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Tue 6th Jun 2023 at 5:31pm by onlychaz

Run > Intervals
  • Not good
  • windy
  • Time
    31:00
  • Miles
    2.91
  • Min/mi
    10:39
  • Pacing
    74.3%
  • WAVA
    43.40
  • Stride(cm)
    97
  • Cals
    249
  • Watts
    201
  • Cadence
    156
  • BPM
    154
  • %MHR
    89.9
  • B/mi
    1637
  • Asc(m)
    23
  • Surface
    Mixed

Notes & Comments

Spontaneous bonus run in Southwold. So chose to do intervals. Bit sluggish.

Split Summary
===
1) 0.54km - 5:00(9:13/km) 99/115bpm [912b/km] 26cal 109/202W
2) 0.24km - 1:00(4:09/km) 125/143bpm [518b/km] 8cal 255/309W
3) 0.5km - 3:00(5:59/km) 162/172bpm [971b/km] 27cal 221/288W
4) 0.2km - 1:00(4:55/km) 170/176bpm [836b/km] 9cal 250/268W
5) 0.48km - 3:00(6:15/km) 171/177bpm [1068b/km] 28cal 228/355W
6) 0.2km - 1:00(4:58/km) 171/178bpm [850b/km] 9cal 245/271W
7) 0.49km - 3:00(6:08/km) 171/180bpm [1049b/km] 28cal 221/269W
8) 0.2km - 1:00(5:06/km) 174/178bpm [886b/km] 10cal 247/272W
9) 0.48km - 3:00(6:15/km) 175/182bpm [1094b/km] 28cal 213/260W
10) 0.19km - 1:00(5:23/km) 171/184bpm [922b/km] 10cal 281/320W
11) 0.48km - 3:00(6:14/km) 175/184bpm [1091b/km] 28cal 217/311W
12) 0.57km - 5:00(8:44/km) 148/172bpm [1292b/km] 31cal 144/223W
13) 0.11km - 1:00(9:11/km) 152/161bpm [1397b/km] 7cal 157/221W
5:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 5:00 1:00

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.
0.34 4:59 4:59 14:47 99 70-115 1464 105 0-184 109 0-202 7/9
0.49 5:58 59 6:33 126 94-143 826 170 136-178 258 133-309 0/7
0.80 8:57 3:00 9:40 162 143-172 1566 166 162-172 221 193-288 1/4
0.92 9:57 1:00 7:54 170 162-176 1342 169 166-172 250 209-268 1/1
1.22 12:57 3:00 10:04 171 169-177 1723 165 156-168 228 190-355 8/6
1.34 13:56 1:00 7:58 171 168-178 1361 168 164-170 246 199-271 1/1
1.65 16:56 3:00 9:54 171 164-180 1692 165 162-168 221 207-269 6/4
1.77 17:55 59 8:09 174 168-178 1419 167 164-170 247 227-272 3/4
2.06 20:55 3:00 10:05 175 170-182 1766 167 164-174 213 188-260 4/4
2.18 21:55 1:00 8:40 171 160-184 1481 168 166-170 281 221-320 8/0
2.48 24:55 3:00 10:02 175 169-184 1757 167 162-170 217 199-311 6/7
2.83 29:54 5:00 14:03 148 129-172 2080 134 0-168 144 0-223 8/6
2.90 30:55 1:01 +1 15:22 152 138-161 2336 132 124-168 157 129-221 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 184 max Delete HR Trace

  • Cadence Distribution

    156 avge / 184 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 70.9 166 2.3 21:58 9:26
    Walk 28.0 128 0.6 8:41 15:00
    Still 1.1 - - 20 -

  • Power Distribution

    201W (355 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:40 44.88% More
    800m 4:16 8:35 44.63% More
    1km 5:20 8:35 46.75% More
    Mile 8:54 8:54 48.16% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:59 9:59 42.92
    5km 33:14 10:42 43.42
    5M 55:01 11:00 42.95
    10km 1:09:17 11:09 42.67
    10M 1:54:43 11:28 42.33
    Half 2:32:44 11:40 41.98
    20M 3:59:11 11:58 41.97
    Mara 5:18:27 12:09 41.73

Photos



Bespoke Fields

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Effort level

Three Things You Saw Today

1 Southwold lighthouse
2 Shut up fish and chip shops
3 Golf course
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