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Tue 20th May 2025 at 7:49pm by CT

Run > Intervals

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Time
1:09:29
Miles
8.06
Min/mi
8:37
Pacing
32.1%
WAVA
69.59
Stride(cm)
106
Cals
826
Cadence
176
Asc(m)
236
Hillscore
2
Surface
Mixed

Notes & Comments

ECP, Central Park and Dagenham Road – BP intervals with John.

9 mins warm up. 6 mins (8:11); 2 x 4 mins (8:01/8:14); 2 x 3 mins (8:18/8:07); 2 x 2 mins (7:58/7:51); 4 x 90 secs (8:11/8:18/8:05/7:41). Easy.

1) 0.98mi - 9:01(9:10/mi) 103cal 6.55/8.06mph
2) 0.74mi - 6:02(8:11/mi) 76cal 7.33/7.64mph
3) 0.16mi - 1:28(9:10/mi) 16cal 6.55/7.33mph
4) 0.51mi - 4:04(8:01/mi) 52cal 7.48/7.87mph
5) 0.22mi - 1:56(8:57/mi) 22cal 6.71/7.58mph
6) 0.49mi - 4:03(8:14/mi) 49cal 7.29/7.37mph
7) 0.16mi - 1:27(9:21/mi) 16cal 6.41/6.99mph
8) 0.37mi - 3:02(8:18/mi) 38cal 7.22/7.47mph
9) 0.17mi - 1:30(8:54/mi) 17cal 6.74/7.12mph
10) 0.38mi - 3:04(8:07/mi) 39cal 7.4/7.49mph
11) 0.15mi - 1:22(8:56/mi) 16cal 6.71/7.33mph
12) 0.26mi - 2:04(7:58/mi) 26cal 7.52/7.58mph
13) 0.15mi - 1:27(9:32/mi) 16cal 6.29/7.51mph
14) 0.26mi - 2:02(7:51/mi) 26cal 7.65/7.62mph
15) 0.16mi - 1:27(8:58/mi) 17cal 6.69/7.49mph
16) 0.19mi - 1:35(8:11/mi) 19cal 7.33/7.31mph
17) 0.15mi - 1:25(9:38/mi) 15cal 6.23/7.37mph
18) 0.19mi - 1:35(8:18/mi) 19cal 7.23/7.26mph
19) 0.15mi - 1:25(9:14/mi) 16cal 6.5/7.22mph
20) 0.19mi - 1:34(8:05/mi) 19cal 7.43/7.53mph
21) 0.16mi - 1:33(9:37/mi) 17cal 6.24/7.56mph
22) 0.2mi - 1:34(7:41/mi) 20cal 7.8/7.89mph
23) 1mi - 9:03(9:03/mi) 103cal 6.63/7.81mph
24) 0.66mi - 5:44(8:41/mi) 69cal 6.91/7.41mph

9:01 6:02 1:28 4:04 1:56 4:03 1:27 3:02 1:30 3:04 1:22 2:04 1:27 2:02 1:27 1:35 1:25 1:35 1:25 1:34 1:33 1:34 9:03 5:44

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.98	9:01	9:01	9:10	172 124-176	42/28
1.72	15:03	6:02	8:11	178 172-182	33/37
1.88	16:31	1:28	9:12	174 170-180	6/5
2.39	20:35	4:04	8:01	178 174-180	22/16
2.60	22:31	1:56	8:54	175 172-180	11/14
3.10	26:33	4:02	8:11	178 176-182	16/27
3.25	28:02	1:29	9:30	174 172-182	7/5
3.62	31:04	3:02	8:18	178 174-182	12/10
3.79	32:34	1:30	8:57	175 172-180	1/5
4.17	35:38	3:04	8:06	178 174-180	11/5
4.32	37:01	1:23	8:59	174 172-178	1/4
4.58	39:05	2:04	7:58	177 172-182	3/9
4.73	40:31	1:26	9:28	174 172-178	7/3
4.99	42:33	2:02	7:50	179 174-182	9/4
5.15	44:01	1:28	9:02	175 172-180	3/9
5.35	45:36	1:35	8:13	179 176-182	10/8
5.49	47:00	1:24	9:33	175 170-182	5/4
5.68	48:35	1:35	8:17	178 172-182	10/9
5.84	50:01	1:26	9:15	175 170-180	4/8
6.03	51:35	1:34	8:06	179 176-182	9/10
6.19	53:08	1:33	9:36	175 170-180	5/3
6.40	54:43	1:35	7:45	181 176-186	4/8
7.40	1:08:10	13:27 +1	13:27	173 0-182	42/38
8.06	1:13:54	5:44 +1	8:41	177 168-180	19/19

Further Analysis

Pace Distribution
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Biggest Climbs

Edit elevation profile | See your biggest in the last 365 days

Climb	Gradient	Min/mi
11	4.9%	9:19
11	4.6%	8:37

Cadence Distribution
176 avge / 186 max Stride Length: 106cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	94.4	176	8.1	1:09:29	9:10
Pause	5.6	-	-	4:25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:49	54.76%	More
800m	3:59	8:00	61.08%	More
1km	5:04	8:09	62.14%	More
Mile	8:16	8:16	63.70%	More
5k	25:59	8:22	70.18%	More
5 miles	42:10	8:26	70.01%	More
10k	53:02	8:32	69.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	69.23
5km	25:18	8:09	72.09
5M	41:53	8:23	70.48
10km	52:44	8:29	69.69
10M	1:27:20	8:44	69.66
Half	1:56:16	8:53	69.41
20M	3:02:05	9:06	68.32
Mara	4:02:25	9:15	67.25

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