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Thu 31st Aug 2023 at 6:59am by McGettingThere

Run > Intervals
  • Time
    37:14
  • Miles
    4.11
  • Min/mi
    9:04
  • Pacing
    1.4%
  • WAVA
    53.13
  • Stride(cm)
    109
  • Cals
    286
  • Cadence
    164
  • BPM
    134
  • %MHR
    75.4
  • B/mi
    1216
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

Sunrise Agios.
Warm up then some fast feet, then progressive laps.
8, 7:30, 7, 6:30 - turned out a bit quicker.
Warm down.
Split Summary
===
1) 1mi - 8:24(8:24/mi) 139/149bpm [1167b/mi] 81cal
2) 0.47mi - 3:35(7:43/mi) 148/158bpm [1142b/mi] 37cal
3) 0.16mi - 3:57(24:33/mi) 127/148bpm [3117b/mi] 22cal
4) 0.04mi - 17(6:37/mi) 116/119bpm [768b/mi] 1cal
5) 0.03mi - 49(24:25/mi) 131/136bpm [3198b/mi] 4cal
6) 0.04mi - 15(6:37/mi) 124/127bpm [821b/mi] 1cal
7) 0.04mi - 1:03(23:32/mi) 123/137bpm [2895b/mi] 5cal
8) 0.03mi - 13(7:25/mi) 115/117bpm [853b/mi]
9) 0.08mi - 1:40(20:31/mi) 116/128bpm [2380b/mi] 7cal
10) 0.24mi - 1:55(7:57/mi) 119/127bpm [947b/mi] 9cal
11) 0.24mi - 1:48(7:26/mi) 124/129bpm [922b/mi] 10cal
12) 0.24mi - 1:39(6:49/mi) 129/132bpm [878b/mi] 10cal
13) 0.25mi - 1:28(5:58/mi) 138/147bpm [823b/mi] 12cal
14) 1mi - 8:33(8:33/mi) 140/154bpm [1197b/mi] 72cal
15) 0.25mi - 1:37(6:35/mi) 148/151bpm [974b/mi] 15cal
8:24 3:35 3:57 17 49 15 1:03 13 1:40 1:55 1:48 1:39 1:28 8:33 1:37

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 13:26 13:26 +1 13:26 137 76-149 1840 173 0-214 42/42
1.46 17:00 3:35 7:42 149 141-157 1147 171 104-184 18/17
1.63 20:57 3:57 24:33 128 112-148 3142 86 0-138 10/13
1.67 21:13 16 6:16 116 113-118 726 67 0-138 3/3
1.70 22:03 49 26:34 130 117-136 3454 115 102-138 3/0
1.74 22:17 14 6:31 125 123-127 816 51 0-130 1/2
1.78 23:19 1:02 24:03 124 114-137 2982 82 0-130 3/2
1.81 23:30 11 6:39 115 114-117 764 99 0-250 0/2
1.89 25:10 1:39 21:04 116 101-127 2444 93 0-250 5/5
2.13 27:04 1:54 7:55 119 110-127 942 172 168-178 8/11
2.37 28:51 1:47 7:26 124 121-129 922 171 168-174 8/8
2.61 30:29 1:38 6:47 129 125-132 875 173 170-178 9/6
2.85 31:58 1:28 6:00 139 129-146 835 179 172-182 10/9
3.85 42:16 10:18 +1 10:20 140 103-154 1446 158 0-178 31/27
4.10 43:53 1:37 +1 6:36 148 145-151 976 178 174-182 4/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 157 max Delete HR Trace

  • Cadence Distribution

    164 avge / 250 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 68.7 175 3.8 29:41 8:15
    Walk 25.7 109 0.3 11:47 39:28
    Still 1.7 - - 47 -
    Pause 3.9 - - 1:46 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:02 55.77% More
    800m 3:12 6:26 61.67% More
    1km 4:07 6:38 62.94% More
    Mile 7:05 7:05 63.01% More
    5k 30:31 9:49 48.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 60.86
    5km 26:59 8:41 55.01
    5M 46:39 9:20 51.88
    10km 59:54 9:38 50.45
    10M 1:43:33 10:21 47.92
    Half 2:21:15 10:47 46.36
    20M 3:49:49 11:29 44.57
    Mara 5:13:32 11:58 43.68
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