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

Run > Intervals
  • windy
  • Time
    50:17
  • Miles
    6.24
  • Min/mi
    8:03
  • WAVA
    62.49
  • 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

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.62 5:26 5:26 8:45 122 63-134 1067 151 0-158 441 0-557 56/2
1.24 10:27 5:01 8:05 129 120-140 1042 155 150-164 371 281-480 22/17
1.73 14:20 3:53 +1 8:03 121 109-131 974 154 148-166 326 279-442 7/23
2.33 30:19 15:59 26:33 137 69-148 3638 163 0-180 462 0-686 19/10
2.36 31:02 43 21:49 128 93-147 2792 107 90-166 156 53-540 1/1
2.96 34:46 3:44 6:11 152 92-159 939 169 104-184 466 37-665 14/16
3.00 35:47 1:01 27:37 128 94-158 3536 88 0-166 78 0-457 0/3
3.60 39:37 3:50 6:25 149 89-161 957 167 108-176 436 2-658 14/20
3.64 40:37 1:00 22:54 133 97-159 3045 95 82-168 121 39-450 3/2
4.24 44:31 3:54 6:31 152 104-161 990 165 82-174 426 25-641 14/24
4.28 45:31 1:00 24:29 133 106-158 3256 93 0-164 93 4-454 1/7
4.87 49:23 3:52 6:31 153 105-165 997 166 124-176 416 8-680 13/27
4.89 50:23 1:00 +1 48:58 137 105-162 6708 86 0-164 63 0-461 0/5
5.52 1:05:38 15:15 +1 24:32 130 77-140 3189 152 0-156 427 0-602 67/57
6.14 1:10:47 5:09 8:17 125 118-139 1036 151 144-156 308 244-534 8/36
6.24 1:11:40 54 +1 8:38 125 121-128 1079 149 144-152 454 350-534 8/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient 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

  • Cadence Distribution

    153 avge / 184 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % 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 -

  • Power Distribution

    382W (686 max)

  • 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 65.76% More
    Mile 6:49 6:49 67.91% More
    5k 22:47 7:20 67.33% More
    5 miles 1:00:54 12:11 41.13% More
    10k 1:11:26 11:30 43.81% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:07 7:07 65.12
    5km 23:53 7:41 64.23
    5M 39:41 7:56 63.12
    10km 50:03 8:03 62.53
    10M 1:23:12 8:19 61.82
    Half 1:51:01 8:28 61.18
    20M 2:54:25 8:43 60.96
    Mara 3:52:43 8:53 61.12
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