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Tue 15th Jul 2025 at 7:08am by westmoors

Run > Intervals
  • breezy
  • Time
    1:11:54
  • Miles
    7.46
  • Min/mi
    9:38
  • Pacing
    90.7%
  • WAVA
    58.18
  • Stride(cm)
    96
  • Cals
    760
  • Cadence
    173
  • BPM
    137
  • %MHR
    81.7
  • B/mi
    1322
  • Asc(m)
    90
  • Surface
    Mixed

Notes & Comments

10 x 400 m with 400 m recovery. Target pace 7:30 - 8:23 min/mi

1) 1mi - 10:22(10:22/mi) 121/130bpm [1255b/mi] 100cal 5.79/6.64mph
2) 0.45mi - 4:38(10:12/mi) 128/132bpm [1305b/mi] 47cal 5.89/6.66mph
3) 0.25mi - 2:06(8:27/mi) 140/144bpm [1182b/mi] 23cal 7.11/7.95mph
4) 0.25mi - 2:28(9:57/mi) 136/143bpm [1352b/mi] 26cal 6.03/8.04mph
5) 0.25mi - 2:08(8:34/mi) 140/143bpm [1200b/mi] 23cal 7/7.12mph
6) 0.25mi - 2:36(10:28/mi) 138/144bpm [1445b/mi] 28cal 5.73/7.14mph
7) 0.25mi - 2:11(8:48/mi) 142/146bpm [1251b/mi] 24cal 6.81/7.41mph
8) 0.25mi - 2:37(10:33/mi) 140/146bpm [1478b/mi] 28cal 5.68/7.43mph
9) 0.25mi - 2:11(8:46/mi) 143/147bpm [1253b/mi] 24cal 6.85/7.2mph
10) 0.25mi - 2:35(10:25/mi) 141/147bpm [1468b/mi] 27cal 5.76/6.89mph
11) 0.25mi - 2:07(8:30/mi) 144/147bpm [1223b/mi] 24cal 7.06/7.08mph
12) 0.25mi - 2:30(10:05/mi) 141/148bpm [1421b/mi] 27cal 5.95/7.03mph
13) 0.25mi - 2:05(8:24/mi) 144/147bpm [1210b/mi] 23cal 7.14/7.37mph
14) 0.25mi - 2:29(10:01/mi) 141/148bpm [1412b/mi] 27cal 5.99/7.37mph
15) 0.25mi - 2:06(8:29/mi) 144/147bpm [1221b/mi] 23cal 7.07/7.31mph
16) 0.25mi - 2:36(10:26/mi) 142/148bpm [1481b/mi] 28cal 5.75/7.2mph
17) 0.25mi - 2:03(8:13/mi) 146/149bpm [1201b/mi] 23cal 7.29/7.6mph
18) 0.25mi - 2:36(10:27/mi) 143/149bpm [1495b/mi] 28cal 5.74/7.35mph
19) 0.25mi - 2:04(8:20/mi) 145/149bpm [1208b/mi] 23cal 7.2/7.72mph
20) 0.25mi - 2:34(10:19/mi) 143/149bpm [1476b/mi] 28cal 5.81/7.33mph
21) 0.25mi - 2:02(8:12/mi) 144/148bpm [1180b/mi] 22cal 7.32/7.41mph
22) 0.25mi - 2:31(10:06/mi) 142/149bpm [1435b/mi] 27cal 5.94/7.43mph
23) 1mi - 9:57(9:57/mi) 138/141bpm [1374b/mi] 104cal 6.03/6.49mph
24) 0mi - 3(10:03/mi) 138/138bpm [1387b/mi] 5.97/5.63mph
25) 0.03mi - 18(11:06/mi) 137/138bpm [1522b/mi] 3cal 5.4/5.66mph
10:22 4:38 2:06 2:28 2:08 2:36 2:11 2:37 2:11 2:35 2:07 2:30 2:05 2:29 2:06 2:36 2:03 2:36 2:04 2:34 2:02 2:31 9:57 3 18

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
1.00 10:21 10:21 10:21 119 82-129 1232 169 0-176 11/10
1.45 14:59 4:38 10:12 129 126-132 1315 171 170-172 5/4
1.70 17:05 2:06 8:26 140 131-144 1181 178 172-182 5/4
1.95 19:33 2:28 9:56 137 133-143 1361 172 168-180 2/4
2.20 21:41 2:08 8:35 140 134-143 1201 177 170-180 1/3
2.45 24:17 2:36 10:28 138 133-144 1445 170 168-178 3/1
2.70 26:29 2:11 8:48 143 133-146 1259 179 170-182 4/1
2.95 29:06 2:37 10:33 141 136-146 1488 170 168-178 3/1
3.19 31:17 2:11 8:46 143 137-147 1253 179 170-184 2/4
3.44 33:52 2:35 10:25 141 136-147 1468 171 168-180 2/2
3.69 35:58 2:07 8:29 144 136-147 1222 182 170-186 1/2
3.94 38:29 2:30 10:05 141 135-148 1422 170 168-182 1/1
4.19 40:34 2:05 8:24 144 137-147 1210 182 170-186 2/4
4.44 43:03 2:29 10:00 141 137-147 1411 170 168-182 3/2
4.69 45:10 2:07 8:29 144 137-147 1222 182 170-186 3/1
4.93 47:45 2:36 10:26 142 137-148 1481 170 168-182 4/1
5.18 49:48 2:03 8:13 146 139-149 1201 182 170-186 2/2
5.43 52:24 2:36 10:28 143 139-149 1496 170 168-184 2/2
5.68 54:28 2:04 8:20 145 139-149 1208 182 170-186 2/2
5.93 57:02 2:34 10:19 143 137-149 1476 170 166-184 3/4
6.18 59:04 2:02 8:12 143 137-148 1172 182 170-186 2/3
6.43 1:01:35 2:31 10:06 142 138-148 1435 171 168-182 2/4
7.43 1:11:33 9:57 9:57 138 136-141 1374 171 168-176 10/9
7.43 1:11:35 3 9:57 138 138-138 1372 168 168-168 0/0
7.46 1:11:54 19 +1 11:31 138 137-138 1589 167 166-168 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 149 max Delete HR Trace

  • Cadence Distribution

    173 avge / 186 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 173 7.5 1:11:52 9:38
    Walk 0.0 90 0 2 17:42

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 27 7:20 47.16% More
    200m 59 7:57 48.08% More
    400m 2:02 8:11 49.99% More
    800m 4:29 9:00 50.48% More
    1km 5:35 9:00 52.53% More
    Mile 9:11 9:11 53.98% More
    5k 28:52 9:18 59.38% More
    5 miles 46:48 9:22 59.30% More
    10k 58:51 9:28 58.72% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:06 8:06 61.24
    5km 27:45 8:56 61.79
    5M 46:33 9:19 59.62
    10km 58:57 9:29 58.62
    10M 1:38:52 9:53 57.74
    Half 2:12:34 10:07 57.05
    20M 3:29:58 10:30 55.46
    Mara 4:41:34 10:45 54.16

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