal 231/597W
14) 0.93m - 9:15(9:56/m) 132/138bpm [1310b/mi] 125cal 348/426W
15) 0.07m - 1:06(15:41/m) 122/135bpm [1914b/mi] 11cal 243/460W
===
1) 0.64m - 7:16(11:17/m) 108/124bpm [1219b/mi] 81cal 304/428W
2) 0.21m - 1:25(6:41/m) 117/136bpm [782b/mi] 22cal 511/579W
3) 0.24m - 3:02(12:48/m) 118/141bpm [1510b/mi] 34cal 254/555W
4) 0.21m - 1:23(6:38/m) 135/151bpm [896b/mi] 23cal 529/597W
5) 0.24m - 2:59(12:28/m) 124/152bpm [1546b/mi] 36cal 261/593W
6) 0.21m - 1:19(6:17/m) 145/157bpm [911b/mi] 22cal 567/667W
7) 0.24m - 3:00(12:31/m) 126/157bpm [1577b/mi] 37cal 253/623W
8) 0.21m - 1:19(6:16/m) 147/159bpm [921b/mi] 22cal 565/715W
9) 0.25m - 3:05(12:34/m) 127/159bpm [1595b/mi] 38cal 259/610W
10) 0.21m - 1:19(6:21/m) 146/158bpm [927b/mi] 22cal 559/675W
11) 0.24m - 3:04(12:32/m) 128/158bpm [1603b/mi] 37cal 254/599W
12) 0.21m - 1:20(6:22/m) 146/159bpm [930b/mi] 23cal 552/630W
13) 0.16m - 2:17(14:46/m) 127/159bpm [1876b/mi] 24cal 231/597W
14) 0.93m - 9:15(9:56/m) 132/138bpm [1310b/mi] 125cal 348/426W
15) 0.07m - 1:06(15:41/m) 122/135bpm [1914b/mi] 11cal 243/460W
7:16 1:25 3:02 1:23 2:59 1:19 3:00 1:19 3:05 1:19 3:04 1:20 2:17 9:15 1:06
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 | 57 | 57 | 15:12 | 87 71-98 | 1322 | 128 120-132 | 206 86-315 | 0/0 |
0.13 | 1:50 | 53 | 14:01 | 93 89-97 | 1304 | 131 130-132 | 253 228-290 | 2/0 |
0.19 | 2:38 | 48 | 12:52 | 93 87-105 | 1197 | 136 126-156 | 267 228-369 | 1/1 |
0.25 | 3:14 | 36 | 9:41 | 111 105-114 | 1075 | 158 156-160 | 335 299-352 | 1/0 |
0.31 | 3:50 | 36 | 9:30 | 113 110-115 | 1073 | 159 158-160 | 316 295-339 | 1/2 |
0.38 | 4:25 | 36 | 9:31 | 116 112-120 | 1105 | 158 158-160 | 372 344-391 | 0/4 |
0.44 | 5:02 | 36 | 9:41 | 123 120-124 | 1190 | 158 158-160 | 404 377-428 | 1/1 |
0.50 | 5:38 | 36 | 9:40 | 122 121-123 | 1179 | 158 158-160 | 364 357-378 | 1/0 |
0.56 | 6:13 | 35 | 9:20 | 122 122-123 | 1139 | 158 158-158 | 380 364-393 | 1/1 |
0.63 | 6:52 | 39 | 10:29 | 123 121-124 | 1289 | 153 124-158 | 339 196-374 | 1/1 |
0.69 | 7:31 | 39 | 10:24 | 105 92-119 | 1092 | 146 106-184 | 310 40-579 | 0/2 |
0.75 | 7:58 | 26 | 7:02 | 113 106-119 | 794 | 186 184-186 | 523 511-537 | 1/1 |
0.81 | 8:23 | 25 | 6:40 | 125 120-129 | 834 | 188 186-190 | 511 504-519 | 0/1 |
0.88 | 9:02 | 39 | 10:23 | 135 129-141 | 1403 | 160 118-190 | 355 74-555 | 0/1 |
0.94 | 9:59 | 58 | 15:24 | 112 101-139 | 1725 | 125 120-128 | 170 139-184 | 0/0 |
1.00 | 10:38 | 39 | 10:17 | 110 101-117 | 1130 | 149 126-156 | 284 185-346 | 1/0 |
1.06 | 11:15 | 37 | 9:50 | 122 117-124 | 1200 | 156 154-158 | 349 328-386 | 1/1 |
1.13 | 11:55 | 40 | 10:42 | 119 111-124 | 1273 | 150 108-190 | 370 121-597 | 1/0 |
1.19 | 12:20 | 25 | 6:48 | 129 119-137 | 877 | 192 190-194 | 537 527-553 | 1/1 |
1.25 | 12:45 | 25 | 6:32 | 142 138-146 | 929 | 194 192-194 | 523 516-530 | 2/2 |
1.31 | 13:14 | 29 | 7:42 | 150 146-152 | 1156 | 179 122-194 | 495 174-593 | 1/1 |
1.38 | 14:13 | 59 | 15:46 | 127 109-150 | 2003 | 124 118-126 | 169 153-181 | 1/1 |
1.44 | 14:55 | 42 | 11:18 | 115 108-122 | 1299 | 144 128-156 | 267 173-335 | 2/1 |
1.50 | 15:33 | 38 | 10:01 | 124 123-126 | 1241 | 154 154-156 | 339 330-348 | 1/2 |
1.56 | 16:12 | 39 | 10:25 | 123 116-128 | 1281 | 150 100-198 | 340 98-667 | 1/1 |
1.63 | 16:35 | 23 | 6:11 | 140 130-146 | 867 | 195 194-196 | 586 571-605 | 3/3 |
1.69 | 16:59 | 24 | 6:23 | 150 147-153 | 957 | 195 194-196 | 570 560-578 | 2/2 |
1.75 | 17:23 | 24 | 6:20 | 155 152-157 | 983 | 193 192-194 | 555 544-570 | 1/1 |
1.81 | 18:22 | 59 | 15:48 | 135 119-157 | 2132 | 125 90-188 | 185 59-623 | 1/1 |
1.88 | 19:09 | 47 | 12:25 | 116 112-122 | 1441 | 137 126-154 | 232 173-341 | 2/2 |
1.94 | 19:47 | 38 | 10:08 | 125 122-127 | 1266 | 154 154-156 | 327 302-336 | 1/1 |
2.00 | 20:26 | 39 | 10:24 | 124 120-127 | 1289 | 148 116-188 | 343 166-715 | 2/2 |
2.06 | 20:49 | 24 | 6:23 | 138 125-147 | 881 | 194 188-196 | 595 566-674 | 2/3 |
2.13 | 21:13 | 24 | 6:21 | 151 147-154 | 959 | 196 194-198 | 557 547-569 | 2/2 |
2.19 | 21:37 | 24 | 6:21 | 156 154-158 | 990 | 195 192-196 | 545 535-557 | 2/1 |
2.25 | 22:28 | 51 | 13:36 | 143 128-159 | 1944 | 136 114-192 | 247 144-610 | 1/1 |
2.31 | 23:18 | 50 | 13:24 | 119 115-129 | 1594 | 133 128-154 | 207 175-313 | 2/1 |
2.38 | 23:57 | 38 | 10:15 | 125 123-126 | 1281 | 154 152-156 | 326 303-338 | 1/1 |
2.44 | 24:42 | 45 | 12:00 | 125 117-128 | 1501 | 142 104-154 | 296 151-352 | 2/1 |
2.50 | 25:07 | 26 | 6:48 | 128 114-142 | 871 | 180 116-194 | 511 180-675 | 2/3 |
2.56 | 25:31 | 24 | 6:21 | 148 142-151 | 939 | 194 194-194 | 570 551-590 | 3/3 |
2.63 | 25:55 | 24 | 6:24 | 154 151-156 | 985 | 194 194-196 | 546 536-563 | 2/2 |
2.69 | 26:36 | 41 | 10:49 | 150 135-158 | 1622 | 149 120-194 | 315 148-599 | 0/1 |
2.75 | 27:31 | 56 | 14:53 | 123 116-135 | 1830 | 128 126-140 | 183 173-249 | 2/1 |
2.81 | 28:09 | 38 | 10:00 | 124 120-127 | 1241 | 153 146-156 | 311 266-330 | 1/0 |
2.88 | 28:48 | 39 | 10:22 | 126 125-128 | 1305 | 154 150-154 | 328 294-342 | 2/2 |
2.94 | 29:24 | 37 | 9:47 | 123 114-137 | 1203 | 153 102-198 | 363 151-630 | 2/3 |
3.00 | 29:49 | 24 | 6:26 | 144 139-149 | 926 | 196 196-198 | 571 557-602 | 1/2 |
3.06 | 30:13 | 24 | 6:31 | 153 150-156 | 998 | 196 196-198 | 545 530-556 | 1/2 |
3.13 | 30:47 | 34 | 8:58 | 156 146-159 | 1398 | 166 128-196 | 416 192-597 | 0/0 |
3.19 | 31:43 | 56 | 15:02 | 131 120-144 | 1969 | 128 126-130 | 214 200-226 | 0/1 |
3.25 | 32:36 | 53 | 14:13 | 116 114-120 | 1649 | 130 128-132 | 220 212-234 | 1/0 |
3.31 | 33:16 | 40 | 10:38 | 121 113-129 | 1286 | 148 120-158 | 318 168-391 | 1/1 |
3.38 | 33:53 | 37 | 9:45 | 131 129-133 | 1276 | 156 156-156 | 354 343-360 | 1/1 |
3.44 | 34:29 | 37 | 9:46 | 132 130-133 | 1289 | 156 154-156 | 344 337-349 | 1/1 |
3.50 | 35:06 | 37 | 9:53 | 132 130-133 | 1304 | 155 154-156 | 346 340-349 | 1/1 |
3.56 | 35:44 | 37 | 9:59 | 131 130-131 | 1307 | 155 154-158 | 340 332-389 | 1/1 |
3.63 | 36:22 | 38 | 10:07 | 131 129-133 | 1326 | 154 148-156 | 337 261-350 | 2/1 |
3.69 | 37:06 | 44 | 11:47 | 129 126-132 | 1521 | 147 118-156 | 320 164-375 | 1/0 |
3.75 | 37:43 | 37 | 9:55 | 133 131-135 | 1319 | 156 154-156 | 353 338-367 | 1/0 |
3.81 | 38:20 | 36 | 9:42 | 135 134-136 | 1310 | 156 156-156 | 346 339-357 | 1/1 |
3.88 | 38:56 | 36 | 9:41 | 135 134-135 | 1306 | 156 156-156 | 345 339-352 | 2/1 |
3.94 | 39:32 | 36 | 9:34 | 134 132-134 | 1281 | 156 156-156 | 342 328-351 | 1/1 |
4.00 | 40:10 | 38 | 10:07 | 135 134-136 | 1366 | 156 156-156 | 358 335-395 | 3/0 |
4.06 | 40:47 | 37 | 9:56 | 136 134-137 | 1350 | 156 154-156 | 402 349-426 | 0/1 |
4.13 | 41:22 | 35 | 9:19 | 137 134-138 | 1276 | 155 154-156 | 338 317-355 | 1/3 |
4.19 | 41:59 | 37 | 9:50 | 133 131-135 | 1308 | 157 156-158 | 346 315-410 | 2/0 |
4.25 | 42:56 | 58 | 15:25 | 124 116-136 | 1911 | 130 126-156 | 258 186-460 | 1/1 |
4.26 | 43:08 | 12 | 18:15 | 115 113-117 | 2099 | 128 124-130 | 190 187-193 | 0/1 |
Heart
126/159max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 20m,
Range 10m, Flat prediction 43:08
Elevation Graph
No climbs of at least 10 metres detected.
Power
337W (715 max)
Power Graph
Power Bands
Cadence
153 (198 max)
Stride Length: 104cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 66.3 | 166 | 3.3 | 28:35 | 8:35 |
Walk | 33.7 | 126 | 0.9 | 14:32 | 15:37 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:58 | 8:58 | 46.07 |
5km | 30:38 | 9:52 | 45.86 |
5M | 51:19 | 10:16 | 44.51 |
10km | 1:04:57 | 10:27 | 43.89 |
10M | 1:48:48 | 10:53 | 43.27 |
Half | 2:25:48 | 11:08 | 42.38 |
20M | 3:50:40 | 11:32 | 42.45 |
Mara | 5:09:07 | 11:48 | 42.23 |
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