Tue 21st Mar 2023 at 6:05pm by Alun

Run > Intervals
  • windy
  • Time
    50:17
  • Miles
    6.24
  • Min/mi
    8:03
  • Pacing
    0%
  • WAVA
    62.50
  • Stride(cm)
    130
  • Cals
    666
  • Watts
    382
  • Cadence
    153
  • BPM
    135
  • %MHR
    77.7
  • B/mi
    1089
  • Asc(m)
    200
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

Club Road Intervals
Warm up, 5 x (almost) 1km, (60 seconds), warm down.
Stiff headwind for the first 400m or so, working hard!

Split Summary
===
1) 0.62mi - 5:27(8:45/mi) 122/134bpm [1068b/mi] 67cal 441/557W
2) 0.62mi - 5:01(8:05/mi) 129/140bpm [1042b/mi] 67cal 371/480W
3) 0.48mi - 3:53(8:02/mi) 121/131bpm [972b/mi] 46cal 326/442W
4) 0.6mi - 4:02(6:41/mi) 137/148bpm [916b/mi] 54cal 461/686W
5) 0.03mi - 42(21:18/mi) 127/147bpm [2705b/mi] 8cal 142/540W
6) 0.6mi - 3:44(6:10/mi) 152/159bpm [938b/mi] 57cal 466/665W
7) 0.04mi - 1:01(27:44/mi) 128/158bpm [3550b/mi] 10cal 78/457W
8) 0.6mi - 3:51(6:27/mi) 150/161bpm [966b/mi] 59cal 438/658W
9) 0.04mi - 1:00(22:46/mi) 132/159bpm [3005b/mi] 11cal 115/450W
10) 0.6mi - 3:54(6:30/mi) 152/161bpm [988b/mi] 60cal 427/641W
11) 0.04mi - 1:00(24:24/mi) 133/158bpm [3245b/mi] 10cal 87/454W
12) 0.59mi - 3:53(6:32/mi) 154/165bpm [1007b/mi] 60cal 418/680W
13) 0.02mi - 1:00(49:02/mi) 136/161bpm [6668b/mi] 11cal 56/461W
14) 0.62mi - 5:50(9:24/mi) 131/140bpm [1230b/mi] 72cal 429/602W
15) 0.62mi - 5:09(8:17/mi) 125/139bpm [1036b/mi] 61cal 308/534W
16) 0.1mi - 53(8:34/mi) 125/128bpm [1070b/mi] 13cal 452/531W
5:27 5:01 3:53 4:02 42 3:44 1:01 3:51 1:00 3:54 1:00 3:53 1:00 5:50 5:09 53
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

11% 16% 26% 15% 31% 1%

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 32 32 8:31 91 63-108 775 148 126-156 492 431-547 9/0
0.13 1:05 34 8:56 112 107-120 1001 152 152-154 416 393-448 3/0
0.19 1:38 32 8:35 123 120-124 1056 151 150-152 450 415-509 5/0
0.25 2:11 34 8:59 126 124-129 1133 152 152-154 529 507-557 8/0
0.31 2:45 34 9:01 129 128-129 1162 153 152-154 452 424-511 6/0
0.38 3:19 34 9:07 130 128-134 1184 154 152-154 457 439-483 5/0
0.44 3:50 31 8:18 129 128-130 1071 154 154-154 418 398-444 4/0
0.50 4:23 33 8:41 129 128-131 1120 154 152-156 424 373-447 4/0
0.56 4:56 33 8:46 126 125-128 1105 154 150-156 426 364-461 3/0
0.63 5:28 32 8:28 127 124-129 1076 156 154-158 399 343-467 6/0
0.69 6:01 33 8:48 128 125-130 1127 153 150-156 389 283-480 3/1
0.75 6:32 31 8:17 123 120-127 1019 153 152-154 310 281-334 4/5
0.81 7:02 30 8:00 122 120-124 975 154 154-156 338 323-353 0/1
0.88 7:34 32 8:40 123 122-127 1065 154 150-156 334 319-412 1/1
0.94 8:05 31 8:10 129 126-131 1054 152 150-154 413 352-472 3/2
1.00 8:34 29 7:47 134 131-137 1042 158 154-160 441 388-469 2/0
1.06 9:02 28 7:35 139 136-140 1054 160 158-164 415 392-435 4/1
1.13 9:31 29 7:37 137 134-138 1044 160 158-162 367 315-413 3/1
1.19 10:00 29 7:51 130 127-135 1021 156 154-158 345 324-370 1/4
1.25 10:30 30 7:58 127 123-130 1013 153 152-154 363 353-371 1/2
1.31 11:02 32 8:29 124 119-130 1052 157 150-166 374 318-442 1/2
1.38 11:31 29 7:40 129 128-130 989 155 152-158 370 328-441 4/1
1.44 12:00 29 7:41 129 127-131 991 156 154-158 332 306-347 0/1
1.50 12:30 30 8:04 126 123-128 1016 154 152-158 314 287-322 0/2
1.56 13:00 30 7:56 119 115-122 945 153 152-154 294 279-303 0/4
1.63 13:29 30 7:53 115 111-117 907 152 152-154 304 301-311 0/4
1.69 14:01 31 8:20 114 109-118 950 151 150-152 289 280-303 0/4
1.75 26:19 12:18 +11:59 3:16:50 101 69-116 19879 157 106-180 371 149-638 0/5
1.81 26:53 34 9:04 114 85-131 1033 175 172-178 643 600-686 4/1
1.88 27:18 25 6:39 138 131-143 918 167 162-172 624 552-669 7/0
1.94 27:45 27 7:18 145 142-147 1058 162 160-162 512 488-547 4/0
2.00 28:12 27 7:14 147 146-148 1063 160 158-162 421 351-482 3/0
2.06 28:37 25 6:32 145 144-146 948 161 160-162 352 347-363 0/2
2.13 29:00 24 6:19 143 141-145 904 161 160-162 353 333-375 0/5
2.19 29:26 25 6:44 139 137-141 935 163 162-166 374 350-415 2/1
2.25 29:49 23 6:15 141 139-143 882 166 164-168 462 422-476 0/0
2.31 30:13 24 6:27 143 141-145 923 166 164-168 449 433-487 2/1
2.38 31:08 55 14:34 126 92-147 1836 115 90-184 187 37-580 1/1
2.44 31:30 22 5:57 131 109-143 780 180 176-184 599 573-633 4/0
2.50 31:53 23 6:05 148 143-152 900 173 172-176 638 592-665 4/0
2.56 32:17 24 6:26 155 153-157 998 170 168-172 543 521-582 2/1
2.63 32:42 25 6:37 158 157-159 1046 167 164-170 457 387-528 0/4
2.69 33:06 24 6:25 158 157-159 1013 165 164-166 367 343-390 0/7
2.75 33:28 22 5:53 158 157-159 931 166 164-168 345 321-364 2/1
2.81 33:51 23 6:09 155 154-157 953 168 166-168 378 324-418 2/1
2.88 34:14 22 6:00 156 154-158 936 170 168-172 469 419-482 0/2
2.94 34:36 23 6:05 158 157-158 961 170 170-170 461 443-481 0/1
3.00 35:46 1:09 18:27 132 96-159 2436 111 88-172 140 5-457 3/1
3.06 36:12 26 7:02 106 89-133 746 167 108-176 476 2-639 6/0
3.13 36:36 24 6:31 143 135-150 933 171 170-174 611 515-658 1/0
3.19 37:00 24 6:24 154 151-157 986 170 168-172 490 465-528 0/4
3.25 37:26 26 6:56 158 156-161 1096 166 162-170 454 392-479 0/7
3.31 37:51 24 6:31 159 158-160 1037 163 162-164 332 304-392 0/6
3.38 38:15 24 6:18 157 155-159 989 163 162-166 312 295-322 2/1
3.44 38:37 23 6:02 154 152-157 930 164 164-166 346 310-378 1/1
3.50 39:01 24 6:17 156 154-158 980 167 164-168 439 381-491 1/1
3.56 39:24 24 6:16 157 156-158 984 167 166-168 455 432-477 2/3
3.63 40:10 46 12:09 152 131-160 1847 119 88-170 221 64-450 7/0
3.69 40:56 46 12:13 113 97-131 1380 117 82-174 226 25-541 3/1
3.75 41:21 25 6:46 141 133-148 953 170 168-172 603 546-641 1/1
3.81 41:46 25 6:35 153 149-157 1006 168 166-168 519 478-590 0/5
3.88 42:12 26 6:57 159 157-161 1104 167 166-168 443 412-485 0/8
3.94 42:39 27 7:10 160 159-161 1146 163 162-164 347 306-403 0/3
4.00 43:01 23 6:03 159 157-161 963 162 162-162 319 308-326 1/1
4.06 43:23 22 5:55 157 155-158 928 164 162-164 322 305-355 1/1
4.13 43:48 25 6:38 156 154-157 1035 166 164-168 395 359-448 1/4
4.19 44:12 24 6:21 156 155-157 990 166 164-166 450 439-471 2/3
4.25 44:44 32 8:28 157 156-159 1328 144 92-168 353 81-465 8/0
4.31 45:44 1:00 16:01 124 105-156 1986 108 74-176 126 4-553 1/1
4.38 46:09 25 6:42 136 127-144 910 172 170-174 637 540-680 0/2
4.44 46:34 25 6:36 151 144-157 996 169 168-172 536 454-644 0/8
4.50 46:59 25 6:44 158 156-161 1064 168 166-170 435 412-463 0/11
4.56 47:27 28 7:30 161 159-162 1207 165 164-168 356 286-428 0/2
4.62 47:50 23 6:04 161 160-165 977 163 162-164 288 271-309 1/1
4.69 48:12 22 5:56 158 157-160 939 164 162-166 279 254-303 0/2
4.75 48:37 25 6:38 157 156-158 1042 166 164-168 356 305-431 0/3
4.81 49:00 23 6:06 159 158-160 969 168 166-170 455 435-466 3/49
4.87 49:23 23 6:14 161 160-163 1004 167 162-168 441 434-450 10/0
4.94 1:00:18 10:55 +9:24 2:54:41 122 81-160 21312 118 60-154 185 1-461 12/0
5.00 1:00:54 36 9:35 123 111-133 1178 154 150-156 513 356-599 10/0
5.06 1:01:32 38 10:03 135 133-137 1357 153 152-154 585 560-602 8/0
5.12 1:02:11 39 10:18 136 134-138 1400 153 152-154 514 465-555 7/1
5.19 1:02:44 33 8:52 138 137-140 1224 152 150-154 486 441-522 4/0
5.25 1:03:17 33 8:49 138 137-139 1218 153 152-154 442 407-466 4/1
5.31 1:03:50 33 8:50 135 133-138 1193 151 150-152 398 331-437 0/4
5.38 1:04:23 33 8:44 131 128-134 1144 150 148-152 298 279-328 1/1
5.44 1:04:55 32 8:35 131 128-135 1125 153 152-154 352 309-426 4/1
5.50 1:05:29 34 8:57 137 134-139 1226 153 152-154 366 314-427 2/1
5.56 1:06:02 34 9:01 137 134-139 1235 151 150-152 320 303-342 1/2
5.63 1:06:33 31 8:09 134 132-136 1092 152 150-156 310 288-334 0/2
5.69 1:07:06 34 8:57 130 127-133 1164 149 148-150 293 253-365 0/5
5.75 1:07:37 30 8:01 127 124-128 1018 151 148-152 277 244-293 0/4
5.81 1:08:10 33 8:55 121 120-124 1079 147 144-148 290 252-327 0/4
5.88 1:08:41 31 8:16 119 118-121 983 152 146-154 290 259-307 0/4
5.94 1:09:10 29 7:49 121 120-122 946 152 150-154 289 275-306 0/5
6.00 1:09:39 29 7:39 122 120-126 934 154 152-154 304 282-326 0/4
6.06 1:10:09 30 7:56 124 122-126 983 153 150-154 303 282-324 0/4
6.13 1:10:40 31 8:20 121 120-122 1008 149 146-150 370 292-490 6/0
6.19 1:11:12 32 8:35 124 121-126 1064 150 148-152 498 465-534 6/0
6.24 1:11:40 28 8:46 127 126-128 1114 149 144-152 413 350-491 2/0

Heart

135/165max
  • Show Beats/Mile

Elevation

Asc 200m, Range 105m, Flat prediction 50:49
Elevation Graph
Biggest Climbs (m) Min/mi
59 5.6% 8:46
57 8.7% 9:38
15 4.0% 6:49
14 5.1% 8:26
11 2.8% 8:02
11 4.5% 6:29
See your biggest climbs

Power

382W (686 max)
Power Graph
Power Bands

Cadence

153 (184 max) Stride Length: 130cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 66.0 158 6.1 43:15 9:04
Walk 19.4 92 0.1 16:12 1:49:36
Still 0.3 - - 14 -
Pause 14.3 - - 11:59 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:29 5:57 58.10% More
800m 3:03 6:08 66.86% More
1km 4:05 6:34 65.04% More
Mile 6:49 6:49 66.01% More
5k 22:47 7:20 67.33% More
5 miles 1:00:54 12:11 41.11% More
10k 1:11:26 11:30 43.81% More

Predictions

Dist Time Per Mile WAVA
1M 7:07 7:07 63.30
5km 23:53 7:41 64.23
5M 39:41 7:56 63.09
10km 50:03 8:03 62.53
10M 1:23:12 8:19 62.24
Half 1:51:01 8:28 61.28
20M 2:54:25 8:43 61.81
Mara 3:52:43 8:53 61.77
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