Tue 14th Mar 2023 at 6:10pm by Alun

Run > Intervals
  • cold
  • Time
    54:57
  • Miles
    6.21
  • Min/mi
    8:51
  • Pacing
    0%
  • WAVA
    56.89
  • Stride(cm)
    119
  • Cals
    668
  • Watts
    382
  • Cadence
    153
  • BPM
    133
  • %MHR
    76.2
  • B/mi
    1174
  • Asc(m)
    171
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Club Session
Warm up, c3km tempo, 6 x 400m threshold, warm down.

Split Summary
===
1) 0.62mi - 5:37(9:02/mi) 121/133bpm [1093b/mi] 68cal 431/547W
2) 0.62mi - 5:07(8:14/mi) 124/130bpm [1021b/mi] 64cal 337/479W
3) 0.14mi - 1:46(12:34/mi) 102/124bpm [1281b/mi] 15cal 252/365W
4) 0.62mi - 4:20(6:58/mi) 134/148bpm [933b/mi] 58cal 418/506W
5) 0.62mi - 4:23(7:02/mi) 150/154bpm [1056b/mi] 66cal 431/504W
6) 0.49mi - 3:34(7:15/mi) 148/154bpm [1072b/mi] 52cal 391/513W
7) 0.25mi - 1:47(7:03/mi) 131/154bpm [924b/mi] 21cal 421/604W
8) 0.02mi - 30(28:33/mi) 151/155bpm [4310b/mi] 7cal 98/431W
9) 0.25mi - 1:34(6:15/mi) 150/160bpm [939b/mi] 23cal 453/557W
10) 0.02mi - 30(30:35/mi) 158/160bpm [4832b/mi] 8cal 115/436W
11) 0.25mi - 1:35(6:18/mi) 150/156bpm [946b/mi] 24cal 454/566W
12) 0.02mi - 30(31:31/mi) 153/157bpm [4823b/mi] 7cal 97/443W
13) 0.25mi - 1:36(6:24/mi) 150/163bpm [961b/mi] 24cal 430/545W
14) 0.01mi - 30(49:38/mi) 160/163bpm [7942b/mi] 8cal 89/419W
15) 0.25mi - 1:32(6:10/mi) 154/162bpm [951b/mi] 23cal 458/557W
16) 0.02mi - 31(28:54/mi) 159/163bpm [4596b/mi] 8cal 112/444W
17) 0.25mi - 1:30(6:00/mi) 158/168bpm [949b/mi] 24cal 459/595W
18) 0.07mi - 5:30(1:19:44/mi) 99/169bpm [7894b/mi] 13cal 6/443W
19) 0.62mi - 5:40(9:08/mi) 132/142bpm [1205b/mi] 70cal 379/552W
20) 0.62mi - 5:08(8:15/mi) 132/141bpm [1089b/mi] 61cal 317/466W
21) 0.2mi - 1:47(8:50/mi) 137/139bpm [1211b/mi] 24cal 377/467W
5:37 5:07 1:46 4:20 4:23 3:34 1:47 30 1:34 30 1:35 30 1:36 30 1:32 31 1:30 5:30 5:40 5:08 1:47
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

14% 17% 23% 25% 21%

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 35 35 9:24 93 60-106 874 143 32-152 443 54-510 9/0
0.13 1:07 32 8:28 114 106-122 965 153 152-154 528 512-539 10/0
0.19 1:41 34 9:09 126 122-129 1154 152 150-154 518 499-547 11/0
0.25 2:16 34 9:12 130 128-133 1196 152 152-152 489 438-523 7/0
0.31 2:51 36 9:29 128 127-129 1214 153 152-154 431 416-454 7/0
0.38 3:23 32 8:34 126 124-128 1079 152 150-154 415 373-464 5/0
0.44 3:58 34 9:09 125 123-127 1143 152 152-152 382 367-396 4/0
0.50 4:32 35 9:15 122 118-123 1128 151 146-154 380 349-420 4/0
0.56 5:05 33 8:44 124 122-126 1084 154 152-156 376 349-402 3/0
0.63 5:38 33 8:45 124 121-126 1084 152 150-154 351 289-395 2/0
0.69 6:09 31 8:16 122 121-123 1008 153 152-154 316 302-330 0/2
0.75 6:40 31 8:18 122 121-123 1012 154 152-156 335 316-349 0/1
0.81 7:12 32 8:37 122 121-124 1050 154 152-154 347 336-364 2/1
0.88 7:45 32 8:35 128 123-130 1099 152 152-152 429 369-479 4/0
0.94 8:15 31 8:12 129 128-130 1058 152 150-154 329 316-365 0/1
1.00 8:46 30 8:06 127 123-130 1029 153 152-154 324 318-334 0/2
1.06 9:15 29 7:47 125 122-126 974 151 150-152 316 308-322 0/3
1.13 9:45 30 8:03 121 118-123 974 151 150-152 316 298-326 0/3
1.19 10:15 30 7:59 122 121-124 974 151 150-152 321 312-337 0/3
1.25 10:47 32 8:34 121 117-124 1037 152 150-154 333 312-363 0/2
1.31 23:54 13:07 +12:34 3:29:45 91 68-124 19088 145 82-150 299 48-365 1/0
1.38 24:36 43 11:21 108 102-114 1226 148 146-150 314 253-328 2/0
1.44 25:25 49 12:59 104 95-111 1350 138 70-166 248 12-430 0/1
1.50 25:49 24 6:29 116 112-119 752 165 164-166 367 352-403 0/4
1.56 26:16 26 6:59 127 119-132 886 161 160-162 419 404-426 1/1
1.63 26:42 27 7:06 134 132-137 951 161 160-162 392 363-415 0/1
1.69 27:09 27 7:06 138 137-139 980 159 158-160 426 414-433 3/0
1.75 27:36 27 7:13 141 139-144 1018 162 160-164 474 434-506 3/0
1.81 28:04 28 7:26 143 142-144 1063 160 158-162 481 453-502 1/2
1.88 28:28 24 6:23 145 142-148 926 160 160-162 432 410-449 1/0
1.94 28:53 26 6:50 142 141-143 969 162 160-162 403 385-423 2/0
2.00 29:20 27 7:09 142 141-144 1016 161 160-162 444 425-457 1/1
2.06 29:47 27 7:06 145 144-146 1030 161 160-164 485 456-498 3/0
2.13 30:13 26 7:03 146 145-148 1030 161 160-162 424 386-486 0/0
2.19 30:41 27 7:18 148 147-149 1080 160 158-160 424 400-451 2/0
2.25 31:06 25 6:43 150 148-151 1009 160 158-162 426 394-453 2/0
2.31 31:31 25 6:48 150 149-151 1019 163 160-166 388 363-405 0/1
2.38 31:58 27 7:12 151 150-153 1087 161 160-162 426 400-452 4/0
2.44 32:25 27 7:07 151 150-152 1074 161 158-168 430 374-456 4/0
2.50 32:50 25 6:41 152 151-152 1016 162 160-164 385 316-424 2/0
2.56 33:16 26 6:56 152 151-154 1053 159 158-162 427 386-467 0/3
2.63 33:44 28 7:33 153 152-154 1156 156 156-160 490 452-504 0/5
2.69 34:12 28 7:25 153 152-154 1135 157 156-158 488 459-513 1/3
2.75 34:39 27 7:14 153 152-154 1106 155 152-158 455 433-461 1/1
2.81 35:06 27 7:10 151 150-153 1082 154 152-156 381 355-423 0/10
2.88 35:32 25 6:47 149 147-151 1010 155 154-156 342 323-354 4/1
2.94 35:56 25 6:33 146 145-147 955 158 156-160 329 313-360 2/0
3.00 36:22 26 7:02 146 145-147 1026 158 158-160 390 358-422 0/3
3.06 36:49 26 6:58 148 146-149 1032 157 156-158 416 396-423 0/4
3.13 39:42 2:53 +2:08 46:11 127 94-149 5866 164 148-240 339 4-401 6/0
3.19 40:05 23 6:06 114 102-127 695 170 168-172 464 194-529 3/0
3.25 40:28 23 6:15 135 129-141 844 167 166-168 555 511-604 1/2
3.31 40:52 24 6:19 147 141-151 927 167 166-168 481 463-507 1/5
3.38 41:16 24 6:22 152 151-154 968 165 160-166 436 417-465 4/0
3.44 42:03 47 12:31 146 133-155 1827 140 32-218 310 2-447 1/3
3.50 42:26 24 6:16 145 139-151 910 170 168-170 532 458-557 0/4
3.56 42:49 23 6:05 154 151-156 937 169 168-170 478 456-527 3/3
3.63 43:12 23 6:14 158 156-160 985 167 166-168 437 422-456 5/0
3.69 44:00 47 12:38 154 137-160 1946 147 84-168 257 3-468 2/2
3.75 44:24 25 6:33 144 140-148 942 168 168-168 503 470-543 1/4
3.81 44:48 23 6:14 151 148-154 941 168 164-170 519 469-566 2/2
3.88 45:11 24 6:22 155 154-156 986 164 162-166 439 414-466 2/0
3.94 46:00 48 12:56 152 137-157 1965 126 66-172 190 3-443 0/4
4.00 46:25 25 6:38 139 133-144 923 168 168-170 459 419-536 0/4
4.06 46:48 23 6:13 150 144-155 933 166 164-168 511 451-545 7/0
4.13 47:12 24 6:24 157 155-159 1004 165 164-166 416 394-456 2/1
4.19 48:03 51 13:30 160 154-163 2161 138 78-166 211 1-419 0/15
4.25 48:26 23 6:10 146 142-156 900 168 166-170 439 254-474 0/5
4.31 48:48 22 5:56 151 147-155 895 172 168-174 524 480-557 0/5
4.38 49:11 23 6:04 158 156-161 958 169 168-172 505 466-536 0/5
4.44 49:36 25 6:40 162 160-163 1079 164 148-168 430 411-462 0/4
4.50 50:21 46 12:10 153 144-162 1861 140 70-176 206 5-471 0/5
4.56 50:44 23 6:06 154 149-159 940 173 172-174 570 482-595 0/5
4.62 51:07 23 6:00 162 159-165 973 170 170-172 483 424-559 0/1
4.69 51:29 22 5:47 166 164-168 960 170 170-172 426 418-433 0/5
4.75 57:08 5:39 +1:07 1:30:26 101 90-169 9134 112 42-232 122 2-443 0/5
4.81 58:37 1:29 23:48 98 87-113 2332 121 68-192 272 3-535 2/3
4.87 59:13 36 9:37 123 114-133 1182 152 152-154 520 496-550 11/0
4.94 59:48 35 9:18 135 133-137 1255 151 150-152 483 388-552 10/0
5.00 1:00:21 34 8:58 136 134-137 1220 152 152-154 369 320-429 4/0
5.06 1:00:55 34 9:03 138 136-140 1249 152 150-152 386 325-464 3/1
5.12 1:01:29 33 8:50 137 136-138 1211 152 150-156 390 359-455 5/0
5.19 1:02:03 34 9:04 137 135-138 1241 152 150-158 393 326-458 4/0
5.25 1:02:38 35 9:25 134 133-136 1262 149 146-150 325 289-349 2/0
5.31 1:03:09 31 8:24 134 133-137 1125 150 148-152 285 273-311 1/2
5.38 1:03:43 34 9:06 139 136-142 1264 150 148-152 314 282-332 1/1
5.44 1:04:18 35 9:20 140 137-142 1306 147 146-148 296 289-302 1/1
5.50 1:04:51 33 8:49 136 134-137 1199 148 146-150 317 291-345 1/1
5.56 1:05:26 34 9:07 135 131-138 1231 148 148-150 277 244-314 1/3
5.63 1:05:55 29 7:52 131 131-133 1030 150 148-152 312 279-334 0/3
5.69 1:06:26 31 8:18 130 129-131 1079 148 146-150 295 276-314 0/4
5.75 1:06:56 30 8:01 130 129-131 1042 150 150-152 301 295-308 0/4
5.81 1:07:24 28 7:22 131 130-132 965 150 150-152 305 292-334 0/5
5.88 1:07:53 29 7:51 130 129-130 1020 150 148-150 347 331-362 0/3
5.94 1:08:23 30 8:02 129 128-130 1036 151 150-152 314 289-343 0/5
6.00 1:08:53 29 7:49 131 130-132 1025 148 144-150 387 313-453 2/0
6.06 1:09:24 31 8:20 135 132-137 1125 150 148-152 429 406-467 2/1
6.13 1:09:56 32 8:38 137 136-138 1182 146 138-148 347 316-398 1/3
6.19 1:10:28 32 8:29 138 138-139 1171 148 148-150 398 346-437 3/1
6.21 1:10:46 18 12:21 136 133-138 1679 142 126-148 319 206-383 0/2

Heart

133/169max
  • Show Beats/Mile

Elevation

Asc 171m, Range 80m, Flat prediction 56:48
Elevation Graph
Biggest Climbs (m) Min/mi
62 6.3% 9:00
40 5.4% 9:03
20 1.5% 7:05
See your biggest climbs

Power

382W (604 max)
Power Graph
Power Bands

Cadence

153 (240 max) Stride Length: 119cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 68.1 156 6.2 48:10 7:50
Walk 26.4 88 0.1 18:40 5:06:15
Still 5.6 - - 3:56 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:54 58.62% More
800m 3:24 6:51 59.87% More
1km 4:18 6:55 61.69% More
Mile 6:58 6:58 64.65% More
5k 25:05 8:04 61.17% More
5 miles 1:00:06 12:01 41.65% More

Predictions

Dist Time Per Mile WAVA
1M 7:49 7:49 57.63
5km 26:14 8:27 58.48
5M 43:36 8:43 57.42
10km 54:59 8:51 56.92
10M 1:31:24 9:08 56.66
Half 2:01:56 9:18 55.80
20M 3:11:36 9:35 56.27
Mara 4:15:38 9:45 56.23
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