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Wed 15th Mar 2023 at 12:04pm by G-Dawg

Run > General
  • cold
  • Time
    1:14:48
  • Miles
    10.40
  • Min/mi
    7:12
  • Pacing
    68.1%
  • WAVA
    71.04
  • Stride(cm)
    128
  • Cals
    978
  • Cadence
    175
  • BPM
    154
  • %MHR
    94.2
  • B/mi
    1111
  • Asc(m)
    67
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

West Byfleet 10 - Intervals: 8 x 5 mins at MP of 2 min easy recs

Split Summary
===
1) 1mi - 7:45(7:45/mi) 140/153bpm [1084b/mi] 98cal 7.75/8.56mph
2) 0.07mi - 30(7:33/mi) 150/152bpm [1133b/mi] 6cal 7.94/9.71mph
3) 0.76mi - 5:00(6:37/mi) 152/157bpm [1006b/mi] 72cal 9.06/10.94mph
4) 0.23mi - 2:00(8:42/mi) 155/161bpm [1348b/mi] 28cal 6.9/9.39mph
5) 0.73mi - 5:00(6:51/mi) 160/164bpm [1097b/mi] 76cal 8.75/9.91mph
6) 0.23mi - 2:00(8:35/mi) 157/165bpm [1349b/mi] 28cal 6.99/8.52mph
7) 0.76mi - 5:00(6:37/mi) 157/161bpm [1038b/mi] 73cal 9.08/10.58mph
8) 0.23mi - 2:00(8:39/mi) 151/157bpm [1306b/mi] 26cal 6.94/8.39mph
9) 0.74mi - 5:00(6:45/mi) 157/164bpm [1061b/mi] 70cal 8.88/9.64mph
10) 0.25mi - 2:00(7:57/mi) 159/164bpm [1264b/mi] 28cal 7.55/8.43mph
11) 0.78mi - 5:00(6:26/mi) 156/164bpm [1003b/mi] 67cal 9.33/10.71mph
12) 0.21mi - 2:00(9:38/mi) 151/158bpm [1455b/mi] 22cal 6.23/10.73mph
13) 0.72mi - 5:00(6:55/mi) 163/173bpm [1128b/mi] 73cal 8.67/9.18mph
14) 0.24mi - 2:00(8:11/mi) 158/167bpm [1292b/mi] 26cal 7.34/9mph
15) 0.73mi - 5:00(6:49/mi) 161/168bpm [1096b/mi] 71cal 8.81/9.54mph
16) 0.27mi - 2:00(7:17/mi) 161/168bpm [1172b/mi] 27cal 8.25/9.06mph
17) 0.74mi - 5:00(6:43/mi) 158/168bpm [1062b/mi] 65cal 8.93/10.67mph
18) 0.23mi - 2:00(8:51/mi) 158/165bpm [1399b/mi] 24cal 6.78/8.6mph
19) 1mi - 7:10(7:10/mi) 152/166bpm [1088b/mi] 67cal 8.38/9.04mph
20) 0.48mi - 3:24(7:05/mi) 151/155bpm [1070b/mi] 31cal 8.47/8.77mph
7:45 30 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 7:10 3:24

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 7:50 7:50 +1 7:50 140 90-153 1097 169 0-178 19/10
1.07 8:19 29 7:24 150 149-152 1111 174 174-176 2/1
1.82 13:20 5:01 6:38 152 147-157 1008 176 172-180 12/10
2.05 15:20 2:00 8:41 155 149-161 1345 155 0-176 3/5
2.78 20:20 5:00 6:52 160 154-164 1098 177 172-180 13/7
3.01 22:20 2:00 8:35 157 151-165 1347 167 110-178 3/4
3.77 27:20 5:00 6:37 157 153-161 1038 178 172-182 13/10
4.00 30:08 2:48 +2 12:07 151 143-156 1829 155 0-180 4/5
4.74 35:08 5:00 6:45 157 147-164 1061 178 174-182 16/12
4.99 37:08 2:00 7:57 159 155-163 1265 174 166-184 2/4
5.77 42:08 5:00 6:26 155 144-164 996 179 174-184 10/15
5.98 44:08 2:00 9:38 150 141-157 1446 145 0-214 2/4
6.70 49:14 5:06 +1 7:03 163 153-173 1149 179 172-184 10/14
6.94 52:41 3:28 +1 14:08 156 127-165 2206 164 0-182 9/3
7.68 57:41 5:00 6:49 161 157-168 1096 180 176-184 13/7
7.95 1:00:24 2:43 +1 9:53 161 144-168 1590 168 104-182 4/4
8.70 1:05:24 5:00 6:44 158 152-168 1063 180 174-184 15/13
8.92 1:07:24 2:00 8:51 157 146-165 1390 165 112-180 2/4
9.92 1:15:19 7:55 +1 7:55 152 140-166 1204 176 118-182 16/19
10.40 1:18:44 3:25 +1 7:06 151 148-155 1072 176 174-180 4/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 173 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 1.3% 7:33

  • Cadence Distribution

    175 avge / 214 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.7 176 10.3 1:13:37 7:20
    Walk 3.7 109 0.1 2:59 39:01
    Pause 2.6 - - 2:08 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:31 6:07 56.19% More
    800m 3:08 6:19 64.46% More
    1km 3:58 6:23 67.04% More
    Mile 6:40 6:40 68.79% More
    5k 22:06 7:07 68.85% More
    5 miles 36:04 7:13 68.84% More
    10k 45:29 7:19 68.20% More
    10 miles 1:15:35 7:33 67.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:06 6:06 75.25
    5km 20:32 6:37 74.09
    5M 34:10 6:50 72.68
    10km 43:07 6:56 71.94
    10M 1:11:44 7:10 71.05
    Half 1:35:45 7:19 70.28
    20M 2:30:35 7:32 69.95
    Mara 3:21:02 7:40 70.08
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