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Thu 21st Sep 2023 at 7:48am by Shaker

Run > Intervals
  • Time
    40:04
  • Miles
    4.21
  • Min/mi
    9:31
  • Pacing
    84.9%
  • WAVA
    56.75
  • Stride(cm)
    100
  • Cals
    441
  • Cadence
    168
  • BPM
    139
  • %MHR
    81.2
  • B/mi
    1322
  • Asc(m)
    167
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:30(6:30/km) 125/145bpm [813b/km] 65cal
2) 1km - 5:39(5:39/km) 144/153bpm [813b/km] 67cal
3) 1km - 5:32(5:32/km) 147/159bpm [814b/km] 66cal
4) 1km - 5:24(5:24/km) 148/161bpm [799b/km] 66cal
5) 1km - 5:38(5:38/km) 148/159bpm [834b/km] 69cal
6) 1km - 6:51(6:51/km) 130/147bpm [892b/km] 63cal
7) 0.78km - 4:30(5:47/km) 131/142bpm [757b/km] 45cal
6:30 5:39 5:32 5:24 5:38 6:51 4:30

Map
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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.
0.06 46 46 12:14 112 103-125 1369 159 146-164 0/0
0.13 1:26 40 10:38 114 110-117 1212 163 160-166 0/1
0.19 2:05 39 10:31 117 114-120 1230 166 164-166 1/2
0.25 2:45 40 10:32 118 115-121 1244 166 166-166 1/1
0.31 3:23 38 10:06 123 120-125 1243 167 166-170 0/2
0.38 3:59 37 9:48 128 126-130 1254 168 166-170 3/0
0.44 4:39 40 10:34 133 127-138 1406 167 166-168 8/0
0.50 5:17 38 10:11 134 131-135 1365 168 166-170 1/9
0.56 5:56 38 10:14 137 134-140 1401 168 164-170 1/5
0.63 6:33 37 9:54 143 140-144 1415 168 168-170 1/1
0.69 7:10 38 10:05 141 139-143 1422 169 168-170 3/0
0.75 7:49 38 10:13 139 138-142 1420 169 168-170 2/0
0.81 8:27 38 10:07 143 142-143 1446 168 166-170 0/3
0.88 9:04 38 10:04 142 140-143 1429 169 166-170 3/0
0.94 9:42 37 9:54 144 140-146 1427 168 166-170 2/3
1.00 10:13 31 8:16 144 143-146 1190 172 170-174 2/0
1.06 10:42 29 7:47 147 143-150 1145 173 172-174 1/1
1.13 11:12 30 8:05 150 147-153 1212 176 174-178 1/7
1.19 11:43 31 8:18 148 145-150 1229 173 170-176 2/0
1.25 12:13 30 7:55 147 145-149 1164 173 170-176 4/2
1.31 12:43 30 8:03 146 142-149 1174 174 170-176 1/4
1.38 13:17 34 8:58 142 140-144 1273 167 162-172 0/3
1.44 13:58 41 11:01 144 140-147 1586 162 162-162 1/0
1.50 14:42 44 11:51 145 143-146 1719 162 160-164 1/2
1.56 15:17 34 9:11 145 144-147 1332 168 162-172 1/0
1.63 15:46 29 7:50 147 145-150 1152 174 172-176 2/0
1.69 16:15 29 7:41 155 150-159 1191 173 168-176 1/0
1.75 16:46 31 8:09 152 150-155 1239 170 168-172 1/3
1.81 17:16 30 8:01 153 151-155 1226 172 170-174 2/3
1.88 17:46 30 7:57 153 152-154 1216 171 168-176 1/1
1.94 18:20 34 9:07 153 151-156 1394 167 154-176 4/0
2.00 19:03 44 11:39 148 145-155 1724 163 160-166 1/1
2.06 19:45 41 11:03 140 138-142 1547 164 160-168 1/1
2.13 20:17 32 8:33 137 135-138 1171 171 168-174 0/3
2.19 20:45 29 7:37 141 136-145 1075 175 172-176 5/0
2.25 21:14 29 7:42 144 144-145 1109 176 174-178 1/1
2.31 21:44 30 8:03 150 145-155 1208 175 174-176 2/0
2.38 22:14 30 7:57 155 155-156 1231 174 172-176 0/2
2.44 22:43 29 7:41 158 156-161 1213 173 170-174 1/2
2.50 23:15 32 8:39 157 156-159 1358 171 162-174 7/0
2.56 24:01 45 12:03 152 146-156 1833 164 158-168 2/6
2.63 24:42 42 11:05 148 146-150 1641 166 162-168 6/3
2.69 25:14 32 8:27 143 140-148 1209 171 168-176 4/6
2.75 25:42 28 7:25 139 138-139 1030 178 176-182 1/0
2.81 26:11 29 7:51 146 139-152 1145 175 172-178 1/1
2.88 26:41 30 7:56 152 150-155 1206 176 174-178 2/5
2.94 27:11 30 7:57 153 152-155 1217 177 174-178 2/1
3.00 27:40 29 7:40 149 148-150 1143 174 172-176 2/0
3.06 28:12 32 8:39 147 146-149 1272 149 82-176 7/1
3.13 28:58 46 12:12 145 143-147 1769 159 158-162 17/0
3.19 29:42 45 11:55 136 130-142 1620 163 162-166 3/10
3.25 30:26 44 11:41 127 125-128 1483 165 162-166 7/3
3.31 31:06 40 10:38 127 126-128 1351 169 168-170 0/7
3.38 31:43 37 9:45 130 125-133 1266 167 166-168 0/6
3.44 32:21 38 10:13 131 130-133 1338 168 166-168 2/5
3.50 32:59 38 10:07 131 127-135 1325 167 164-170 3/3
3.56 33:36 37 9:58 127 124-130 1266 168 168-168 1/4
3.63 34:09 33 8:47 125 123-129 1099 169 168-170 1/7
3.69 34:45 36 9:39 130 128-131 1255 169 166-172 8/4
3.75 35:23 38 10:01 129 127-130 1292 168 166-168 0/4
3.81 36:07 44 11:49 123 121-124 1453 166 164-168 17/0
3.88 36:51 43 11:35 123 119-125 1426 166 162-168 2/8
3.94 37:30 39 10:24 125 121-127 1300 166 164-168 8/3
4.00 38:06 36 9:39 132 127-134 1275 169 168-172 1/3
4.06 38:42 36 9:38 134 131-140 1291 170 168-174 0/5
4.13 39:18 36 9:33 140 139-141 1336 170 170-172 0/9
4.19 39:53 35 9:27 139 137-140 1314 171 168-172 1/4
4.21 40:05 12 8:37 142 142-142 1224 174 174-174 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 18.1% 11:51
    20 11.6% 11:10
    17 7.2% 10:02

  • Cadence Distribution

    168 avge / 182 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 168 4.2 39:56 9:31
    Walk 0.4 82 0 9 9:58

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:43 47.36% More
    800m 4:07 8:17 53.11% More
    1km 5:23 8:40 53.79% More
    Mile 8:25 8:25 60.28% More
    5k 28:38 9:13 57.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:24 7:24 68.54
    5km 28:03 9:02 59.15
    5M 49:02 9:48 55.44
    10km 1:03:17 10:11 53.75
    10M 1:50:40 11:04 50.64
    Half 2:31:58 11:36 48.76
    20M 4:09:46 12:29 46.56
    Mara 5:42:58 13:05 45.43

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