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Fri 16th May 2025 at 7:23am by Sampson

Run > Intervals
  • Time
    40:59
  • Miles
    5.48
  • Min/mi
    7:29
  • WAVA
    57.67
  • Stride(cm)
    126
  • Cals
    474
  • Watts
    359
  • Cadence
    170
  • BPM
    150
  • %MHR
    76.9
  • B/mi
    1121
  • Asc(m)
    97
  • Hillscore
    3
  • Surface
    Track

Notes & Comments

Billat

1) 1km - 5:55(5:55/km) 112/136bpm [663b/km] 55cal 289/393W
2) 0.99km - 5:14(5:17/km) 128/151bpm [677b/km] 55cal 327/442W
3) 0.29km - 1:00(3:29/km) 138/146bpm [480b/km] 12cal 414/466W
4) 0.12km - 30(4:12/km) 151/155bpm [633b/km] 6cal 330/482W
5) 0.14km - 30(3:27/km) 155/158bpm [535b/km] 6cal 382/437W
6) 0.12km - 30(4:17/km) 153/162bpm [656b/km] 6cal 372/412W
7) 0.15km - 30(3:21/km) 163/167bpm [547b/km] 7cal 484/538W
8) 0.12km - 30(4:09/km) 153/158bpm [635b/km] 6cal 339/429W
9) 0.14km - 30(3:29/km) 154/156bpm [536b/km] 6cal 392/506W
10) 0.11km - 30(4:21/km) 153/154bpm [667b/km] 6cal 481/518W
11) 0.15km - 30(3:27/km) 150/153bpm [516b/km] 6cal 390/441W
12) 0.12km - 30(4:15/km) 151/158bpm [643b/km] 6cal 360/418W
13) 0.14km - 30(3:30/km) 159/161bpm [558b/km] 7cal 518/589W
14) 0.11km - 30(4:32/km) 148/158bpm [670b/km] 6cal 366/468W
15) 0.14km - 30(3:31/km) 144/144bpm [506b/km] 6cal 363/459W
16) 0.11km - 30(4:33/km) 139/143bpm [631b/km] 5cal 428/487W
17) 0.14km - 30(3:30/km) 142/147bpm [498b/km] 5cal 444/519W
18) 0.11km - 30(4:38/km) 150/154bpm [695b/km] 6cal 326/387W
19) 0.14km - 30(3:35/km) 157/161bpm [564b/km] 7cal 472/566W
20) 0.1km - 30(5:02/km) 155/158bpm [780b/km] 6cal 349/547W
21) 0.15km - 30(3:24/km) 159/162bpm [540b/km] 7cal 377/423W
22) 0.11km - 30(4:36/km) 161/166bpm [740b/km] 7cal 369/441W
23) 0.15km - 30(3:21/km) 170/175bpm [571b/km] 7cal 468/543W
24) 0.11km - 30(4:40/km) 174/178bpm [811b/km] 7cal 362/421W
25) 0.15km - 30(3:24/km) 176/181bpm [598b/km] 7cal 405/481W
26) 0.11km - 30(4:39/km) 178/183bpm [828b/km] 7cal 434/515W
27) 0.15km - 30(3:23/km) 178/182bpm [602b/km] 7cal 439/487W
28) 0.1km - 30(4:54/km) 182/189bpm [891b/km] 7cal 339/411W
29) 0.14km - 30(3:34/km) 185/188bpm [660b/km] 7cal 478/563W
30) 0.1km - 30(4:47/km) 184/189bpm [880b/km] 7cal 338/526W
31) 0.14km - 30(3:28/km) 186/189bpm [645b/km] 7cal 348/397W
32) 0.1km - 30(5:14/km) 187/189bpm [979b/km] 7cal 409/445W
33) 0.15km - 30(3:21/km) 186/188bpm [625b/km] 8cal 479/531W
34) 0.1km - 30(4:53/km) 188/190bpm [918b/km] 7cal 295/430W
35) 0.15km - 30(3:27/km) 184/186bpm [633b/km] 7cal 398/459W
36) 0.1km - 30(4:49/km) 177/180bpm [852b/km] 7cal 441/476W
37) 0.15km - 30(3:24/km) 177/183bpm [603b/km] 7cal 401/453W
38) 0.11km - 30(4:37/km) 184/188bpm [851b/km] 7cal 339/398W
39) 0.15km - 30(3:25/km) 187/188bpm [639b/km] 8cal 499/589W
40) 1km - 5:37(5:37/km) 161/190bpm [904b/km] 61cal 312/580W
41) 0.79km - 4:23(5:33/km) 148/157bpm [821b/km] 44cal 314/472W
42) 0.18km - 50(4:41/km) 154/158bpm [721b/km] 9cal 339/374W
5:55 5:14 1:00 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 5:37 4:23 50

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.06 36 36 9:30 100 85-108 950 159 102-172 316 15-393 5/0
0.13 1:10 34 9:07 106 104-108 966 170 168-172 354 342-373 3/0
0.19 1:43 33 8:54 105 103-109 934 171 168-172 338 329-353 3/0
0.25 2:18 34 9:10 110 109-114 1009 171 170-174 296 273-328 2/0
0.31 2:52 34 9:04 120 115-124 1089 171 168-174 276 272-284 1/0
0.38 3:34 42 11:16 115 111-123 1296 168 164-174 275 202-342 0/0
0.44 4:08 34 9:04 114 113-115 1033 166 162-168 256 240-274 2/1
0.50 4:42 34 9:03 113 112-114 1023 166 164-168 256 240-265 1/1
0.56 5:16 34 9:11 111 109-113 1019 165 164-168 252 247-262 0/3
0.63 6:01 45 11:54 124 113-136 1475 167 164-170 313 263-392 0/2
0.69 6:42 41 10:55 114 112-116 1245 167 162-172 350 246-423 0/3
0.75 11:18 4:36 +4:08 1:13:35 115 108-118 8462 168 158-170 273 91-356 1/1
0.81 11:54 36 9:39 112 103-120 1081 164 162-166 312 295-332 7/0
0.88 12:24 30 8:00 122 119-127 976 166 164-166 320 299-347 3/0
0.94 12:54 30 8:06 132 127-135 1069 168 166-170 356 350-367 1/0
1.00 13:25 31 8:16 135 133-138 1115 167 164-170 346 307-378 1/11
1.06 13:58 33 8:43 144 137-150 1255 164 162-166 296 287-305 0/0
1.13 14:29 31 8:16 147 143-151 1214 166 162-172 288 276-312 2/1
1.19 14:56 27 7:13 138 130-145 996 178 174-182 367 326-426 2/1
1.25 15:20 24 6:26 131 130-132 843 178 176-182 395 363-442 1/1
1.31 15:40 20 5:17 134 132-138 707 199 196-204 407 369-450 0/1
1.38 16:01 21 5:43 138 137-143 789 196 196-200 405 383-439 1/2
1.44 16:25 24 6:23 146 144-150 932 192 184-196 457 412-482 2/1
1.50 16:49 24 6:22 154 152-155 980 168 90-186 383 289-432 1/1
1.56 17:10 21 5:30 156 154-158 858 190 182-194 389 359-437 0/2
1.63 17:35 25 6:40 152 151-153 1014 182 176-192 351 324-389 2/0
1.69 17:58 23 6:05 161 152-167 979 185 176-194 434 392-534 1/2
1.75 18:18 20 5:26 160 157-163 870 191 188-192 491 423-538 0/4
1.81 18:43 25 6:44 153 150-157 1030 178 176-188 337 282-418 1/2
1.88 19:04 21 5:30 155 152-156 853 184 176-190 335 278-428 4/1
1.94 19:28 24 6:31 152 151-154 991 183 170-190 488 435-518 0/5
2.00 19:53 24 6:31 153 151-154 998 176 174-176 429 354-504 1/6
2.06 20:14 21 5:32 149 148-151 825 186 180-192 401 366-441 5/0
2.13 20:39 25 6:42 149 148-151 999 175 168-184 353 309-397 1/2
2.19 21:01 23 6:04 158 152-161 959 180 174-190 472 375-589 0/4
2.25 21:24 22 6:00 159 155-160 953 184 166-188 491 382-569 5/0
2.31 21:50 26 6:55 145 144-153 1002 170 166-172 344 318-368 2/1
2.38 22:11 22 5:45 143 142-144 822 183 172-184 356 328-409 0/3
2.44 22:38 26 7:03 141 136-144 993 155 92-184 419 258-487 2/2
2.50 23:00 22 5:58 138 137-139 823 180 170-194 473 440-519 3/0
2.56 23:24 23 6:14 145 141-147 904 184 162-186 393 341-429 0/1
2.63 23:50 27 7:10 152 148-154 1089 170 162-188 317 300-360 0/4
2.69 24:12 21 5:40 158 154-161 896 187 184-188 487 387-560 5/0
2.75 24:41 30 7:52 155 149-159 1219 152 90-188 382 305-566 0/1
2.81 25:02 21 5:36 158 157-160 885 182 168-194 371 312-423 0/2
2.88 25:27 24 6:32 161 157-162 1052 172 80-194 351 243-384 1/1
2.94 25:52 25 6:42 164 156-167 1100 175 164-186 409 365-500 4/1
3.00 26:12 20 5:24 171 167-175 924 160 94-192 484 376-543 0/2
3.06 26:39 27 7:07 175 172-178 1244 149 94-184 369 330-421 0/3
3.13 27:00 22 5:45 172 171-175 990 180 166-196 359 325-404 3/1
3.19 27:24 24 6:17 180 175-183 1131 188 162-194 461 399-515 2/1
3.25 27:50 26 6:56 177 174-182 1228 171 160-176 411 397-441 1/2
3.31 28:10 20 5:18 178 175-182 942 187 174-194 451 415-487 2/3
3.38 28:38 29 7:37 180 177-187 1372 172 160-192 362 308-428 3/0
3.44 29:01 23 6:04 186 183-189 1128 180 168-190 391 307-495 0/4
3.50 29:26 24 6:30 183 181-185 1190 181 154-190 509 387-563 1/2
3.56 29:52 26 7:03 185 181-189 1303 164 158-178 344 310-373 3/1
3.63 30:12 20 5:28 186 184-188 1016 186 178-190 348 309-373 3/0
3.69 30:43 31 8:09 186 184-189 1517 165 154-184 405 355-445 0/1
3.75 31:05 22 5:58 186 185-188 1111 181 160-190 463 424-514 2/3
3.81 31:29 24 6:20 187 185-189 1186 173 154-194 418 275-531 2/1
3.88 31:54 25 6:36 187 184-190 1235 168 160-180 331 290-386 1/2
3.94 32:15 21 5:34 184 180-186 1024 188 180-192 413 373-454 0/3
4.00 32:44 29 7:47 177 173-180 1378 169 160-190 442 412-476 3/1
4.06 33:04 20 5:16 174 173-178 917 181 170-194 433 418-453 2/1
4.13 33:30 26 6:55 182 179-183 1258 152 96-194 345 243-453 0/2
4.19 33:54 24 6:25 187 183-188 1201 169 166-178 358 321-479 0/3
4.25 34:14 21 5:30 186 184-187 1022 185 178-190 530 480-589 3/2
4.31 34:49 34 9:09 185 179-190 1692 159 152-182 338 260-586 4/0
4.38 35:21 32 8:37 183 178-189 1576 157 154-160 259 255-266 1/3
4.44 35:50 29 7:52 176 174-178 1383 158 156-160 306 262-343 3/0
4.50 36:19 28 7:34 172 169-174 1301 160 158-160 428 337-467 0/3
4.56 40:55 4:36 +4:00 1:13:37 153 126-169 11264 152 110-164 332 118-451 0/3
4.62 41:30 35 9:21 139 129-145 1300 160 150-164 320 242-389 0/4
4.69 42:06 36 9:31 152 143-155 1447 165 164-168 265 237-320 2/1
4.75 42:49 44 11:41 155 154-157 1811 167 162-198 222 151-387 1/0
4.81 43:20 30 8:04 154 151-158 1241 166 162-168 347 296-366 2/0
4.87 43:53 33 8:54 153 147-157 1362 166 164-170 371 359-414 1/0
4.94 44:24 31 8:23 151 147-154 1265 165 164-168 361 338-414 0/4
5.00 44:53 29 7:40 154 153-155 1181 168 166-170 366 340-403 1/0
5.06 45:22 29 7:42 153 150-155 1179 167 166-168 320 289-369 1/0
5.12 46:24 1:02 16:28 145 130-152 2388 153 36-168 273 7-379 0/4
5.19 46:55 31 8:15 135 129-141 1114 163 160-164 368 319-438 3/0
5.25 47:24 29 7:42 144 139-150 1109 164 160-168 412 363-472 3/0
5.31 47:52 29 7:37 153 151-156 1164 165 162-168 365 339-426 1/2
5.38 48:20 28 7:27 157 156-157 1171 168 166-170 355 320-385 0/2
5.44 48:49 29 7:40 157 151-158 1205 166 166-168 336 306-374 0/1
5.48 49:07 18 7:40 148 147-151 1135 166 162-168 342 309-353 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 190 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 3.2% 9:28
    13 5.2% 10:59

  • Cadence Distribution

    170 avge / 204 max Stride Length: 126cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 80.9 172 5.4 39:44 7:24
    Walk 18.4 94 0.1 9:03 1:22:15
    Still 0.7 - - 20 -

  • Power Distribution

    359W (589 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:50 51.94% More
    800m 2:56 5:54 58.67% More
    1km 3:42 5:58 61.33% More
    Mile 6:02 6:02 65.33% More
    5k 19:37 6:19 67.45% More
    5 miles 44:38 8:56 48.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:45 6:45 58.36
    5km 22:27 7:14 58.95
    5M 37:11 7:26 57.94
    10km 46:49 7:32 57.41
    10M 1:17:32 7:45 56.73
    Half 1:43:14 7:53 56.13
    20M 2:41:39 8:05 55.95
    Mara 3:35:14 8:13 56.10

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