Tue 7th Mar 2023 at 6:15pm by Alun

Run > Intervals
  • v cold
  • Time
    52:11
  • Miles
    6.00
  • Min/mi
    8:42
  • Pacing
    0%
  • WAVA
    57.89
  • Stride(cm)
    121
  • Cals
    686
  • Watts
    369
  • Cadence
    153
  • BPM
    136
  • %MHR
    77.9
  • B/mi
    1179
  • Asc(m)
    169
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Club Session
Warm up with Bob, 8 x 560m (with Gareth, chasing Sean), warm down.
Rather parky this evening! ❄️🏃🏻🏃🏻🏃🏻

Split Summary
===
1) 0.62m - 6:00(9:39/m) 112/125bpm [1080b/mi] 68cal 362/441W
2) 0.45m - 4:53(10:53/m) 109/126bpm [1185b/mi] 50cal 308/417W
3) 0.35m - 2:32(7:13/m) 132/144bpm [953b/mi] 32cal 414/544W
4) 0m - 34(2:25:58/m) 126/141bpm [18393b/mi] 7cal 8/83W
5) 0.35m - 2:22(6:48/m) 138/151bpm [938b/mi] 32cal 418/515W
6) 0.01m - 37(1:10:07/m) 141/149bpm [9886b/mi] 9cal 76/561W
7) 0.35m - 2:26(6:54/m) 143/152bpm [986b/mi] 34cal 418/500W
8) 0.01m - 33(49:50/m) 143/151bpm [7125b/mi] 8cal 75/416W
9) 0.35m - 2:25(6:53/m) 145/155bpm [997b/mi] 35cal 400/471W
10) 0.02m - 37(37:50/m) 146/153bpm [5524b/mi] 9cal 89/405W
11) 0.35m - 2:23(6:44/m) 148/157bpm [996b/mi] 34cal 420/499W
12) 0.01m - 37(44:09/m) 148/155bpm [6535b/mi] 8cal 101/430W
13) 0.35m - 2:20(6:36/m) 149/159bpm [984b/mi] 34cal 406/498W
14) 0.01m - 38(1:23:47/m) 152/158bpm [12736b/mi] 9cal 72/409W
15) 0.35m - 2:11(6:15/m) 156/166bpm [976b/mi] 34cal 442/553W
16) 0.01m - 43(1:03:48/m) 154/166bpm [9825b/mi] 11cal 82/431W
17) 0.35m - 2:10(6:10/m) 158/168bpm [975b/mi] 34cal 418/531W
18) 0.62m - 6:18(10:08/m) 140/166bpm [1419b/mi] 84cal 375/674W
19) 0.62m - 5:20(8:35/m) 138/144bpm [1185b/mi] 69cal 330/449W
20) 0.62m - 5:06(8:12/m) 136/145bpm [1116b/mi] 65cal 336/452W
21) 0.17m - 1:26(8:12/m) 139/141bpm [1140b/mi] 20cal 364/426W
6:00 4:53 2:32 34 2:22 37 2:26 33 2:25 37 2:23 37 2:20 38 2:11 43 2:10 6:18 5:20 5:06 1:26
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

21% 22% 17% 24% 17%

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 39 39 10:28 89 58-105 932 137 28-150 274 3-373 2/0
0.13 1:18 38 10:16 111 104-119 1139 149 146-152 384 349-411 4/0
0.19 1:55 37 9:52 118 116-121 1165 146 142-148 384 353-420 4/0
0.25 2:32 38 10:00 115 111-118 1150 148 148-150 395 375-406 5/0
0.31 3:10 37 9:58 111 107-113 1106 147 142-150 336 300-394 4/0
0.38 3:43 33 8:49 108 103-114 952 150 148-150 314 294-345 0/1
0.44 4:15 33 8:45 115 113-118 1006 150 148-150 388 349-440 1/0
0.50 4:49 34 9:03 116 114-118 1049 150 148-152 353 340-386 3/0
0.56 5:25 35 9:23 116 112-118 1089 149 148-150 388 349-437 1/0
0.63 6:01 37 9:46 122 116-125 1192 148 148-150 423 408-441 4/0
0.69 6:38 37 9:55 122 119-126 1209 148 146-152 392 364-407 6/0
0.75 7:16 38 10:06 121 118-125 1223 147 146-148 382 376-390 5/0
0.81 19:18 12:01 +11:47 3:12:20 102 67-124 19618 146 94-152 356 29-417 4/0
0.88 20:08 51 13:35 103 95-108 1399 152 150-152 369 351-405 3/8
0.94 20:43 35 9:15 114 109-117 1055 149 148-150 340 330-348 2/0
1.00 21:19 36 9:33 109 104-115 1040 148 148-150 321 313-330 0/1
1.06 21:58 39 10:23 107 99-111 1111 145 138-148 304 257-363 0/1
1.13 23:00 1:02 16:29 96 74-115 1582 151 80-170 301 14-487 1/1
1.19 23:27 27 7:11 124 116-132 891 166 164-168 508 476-544 1/0
1.25 23:54 28 7:22 138 133-141 1018 162 160-166 468 426-530 0/1
1.31 24:21 27 7:15 142 140-144 1030 159 158-160 387 354-429 2/0
1.38 24:48 27 7:08 142 140-144 1013 160 160-160 354 344-367 4/0
1.44 25:49 1:01 16:20 129 101-143 2108 148 60-168 308 12-423 2/1
1.50 26:14 24 6:32 115 104-126 751 171 168-172 435 417-475 0/1
1.56 26:40 26 6:55 134 126-141 926 168 164-174 476 436-515 2/0
1.63 27:05 25 6:41 145 140-148 968 164 162-164 458 398-498 0/1
1.69 27:31 26 6:53 149 147-150 1026 162 162-164 388 377-405 1/1
1.75 27:56 26 6:51 150 148-151 1028 162 162-162 392 385-405 3/0
1.81 28:56 59 15:48 137 112-150 2164 152 76-240 286 6-415 0/1
1.88 29:20 25 6:36 131 118-140 864 169 168-170 438 404-460 0/1
1.94 29:47 27 7:11 143 139-148 1028 164 162-166 478 457-500 0/2
2.00 30:14 26 7:01 150 147-152 1053 162 160-164 442 404-475 1/1
2.06 30:38 24 6:29 151 150-152 979 162 160-162 393 384-404 3/0
2.13 31:05 27 7:19 151 150-152 1105 160 160-160 399 394-409 2/0
2.19 31:59 53 14:14 138 119-151 1965 141 76-172 226 7-471 0/1
2.25 32:24 26 6:50 134 129-140 917 167 164-170 436 428-448 1/0
2.31 32:52 27 7:13 145 140-149 1045 162 160-164 449 444-455 0/2
2.38 33:18 26 6:58 152 149-155 1058 162 160-162 404 370-448 2/0
2.44 33:42 24 6:24 153 153-154 980 160 160-160 370 364-380 1/1
2.50 34:08 27 7:09 153 152-154 1095 160 156-160 381 363-400 0/1
2.56 35:03 55 14:33 139 119-152 2023 127 54-170 189 6-481 0/1
2.63 35:28 25 6:38 140 132-145 929 169 166-172 448 429-466 1/1
2.69 35:54 26 6:51 150 145-152 1027 165 162-166 484 467-499 2/3
2.75 36:19 25 6:41 154 152-156 1029 161 158-162 437 412-463 3/0
2.81 36:45 26 6:57 156 155-157 1083 159 158-162 388 371-409 2/1
2.88 37:15 30 8:01 155 153-156 1243 158 146-162 394 294-430 1/2
2.94 38:06 51 13:36 139 124-153 1891 141 78-194 201 12-455 1/2
3.00 38:30 24 6:27 142 137-147 916 168 166-170 434 411-460 0/1
3.06 38:55 25 6:40 152 148-154 1013 164 164-166 481 457-498 3/0
3.13 39:21 26 6:53 156 154-158 1074 162 162-164 399 368-452 2/0
3.19 39:44 24 6:16 158 157-159 991 163 162-164 376 368-385 0/2
3.25 40:45 1:01 16:12 153 134-159 2478 137 52-170 227 1-409 1/3
3.31 41:07 22 5:56 137 133-143 814 174 170-178 432 366-479 0/2
3.38 41:30 23 6:10 151 143-157 932 176 174-178 504 477-530 2/2
3.44 41:53 23 6:00 160 157-163 961 172 170-176 528 496-553 3/0
3.50 42:16 23 6:15 163 162-164 1020 166 164-168 446 409-489 1/3
3.56 42:41 25 6:37 164 163-165 1086 164 162-166 395 381-410 1/1
3.63 43:43 1:01 16:23 154 133-166 2523 127 68-184 198 4-431 0/4
3.69 44:06 23 6:13 143 138-150 889 177 176-178 412 381-455 0/4
3.75 44:28 22 5:55 155 150-159 917 175 174-176 487 458-520 2/0
3.81 44:51 23 6:01 163 160-165 981 170 166-174 500 455-531 1/1
3.88 45:15 24 6:23 167 165-168 1067 164 162-166 410 365-452 0/4
3.94 45:39 25 6:33 167 166-168 1093 162 162-162 371 355-396 1/3
4.00 54:58 9:18 +9:41 2:28:53 142 98-167 21142 127 36-164 210 5-436 0/4
4.06 57:02 2:04 33:03 122 112-128 4032 155 154-156 365 158-585 4/108
4.13 57:36 35 9:17 134 128-138 1243 154 152-154 639 595-674 18/0
4.19 58:10 34 9:01 139 137-141 1252 152 150-154 533 483-593 12/0
4.25 58:44 34 9:00 140 139-141 1261 151 150-152 465 441-482 7/0
4.31 59:19 35 9:27 142 141-143 1342 151 150-152 426 387-465 8/0
4.38 59:54 35 9:14 142 141-143 1311 151 150-152 402 374-416 5/0
4.44 1:00:28 34 9:10 143 141-146 1311 153 150-160 394 350-409 6/0
4.50 1:01:03 35 9:14 146 145-147 1348 152 148-156 392 362-410 5/0
4.56 1:01:38 35 9:16 144 143-146 1335 150 148-152 383 365-414 5/0
4.62 1:02:11 34 8:57 142 138-144 1271 150 148-152 341 300-376 4/0
4.69 1:02:46 35 9:16 139 138-140 1287 150 148-150 308 289-330 1/1
4.75 1:03:17 31 8:10 138 136-139 1127 150 150-152 318 296-330 0/1
4.81 1:03:49 32 8:39 136 134-138 1176 150 148-152 312 296-327 0/2
4.87 1:04:22 33 8:49 134 132-136 1182 149 148-150 339 314-374 0/1
4.94 1:04:57 35 9:24 139 135-143 1306 148 142-152 398 352-449 2/1
5.00 1:05:29 31 8:20 140 139-142 1166 149 146-152 329 308-368 4/0
5.06 1:06:00 31 8:16 142 140-144 1175 151 150-152 336 332-340 1/1
5.12 1:06:30 31 8:12 137 133-141 1124 149 148-150 312 288-340 1/1
5.19 1:07:01 30 8:03 132 131-133 1062 151 148-152 310 293-329 0/4
5.25 1:07:30 29 7:47 132 131-133 1027 152 150-152 333 324-358 0/3
5.31 1:08:04 34 9:04 132 129-134 1198 149 146-152 313 238-359 0/2
5.38 1:08:33 29 7:41 133 132-135 1022 153 152-156 317 306-324 0/3
5.44 1:09:02 30 7:57 134 132-136 1066 153 152-154 308 301-319 0/5
5.50 1:09:33 31 8:08 134 131-136 1091 151 150-152 317 298-344 0/5
5.56 1:10:03 30 7:57 134 132-136 1064 152 152-154 332 306-354 0/3
5.63 1:10:32 29 7:51 139 135-143 1090 152 150-154 355 328-366 1/0
5.69 1:11:04 32 8:25 143 140-145 1202 151 146-152 360 323-370 0/0
5.75 1:11:35 32 8:25 138 137-141 1162 149 138-152 329 293-354 0/1
5.81 1:12:05 30 8:00 138 137-140 1104 151 148-152 375 340-450 3/0
5.88 1:12:38 33 8:43 138 138-140 1203 150 144-152 365 303-452 1/1
5.94 1:13:08 30 7:58 140 138-141 1114 152 150-154 400 364-426 3/1
6.00 1:13:39 31 8:51 140 138-141 1238 148 142-150 344 243-406 1/2

Heart

136/168max
  • Show Beats/Mile

Elevation

Asc 169m, Range 128m, Flat prediction 50:58
Elevation Graph
Biggest Climbs (m) Min/mi
47 3.8% 9:39
47 6.0% 9:12
See your biggest climbs

Power

369W (674 max)
Power Graph
Power Bands

Cadence

153 (240 max) Stride Length: 121cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 71.0 155 6 46:04 11:19
Walk 3.0 87 0 2:50 1:29:58
Still 3.5 - - 3:17 -
Pause 22.6 - - 21:28 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:54 58.52% More
800m 3:40 7:23 55.46% More
1km 4:27 7:09 59.69% More
Mile 7:32 7:32 59.83% More
5k 25:50 8:19 59.38% More
5 miles 52:22 10:28 47.81% More

Predictions

Dist Time Per Mile WAVA
1M 7:42 7:42 58.50
5km 25:50 8:19 59.39
5M 42:57 8:35 58.29
10km 54:10 8:43 57.77
10M 1:30:02 9:00 57.52
Half 2:00:08 9:10 56.63
20M 3:08:45 9:26 57.12
Mara 4:11:50 9:37 57.08
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