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%
  • WAVA
    45.09
  • 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
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

17% 4% 2% 47% 11% 19%

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 54 54 14:27 84 70-89 1213 135 130-140 131 118-154 1/1
0.13 1:36 42 11:16 93 86-105 1048 146 132-160 169 151-202 1/0
0.19 2:25 48 12:56 111 105-115 1435 135 94-162 156 34-196 2/2
0.25 3:12 47 12:33 109 107-111 1369 112 90-184 113 54-175 1/1
0.31 4:36 1:24 22:20 101 93-112 2255 133 128-138 124 4-144 0/2
0.38 5:14 38 10:09 98 94-113 995 146 136-172 171 114-309 1/1
0.44 5:38 24 6:31 130 117-138 847 174 172-178 265 253-297 0/1
0.50 6:04 26 7:00 142 138-144 994 173 170-178 275 264-288 1/3
0.56 6:40 35 9:27 150 145-167 1417 166 164-170 245 231-272 0/5
0.63 7:17 37 9:51 171 169-172 1686 165 164-166 224 211-237 0/3
0.69 7:54 37 9:50 167 163-170 1642 166 164-168 205 193-209 0/1
0.75 8:31 37 9:50 163 162-163 1602 165 162-168 208 193-221 0/0
0.81 9:06 35 9:26 162 161-164 1527 165 164-168 209 203-215 0/0
0.88 9:35 29 7:46 168 164-171 1304 170 168-172 249 213-259 1/1
0.94 10:06 31 8:12 175 171-177 1435 169 166-170 263 259-268 1/0
1.00 10:46 40 10:36 175 172-177 1854 164 162-166 228 209-264 1/1
1.06 11:21 35 9:28 170 170-172 1608 166 164-168 220 214-225 0/1
1.13 11:59 38 10:11 170 169-172 1732 165 156-168 268 216-355 5/1
1.19 12:37 38 10:01 171 170-172 1714 165 164-168 207 194-226 1/3
1.25 13:12 35 9:16 169 169-170 1566 165 164-168 201 190-239 1/1
1.31 13:42 31 8:10 170 168-173 1388 168 166-170 249 230-271 1/1
1.38 14:14 32 8:27 177 173-180 1496 168 164-170 263 244-270 0/1
1.44 14:51 37 9:49 176 173-179 1728 165 162-166 225 212-237 1/1
1.50 15:28 38 10:00 172 170-173 1720 166 164-168 210 207-218 2/1
1.56 16:05 37 9:48 169 169-170 1656 166 164-168 212 208-222 1/1
1.63 16:42 37 9:49 167 166-169 1638 165 162-166 212 207-222 4/1
1.69 17:17 35 9:26 168 164-173 1586 166 162-170 244 216-272 2/4
1.75 17:48 31 8:14 176 173-177 1449 167 166-170 248 239-256 1/2
1.81 18:22 34 8:57 179 177-182 1601 167 164-174 227 200-260 0/1
1.88 19:00 38 10:12 176 174-180 1796 168 166-170 203 188-216 1/1
1.94 19:37 37 9:53 172 171-175 1700 167 166-170 205 200-208 2/1
2.00 20:15 38 10:03 171 170-172 1719 166 164-168 209 204-216 3/0
2.06 20:53 38 10:12 177 170-181 1804 166 164-168 228 218-235 6/0
2.13 21:27 34 9:11 164 160-179 1507 168 166-170 253 219-307 1/2
2.19 21:59 31 8:23 180 165-184 1508 168 166-170 303 288-320 1/1
2.25 22:38 39 10:28 182 179-184 1906 166 162-170 237 199-304 2/3
2.31 23:16 38 10:05 176 173-179 1776 167 166-170 207 201-215 2/1
2.38 23:52 36 9:35 173 173-175 1658 169 168-170 210 203-218 1/1
2.44 24:29 38 10:01 172 172-173 1722 168 166-170 207 201-213 2/0
2.50 25:10 41 10:52 171 169-172 1858 163 144-166 216 174-229 1/1
2.56 26:09 59 15:51 159 150-171 2521 126 122-132 145 130-167 1/0
2.63 27:07 58 15:28 147 144-150 2274 131 128-134 123 116-130 1/1
2.69 28:04 57 15:10 142 140-144 2154 131 128-132 128 120-142 1/1
2.75 29:01 57 15:13 138 129-145 2099 131 128-134 129 124-136 1/1
2.81 29:42 40 10:45 142 130-152 1527 152 130-168 175 127-216 1/2
2.88 30:27 45 11:59 158 152-161 1892 148 124-168 192 148-223 1/0
2.91 31:00 33 16:20 145 138-161 2369 127 124-130 140 129-152 0/0

Heart

154/184max
  • Show Beats/Mile

Elevation

Asc 23m, Range 15m, Flat prediction 31:00
Elevation Graph
No climbs of at least 10 metres detected.

Power

201W (355 max)
Power Graph
Power Bands

Cadence

156 (184 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% 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 -

Photos

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 46.76% More
Mile 8:54 8:54 48.20% More

Predictions

Dist Time Per Mile WAVA
1M 9:59 9:59 42.96
5km 33:14 10:42 45.10
5M 55:01 11:00 44.37
10km 1:09:17 11:09 44.08
10M 1:54:43 11:28 43.74
Half 2:32:44 11:40 42.85
20M 3:59:11 11:58 42.95
Mara 5:18:27 12:09 42.66

Bespoke Fields

Amend your bespoke fields
Effort level

Three Things You Saw Today

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