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Thu 15th May 2025 at 9:22am by Dougrattray

Run > Intervals
  • Time
    53:06
  • Miles
    3.93
  • Min/mi
    13:31
  • WAVA
    33.63
  • Stride(cm)
    83
  • Cals
    618
  • Watts
    338
  • Cadence
    144
  • BPM
    131
  • %MHR
    74.8
  • B/mi
    1769
  • Asc(m)
    21
  • Surface
    Road

Notes & Comments

1) 0.5km - 3:22(6:45/km) 107/116bpm [722b/km] 37cal 356/406W
2) 0.31km - 1:53(6:00/km) 115/129bpm [689b/km] 23cal 416/674W
3) 0.5km - 2:00(4:00/km) 139/154bpm [556b/km] 30cal 586/675W
4) 0.1km - 1:39(16:31/km) 127/152bpm [2098b/km] 18cal 86/609W
5) 0.01km - 20(38:35/km) 101/104bpm [3897b/km] 2cal 71/450W
6) 0.5km - 2:03(4:05/km) 143/154bpm [584b/km] 30cal 578/662W
7) 0.03km - 1:47(1:00:23/km) 129/153bpm [7789b/km] 22cal 47/550W
8) 0.01km - 20(31:04/km) 100/111bpm [3107b/km] 2cal 91/431W
9) 0.5km - 2:01(4:02/km) 148/161bpm [597b/km] 30cal 568/652W
10) 0.08km - 2:27(31:08/km) 126/160bpm [3923b/km] 25cal 51/598W
11) 0.01km - 20(30:12/km) 101/111bpm [3050b/km] 1cal 94/478W
12) 0.5km - 2:03(4:07/km) 148/159bpm [608b/km] 31cal 574/666W
13) 0.06km - 2:17(39:29/km) 129/159bpm [5094b/km] 26cal 47/561W
14) 0.01km - 20(26:35/km) 103/113bpm [2738b/km] 1cal 126/452W
15) 0.5km - 2:04(4:08/km) 150/163bpm [620b/km] 35cal 560/646W
16) 0.06km - 3:34(1:03:29/km) 123/163bpm [7809b/km] 31cal 33/582W
17) 0.01km - 20(42:47/km) 103/107bpm [4407b/km] 1cal 88/400W
18) 0.5km - 2:03(4:06/km) 149/164bpm [612b/km] 34cal 575/651W
19) 0.05km - 3:25(1:09:40/km) 123/164bpm [8569b/km] 28cal 52/603W
20) 0.01km - 20(33:40/km) 102/111bpm [3434b/km] 1cal 88/515W
21) 0.5km - 2:03(4:06/km) 150/163bpm [614b/km] 32cal 573/677W
22) 0.06km - 2:46(48:52/km) 126/161bpm [6157b/km] 24cal 49/603W
23) 0.01km - 20(34:03/km) 104/117bpm [3541b/km] 1cal 104/421W
24) 0.5km - 2:04(4:08/km) 151/163bpm [625b/km] 34cal 588/659W
25) 0.06km - 3:06(52:57/km) 126/163bpm [6671b/km] 27cal 42/560W
26) 0.01km - 20(33:08/km) 103/116bpm [3413b/km] 1cal 118/440W
27) 0.5km - 2:05(4:10/km) 151/167bpm [630b/km] 35cal 560/668W
28) 0.03km - 3:46(2:01:30/km) 123/163bpm [14945b/km] 28cal 35/575W
29) 0.01km - 20(43:11/km) 110/115bpm [4750b/km] 1cal 77/405W
30) 0.41km - 1:38(3:57/km) 148/160bpm [586b/km] 27cal 590/735W
3:22 1:53 2:00 1:39 20 2:03 1:47 20 2:01 2:27 20 2:03 2:17 20 2:04 3:34 20 2:03 3:25 20 2:03 2:46 20 2:04 3:06 20 2:05 3:46 20 1:38

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.
0.31 3:22 3:22 10:49 107 74-116 1157 154 0-160 356 0-406 6/2
0.51 6:25 3:03 +1 15:43 115 91-129 1807 159 110-188 420 236-674 2/4
0.82 8:25 2:00 6:26 139 102-154 895 171 166-182 586 428-675 5/2
0.88 9:45 1:20 21:29 133 103-152 2857 106 80-178 111 15-609 0/1
0.88 10:24 39 2:01:03 102 92-106 12347 99 0-254 40 0-450 0/0
1.19 12:27 2:03 6:34 142 102-154 933 169 164-176 577 450-662 3/4
1.21 14:29 2:02 1:50:44 125 94-153 13842 49 0-176 47 0-550 1/3
1.22 14:34 5 12:28 105 101-111 1310 148 106-168 355 236-431 0/0
1.53 16:35 2:01 6:30 147 110-161 955 173 168-182 567 431-652 5/3
1.58 18:30 1:55 39:12 132 105-160 5174 99 0-228 66 0-598 1/1
1.59 19:22 52 2:06:19 103 95-111 13011 82 0-186 44 0-478 1/1
1.90 21:25 2:03 6:37 147 111-159 972 170 164-178 573 478-666 4/5
1.93 22:19 54 24:58 150 136-159 3745 58 0-168 88 0-561 0/2
1.94 24:02 1:43 3:40:19 114 99-135 25116 97 0-232 45 0-452 1/1
2.25 26:06 2:04 6:39 150 115-163 998 170 166-176 560 524-646 4/2
2.29 27:01 55 26:14 153 141-163 4015 87 0-170 103 0-592 0/1
2.29 30:00 2:59 10:16:18 112 98-140 69026 52 0-182 21 0-400 2/2
2.60 32:03 2:03 6:37 148 107-164 978 169 166-174 573 400-651 3/4
2.63 34:01 1:58 1:04:29 137 108-164 8835 91 0-178 80 0-603 1/2
2.64 35:48 1:47 4:49:52 105 97-111 30436 68 0-174 32 0-515 1/1
2.95 37:51 2:03 6:35 149 111-163 982 170 166-176 572 515-677 4/3
2.98 39:30 1:39 46:55 138 114-161 6475 61 0-170 65 0-603 1/2
2.99 40:57 1:27 3:58:22 107 97-117 25506 111 0-212 50 0-421 1/1
3.30 43:01 2:04 6:39 150 117-163 998 169 166-174 586 421-659 4/3
3.34 43:58 57 26:07 152 138-163 3970 67 0-168 89 0-565 0/1
3.34 46:39 2:41 +1 7:09:15 113 98-138 48505 87 0-232 38 0-440 2/1
3.65 48:44 2:05 6:43 150 116-167 1008 169 164-174 559 440-668 5/3
3.67 50:41 1:57 1:40:55 137 111-167 13825 71 0-244 54 0-575 1/1
3.68 52:50 2:09 7:28:09 109 102-115 48849 55 0-182 28 0-405 1/1
3.93 54:29 1:39 +1 6:26 147 115-160 946 172 166-178 588 405-735 3/6
3.93 54:29 0 +1 7:16 160 160-160 1163 166 166-166 520 520-520 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 167 max Delete HR Trace

  • Cadence Distribution

    144 avge / 254 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 56.7 166 3.8 30:49 8:15
    Walk 26.6 93 0.2 14:33 1:22:02
    Still 16.3 - - 8:55 -
    Pause 0.4 - - 12 -

  • Power Distribution

    338W (735 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 22 5:53 48.46% More
    200m 45 5:59 51.15% More
    400m 1:34 6:20 50.71% More
    800m 4:43 9:29 39.39% More
    1km 5:33 8:55 44.02% More
    Mile 10:00 10:00 41.95% More
    5k 40:51 13:09 34.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:27 12:27 33.67
    5km 41:23 13:19 33.94
    5M 1:08:32 13:42 33.35
    10km 1:26:18 13:53 33.03
    10M 2:22:54 14:17 32.71
    Half 3:10:16 14:31 32.39
    20M 4:57:56 14:54 32.31
    Mara 6:36:41 15:08 32.41
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