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Thu 12th Jun 2025 at 5:44pm by RRR-CAZ 🇬🇧

Run > Intervals
  • warm
  • Time
    1:28:16
  • Miles
    9.49
  • Min/mi
    9:18
  • Pacing
    45%
  • WAVA
    56.76
  • Stride(cm)
    101
  • Cals
    1037
  • Watts
    287
  • Cadence
    171
  • BPM
    122
  • %MHR
    71.4
  • B/mi
    1135
  • Asc(m)
    44
  • Surface
    Road

Notes & Comments

🏃‍♂️ 1K into Broken Ks This is a good hard session

Session was 2 mile warm up 60 seconds walk

4 sets of 0.62 @ 7:25 ish 😉 60 seconds walk recovery 5 X 0.12 @ 6:20 30 seconds recovery walk 120 seconds walk recovery between sets finish with 1 mile cool down
1) 1mi - 8:38(8:38/mi) 108/120bpm [932b/mi] 97cal 290/364W
2) 1mi - 8:07(8:07/mi) 121/125bpm [982b/mi] 105cal 307/366W
3) 0.09mi - 1:30(16:20/mi) 117/123bpm [1910b/mi] 15cal 145/362W
4) 0.62mi - 4:44(7:40/mi) 126/135bpm [967b/mi] 63cal 333/422W
5) 0.06mi - 1:00(16:38/mi) 125/135bpm [2079b/mi] 11cal 116/339W
6) 0.12mi - 51(6:56/mi) 106/115bpm [736b/mi] 11cal 347/438W
7) 0.03mi - 30(15:01/mi) 115/116bpm [1726b/mi] 5cal 131/449W
8) 0.12mi - 49(6:50/mi) 127/137bpm [868b/mi] 10cal 384/444W
9) 0.03mi - 30(15:28/mi) 136/139bpm [2104b/mi] 6cal 147/419W
10) 0.12mi - 48(6:32/mi) 129/134bpm [843b/mi] 11cal 368/496W
11) 0.03mi - 30(15:55/mi) 134/136bpm [2133b/mi] 6cal 155/375W
12) 0.12mi - 52(7:12/mi) 131/139bpm [942b/mi] 12cal 390/459W
13) 0.03mi - 30(15:57/mi) 139/141bpm [2217b/mi] 7cal 205/412W
14) 0.15mi - 1:00(6:44/mi) 134/139bpm [902b/mi] 14cal 340/390W
15) 0.03mi - 30(15:41/mi) 138/140bpm [2163b/mi] 7cal 149/386W
16) 0.12mi - 2:00(16:25/mi) 107/133bpm [1756b/mi] 15cal 132/158W
17) 0.62mi - 4:33(7:18/mi) 133/141bpm [971b/mi] 64cal 378/446W
18) 0.06mi - 1:00(15:30/mi) 128/139bpm [1985b/mi] 11cal 161/394W
19) 0.12mi - 52(7:02/mi) 123/133bpm [864b/mi] 11cal 350/469W
20) 0.03mi - 30(16:01/mi) 134/136bpm [2146b/mi] 6cal 128/438W
21) 0.12mi - 47(6:31/mi) 130/138bpm [848b/mi] 10cal 404/465W
22) 0.03mi - 30(15:05/mi) 138/141bpm [2081b/mi] 7cal 54/419W
23) 0.12mi - 52(7:09/mi) 131/135bpm [938b/mi] 12cal 353/454W
24) 0.03mi - 30(17:12/mi) 135/136bpm [2322b/mi] 6cal 140/350W
25) 0.12mi - 49(6:55/mi) 131/138bpm [906b/mi] 11cal 385/432W
26) 0.03mi - 30(15:39/mi) 137/139bpm [2145b/mi] 6cal 220/429W
27) 0.13mi - 1:00(7:27/mi) 133/137bpm [991b/mi] 14cal 328/425W
28) 0.03mi - 30(16:04/mi) 136/138bpm [2184b/mi] 6cal 107/362W
29) 0.17mi - 2:00(11:47/mi) 123/136bpm [1448b/mi] 20cal 194/450W
30) 0.62mi - 4:43(7:34/mi) 133/141bpm [1006b/mi] 65cal 367/430W
31) 0.06mi - 1:00(17:08/mi) 133/141bpm [2279b/mi] 11cal 141/398W
32) 0.13mi - 53(7:02/mi) 111/115bpm [781b/mi] 12cal 326/459W
33) 0.03mi - 30(17:08/mi) 112/114bpm [1918b/mi] 3cal 87/175W
34) 0.12mi - 50(6:51/mi) 109/114bpm [746b/mi] 12cal 296/394W
35) 0.03mi - 30(16:14/mi) 115/117bpm [1867b/mi] 5cal 137/375W
36) 0.13mi - 50(6:36/mi) 118/138bpm [778b/mi] 12cal 325/388W
37) 0.03mi - 30(15:51/mi) 139/141bpm [2203b/mi] 6cal 174/391W
38) 0.12mi - 46(6:06/mi) 130/137bpm [792b/mi] 10cal 329/400W
39) 0.03mi - 30(15:23/mi) 136/139bpm [2093b/mi] 6cal 135/363W
40) 0.12mi - 47(6:29/mi) 127/136bpm [823b/mi] 10cal 334/383W
41) 0.03mi - 30(16:41/mi) 136/138bpm [2269b/mi] 6cal 161/413W
42) 0.12mi - 2:00(17:05/mi) 117/134bpm [1998b/mi] 15cal 103/146W
43) 0.63mi - 4:37(7:21/mi) 131/139bpm [963b/mi] 64cal 335/395W
44) 0.06mi - 1:00(16:56/mi) 133/138bpm [2252b/mi] 12cal 163/375W
45) 0.12mi - 50(6:52/mi) 126/135bpm [865b/mi] 11cal 333/434W
46) 0.03mi - 30(16:32/mi) 134/136bpm [2216b/mi] 6cal 132/358W
47) 0.13mi - 50(6:32/mi) 127/132bpm [829b/mi] 10cal 323/394W
48) 0.03mi - 30(16:15/mi) 130/132bpm [2112b/mi] 6cal 176/334W
49) 0.12mi - 46(6:32/mi) 122/130bpm [796b/mi] 10cal 269/412W
50) 0.03mi - 30(17:54/mi) 130/133bpm [2328b/mi] 5cal 126/409W
51) 0.12mi - 59(8:03/mi) 126/133bpm [1015b/mi] 12cal 308/405W
52) 0.02mi - 30(23:46/mi) 132/134bpm [3138b/mi] 5cal 138/392W
53) 0.13mi - 54(6:44/mi) 132/138bpm [888b/mi] 12cal 360/496W
54) 0.03mi - 30(17:22/mi) 135/140bpm [2344b/mi] 6cal 117/458W
55) 0.11mi - 2:00(18:08/mi) 119/128bpm [2158b/mi] 12cal 92/160W
56) 1mi - 11:47(11:47/mi) 110/119bpm [1296b/mi] 109cal 234/315W
57) 0.04mi - 33(13:32/mi) 105/106bpm [1422b/mi] 5cal 208/285W
8:38 8:07 1:30 4:44 1:00 51 30 49 30 48 30 52 30 1:00 30 2:00 4:33 1:00 52 30 47 30 52 30 49 30 1:00 30 2:00 4:43 1:00 53 30 50 30 50 30 46 30 47 30 2:00 4:37 1:00 50 30 50 30 46 30 59 30 54 30 2:00 11:47 33
Autumnleaves
Might need the notes...!
Rosehip
looks complicated!
Sombrero
Oooh
RRR-CAZ 🇬🇧
Notes added hopefully explained

Map
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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.
0.13 1:38 1:38 +23 13:01 90 78-105 1171 173 36-188 252 18-311 2/2
0.25 2:45 1:07 8:56 109 105-110 973 176 174-178 272 261-278 2/2
0.38 3:51 1:07 8:53 111 109-113 987 176 174-178 283 272-290 2/2
0.50 4:56 1:05 8:38 116 113-118 1001 176 174-178 302 288-315 2/1
0.63 9:37 4:41 +3:33 37:25 113 77-118 4228 177 172-188 293 274-364 3/2
0.75 10:38 1:02 8:15 95 79-108 784 186 178-190 340 299-364 2/3
0.88 11:35 57 7:36 112 108-116 852 182 178-186 313 292-341 0/3
1.00 12:34 58 7:46 119 116-120 925 185 180-190 324 307-340 1/3
1.13 13:34 1:01 8:05 118 116-120 953 182 178-188 300 290-306 1/2
1.25 14:36 1:02 8:17 119 118-120 985 179 176-184 301 290-321 2/2
1.38 15:38 1:02 8:14 120 118-122 988 178 176-180 308 297-323 1/3
1.50 16:37 59 7:54 120 118-121 949 179 176-184 292 276-298 2/1
1.63 17:38 1:01 8:06 121 118-123 981 178 176-180 323 290-349 1/1
1.75 18:39 1:00 8:04 122 121-124 984 179 176-184 304 298-308 1/3
1.88 19:39 1:00 7:59 124 123-125 989 180 176-184 304 284-315 3/1
2.00 20:41 1:02 8:15 121 119-123 999 177 176-180 322 283-366 2/4
2.13 22:26 1:46 14:05 113 92-123 1592 137 120-196 188 51-422 4/1
2.25 23:27 1:01 8:08 116 99-125 944 187 184-196 350 320-372 4/1
2.38 24:25 58 7:44 128 125-130 989 186 184-190 341 316-367 1/0
2.50 25:21 56 7:26 131 129-131 974 187 184-192 329 319-339 2/1
2.63 26:17 56 7:29 133 131-134 995 186 184-188 340 335-345 2/2
2.75 27:35 1:18 10:22 133 122-135 1378 158 114-188 240 99-340 4/3
2.88 28:39 1:04 8:30 107 101-122 910 174 120-202 302 113-435 1/3
3.00 29:46 1:07 8:57 119 114-131 1064 175 118-200 350 126-449 3/2
3.13 30:53 1:07 8:59 133 125-139 1194 172 120-200 313 89-496 7/1
3.25 32:01 1:08 9:04 131 125-136 1188 177 122-244 308 122-443 2/2
3.38 33:06 1:05 8:39 135 124-141 1167 181 118-196 349 127-459 2/3
3.50 34:01 55 7:23 133 130-137 983 182 118-196 327 110-388 3/2
3.63 35:44 1:43 13:43 124 101-140 1702 132 32-196 174 35-390 2/3
3.75 37:12 1:28 11:43 101 97-120 1183 143 120-194 206 133-446 2/1
3.88 38:08 56 7:26 129 121-134 960 190 186-190 383 345-398 2/2
4.00 39:03 56 7:25 137 134-141 1015 188 180-192 376 343-419 1/3
4.13 39:59 56 7:27 140 140-141 1043 186 184-190 386 374-394 2/3
4.25 40:54 55 7:17 139 138-140 1013 185 184-190 383 370-398 3/2
4.38 42:18 1:24 11:12 131 110-139 1468 151 116-188 234 116-394 4/4
4.50 43:10 52 6:59 124 110-134 867 192 184-198 374 316-469 3/3
4.63 44:17 1:07 8:53 130 126-136 1155 172 120-242 317 122-465 3/3
4.75 45:26 1:09 9:11 134 126-141 1231 183 122-196 362 123-454 3/2
4.88 46:37 1:11 9:28 133 127-136 1258 165 118-200 284 127-432 2/2
5.00 47:45 1:08 9:08 134 127-139 1224 172 120-200 319 128-429 3/3
5.13 48:44 58 7:47 134 129-138 1042 192 184-196 364 315-425 3/2
5.25 50:01 1:17 10:16 132 124-138 1354 163 118-200 277 109-450 3/3
5.38 51:34 1:33 12:25 114 102-134 1415 141 118-190 196 119-430 3/2
5.50 52:32 59 7:48 127 118-132 991 186 182-190 367 343-417 2/2
5.63 53:30 57 7:39 136 132-139 1040 187 182-190 378 367-414 2/1
5.75 54:27 57 7:38 139 137-140 1060 186 182-190 359 337-391 1/2
5.88 55:22 55 7:20 140 139-141 1028 189 184-190 377 356-395 3/4
6.00 56:51 1:29 11:51 134 114-141 1589 154 120-192 242 107-404 2/2
6.13 58:09 1:18 +23 10:26 111 107-115 1158 196 192-200 410 322-459 2/2
6.25 59:16 1:07 8:53 110 107-113 978 172 122-202 279 126-394 1/5
6.38 1:00:23 1:07 8:59 112 108-117 1006 172 118-200 285 102-388 2/4
6.50 1:01:30 1:07 8:58 133 114-141 1193 170 120-200 273 106-400 2/3
6.63 1:02:34 1:04 8:29 133 124-139 1127 173 38-200 278 24-385 4/4
6.75 1:03:26 52 6:56 128 122-138 887 192 144-200 354 152-413 2/3
6.87 1:05:34 2:09 17:09 122 100-138 2092 124 112-144 122 41-353 2/1
7.00 1:06:39 1:04 8:33 108 95-126 923 171 110-190 304 122-395 2/3
7.12 1:07:35 56 7:30 130 126-134 974 186 184-190 332 311-351 3/4
7.25 1:08:30 55 7:22 135 134-136 995 186 182-188 330 319-342 3/2
7.37 1:09:25 55 7:23 136 135-137 1005 185 180-188 345 326-378 2/6
7.50 1:10:19 53 7:06 138 136-139 980 186 180-190 339 315-350 1/7
7.62 1:11:47 1:29 11:49 130 119-139 1537 146 94-202 216 105-414 2/4
7.75 1:12:55 1:08 9:01 131 123-136 1181 159 100-202 264 83-434 4/3
7.87 1:13:56 1:01 8:06 129 125-132 1045 184 120-200 299 87-394 1/5
8.00 1:14:51 55 7:19 123 117-130 899 178 120-196 289 88-412 3/2
8.12 1:16:06 1:15 10:00 126 120-133 1260 172 120-198 256 91-409 2/3
8.25 1:17:22 1:16 10:08 131 126-134 1327 176 102-204 288 71-496 1/1
8.37 1:18:58 1:37 12:54 128 114-140 1652 144 114-204 211 37-458 1/1
8.50 1:20:48 1:50 14:36 115 105-122 1679 140 106-178 161 38-315 1/1
8.62 1:22:04 1:16 10:08 113 107-118 1145 174 172-178 266 242-286 2/2
8.75 1:23:22 1:19 10:28 117 115-119 1225 173 170-176 278 265-294 1/1
8.87 1:25:13 1:51 +8 14:46 112 100-116 1654 168 102-176 253 2-286 1/1
9.00 1:26:41 1:28 11:46 106 100-110 1247 172 150-176 239 144-278 1/2
9.12 1:28:00 1:19 10:30 110 109-111 1156 171 168-172 257 236-285 2/2
9.25 1:29:34 1:34 12:34 109 106-111 1369 171 154-226 241 159-286 3/1
9.37 1:31:26 1:51 14:52 108 102-111 1605 169 162-174 248 212-304 1/1
9.49 1:32:43 1:17 11:33 103 99-106 1190 161 80-176 245 90-290 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    122 avge / 141 max Delete HR Trace

  • Cadence Distribution

    171 avge / 244 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 74.8 184 8.4 1:08:16 8:39
    Walk 19.9 121 1.1 19:23 18:04
    Still 0.6 - - 37 -
    Pause 4.6 - - 4:27 -

  • Power Distribution

    287W (496 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:10 49.15% More
    800m 3:37 7:17 57.61% More
    1km 4:32 7:17 60.81% More
    Mile 8:00 8:00 59.68% More
    5k 27:05 8:43 58.10% More
    5 miles 43:45 8:45 58.79% More
    10k 55:15 8:53 58.20% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:08 8:08 58.66
    5km 27:01 8:42 58.24
    5M 44:45 8:57 57.48
    10km 56:21 9:04 57.06
    10M 1:33:18 9:20 56.68
    Half 2:04:13 9:29 56.24
    20M 3:14:32 9:44 56.27
    Mara 4:19:00 9:53 56.56
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