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Mon 23rd Jun 2025 at 12:32pm by gwowen

Run > Intervals
  • Time
    50:04
  • Miles
    5.14
  • Min/mi
    9:44
  • Pacing
    82.3%
  • WAVA
    49.72
  • Stride(cm)
    107
  • Cals
    631
  • Watts
    313
  • Cadence
    154
  • BPM
    140
  • %MHR
    74.8
  • B/mi
    1363
  • Asc(m)
    67
  • Surface
    Road

Notes & Comments

1) 1mi - 10:11(10:11/mi) 121/131bpm [1231b/mi] 116cal 292/380W
2) 0.48mi - 4:49(10:09/mi) 135/144bpm [1369b/mi] 60cal 321/420W
3) 0.15mi - 1:00(6:44/mi) 149/156bpm [1004b/mi] 14cal 421/513W
4) 0.28mi - 3:00(10:41/mi) 146/158bpm [1559b/mi] 38cal 301/497W
5) 0.15mi - 1:00(6:40/mi) 146/158bpm [974b/mi] 14cal 392/476W
6) 0.28mi - 3:00(10:45/mi) 145/162bpm [1559b/mi] 38cal 278/442W
7) 0.15mi - 1:00(6:41/mi) 149/161bpm [995b/mi] 15cal 402/471W
8) 0.27mi - 3:00(11:03/mi) 148/163bpm [1635b/mi] 38cal 281/474W
9) 0.16mi - 1:00(6:27/mi) 152/162bpm [979b/mi] 15cal 434/515W
10) 0.27mi - 3:00(10:58/mi) 146/163bpm [1601b/mi] 37cal 272/498W
11) 0.15mi - 1:00(6:36/mi) 148/158bpm [976b/mi] 14cal 395/466W
12) 0.25mi - 3:00(11:54/mi) 148/161bpm [1762b/mi] 39cal 271/461W
13) 0.15mi - 1:00(6:42/mi) 148/160bpm [991b/mi] 15cal 430/503W
14) 0.27mi - 3:00(11:18/mi) 145/161bpm [1640b/mi] 37cal 269/462W
15) 0.15mi - 1:00(6:47/mi) 147/157bpm [998b/mi] 14cal 394/450W
16) 0.99mi - 10:00(10:08/mi) 144/159bpm [1460b/mi] 126cal 311/440W
17) 0.01mi - 4(10:09/mi) 147/147bpm [1492b/mi] 1cal 341/344W
10:11 4:49 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 10:00 4

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.
1.00 10:10 10:10 10:10 121 54-131 1230 151 88-160 292 0-380 28/42
1.48 15:00 4:49 10:08 135 124-144 1369 153 146-156 321 226-420 19/10
1.62 15:59 59 6:40 149 142-156 994 175 152-186 420 325-513 7/6
1.90 18:59 3:00 10:41 146 133-158 1559 149 0-228 302 0-497 13/11
2.05 19:59 1:00 6:40 146 133-158 974 170 0-186 391 127-476 3/5
2.33 22:59 3:00 10:45 145 135-162 1559 144 0-176 279 0-450 3/5
2.48 23:59 1:00 6:41 148 135-161 989 182 152-190 399 230-471 3/2
2.76 26:59 3:00 11:03 148 140-163 1635 144 0-176 282 0-474 11/8
2.91 27:59 1:00 6:27 152 141-162 980 178 152-188 432 284-515 4/2
3.18 30:59 3:00 10:58 146 137-163 1601 145 0-174 273 43-505 6/9
3.34 31:59 1:00 6:36 148 138-158 976 177 152-186 393 288-466 2/5
3.59 34:59 3:00 11:54 148 141-161 1762 141 0-176 272 0-461 7/3
3.74 35:59 1:00 6:42 148 139-160 991 171 0-188 428 93-503 4/1
4.00 38:59 3:00 11:18 146 138-161 1651 147 102-174 270 92-462 7/10
4.15 39:59 1:00 6:47 147 137-157 998 175 152-186 392 291-450 2/4
5.14 49:59 10:00 10:08 145 137-159 1470 151 0-176 312 0-440 31/41
5.14 50:04 5 +1 14:24 147 147-147 2117 153 148-156 342 340-345 0/0
5.14 50:04 0 +1 8:56:27 147 147-147 78858 148 148-148 344 344-344 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 163 max Delete HR Trace

  • Cadence Distribution

    154 avge / 228 max Stride Length: 107cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.2 157 4.3 39:39 9:17
    Walk 20.7 141 0.9 10:23 11:55
    Still 0.1 - - 2 -

  • Power Distribution

    313W (515 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:51 42.91% More
    800m 4:24 8:52 44.73% More
    1km 5:23 8:39 48.22% More
    Mile 8:55 8:55 50.07% More
    5k 29:23 9:27 50.51% More
    5 miles 48:22 9:40 50.04% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:50 8:50 50.52
    5km 29:22 9:27 50.54
    5M 48:37 9:43 49.78
    10km 1:01:13 9:51 49.37
    10M 1:41:22 10:08 48.95
    Half 2:14:58 10:18 48.52
    20M 3:31:22 10:34 48.46
    Mara 4:41:24 10:44 48.66
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