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Wed 15th Mar 2023 at 12:04pm by G-Dawg

Run > General
  • cold
  • Time
    1:14:48
  • Miles
    10.40
  • Min/mi
    7:12
  • Pacing
    68.1%
  • WAVA
    71.04
  • Stride(cm)
    128
  • Cals
    978
  • Cadence
    175
  • BPM
    154
  • %MHR
    94.2
  • B/mi
    1111
  • Asc(m)
    67
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

West Byfleet 10 - Intervals: 8 x 5 mins at MP of 2 min easy recs

Split Summary
===
1) 1mi - 7:45(7:45/mi) 140/153bpm [1084b/mi] 98cal 7.75/8.56mph
2) 0.07mi - 30(7:33/mi) 150/152bpm [1133b/mi] 6cal 7.94/9.71mph
3) 0.76mi - 5:00(6:37/mi) 152/157bpm [1006b/mi] 72cal 9.06/10.94mph
4) 0.23mi - 2:00(8:42/mi) 155/161bpm [1348b/mi] 28cal 6.9/9.39mph
5) 0.73mi - 5:00(6:51/mi) 160/164bpm [1097b/mi] 76cal 8.75/9.91mph
6) 0.23mi - 2:00(8:35/mi) 157/165bpm [1349b/mi] 28cal 6.99/8.52mph
7) 0.76mi - 5:00(6:37/mi) 157/161bpm [1038b/mi] 73cal 9.08/10.58mph
8) 0.23mi - 2:00(8:39/mi) 151/157bpm [1306b/mi] 26cal 6.94/8.39mph
9) 0.74mi - 5:00(6:45/mi) 157/164bpm [1061b/mi] 70cal 8.88/9.64mph
10) 0.25mi - 2:00(7:57/mi) 159/164bpm [1264b/mi] 28cal 7.55/8.43mph
11) 0.78mi - 5:00(6:26/mi) 156/164bpm [1003b/mi] 67cal 9.33/10.71mph
12) 0.21mi - 2:00(9:38/mi) 151/158bpm [1455b/mi] 22cal 6.23/10.73mph
13) 0.72mi - 5:00(6:55/mi) 163/173bpm [1128b/mi] 73cal 8.67/9.18mph
14) 0.24mi - 2:00(8:11/mi) 158/167bpm [1292b/mi] 26cal 7.34/9mph
15) 0.73mi - 5:00(6:49/mi) 161/168bpm [1096b/mi] 71cal 8.81/9.54mph
16) 0.27mi - 2:00(7:17/mi) 161/168bpm [1172b/mi] 27cal 8.25/9.06mph
17) 0.74mi - 5:00(6:43/mi) 158/168bpm [1062b/mi] 65cal 8.93/10.67mph
18) 0.23mi - 2:00(8:51/mi) 158/165bpm [1399b/mi] 24cal 6.78/8.6mph
19) 1mi - 7:10(7:10/mi) 152/166bpm [1088b/mi] 67cal 8.38/9.04mph
20) 0.48mi - 3:24(7:05/mi) 151/155bpm [1070b/mi] 31cal 8.47/8.77mph
7:45 30 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 7:10 3:24

Pace

11% 19% 26% 26% 13% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:59 3:59 +6 7:59 136 90-147 1086 173 166-176 7/2
1.00 7:49 3:50 7:40 145 136-153 1111 175 172-178 9/6
1.50 11:07 3:17 6:35 152 147-155 1000 176 174-180 7/6
2.00 14:58 3:51 7:42 154 149-161 1187 174 114-178 8/8
2.50 18:33 3:35 7:11 159 151-164 1142 176 168-180 9/6
3.00 22:14 3:41 7:23 159 151-165 1173 172 110-180 7/5
3.50 25:39 3:24 6:48 157 153-161 1068 178 172-182 10/10
4.00 30:08 4:29 +48 8:59 154 143-161 1383 172 106-180 7/5
4.50 33:28 3:20 6:39 155 147-162 1031 178 176-182 9/10
5.00 37:10 3:43 7:26 160 155-164 1189 176 166-184 10/7
5.50 40:26 3:15 6:31 159 154-164 1035 180 176-184 8/9
6.00 44:16 3:51 7:41 150 141-161 1153 174 106-214 3/9
6.50 47:53 3:37 +6 7:13 163 153-173 1177 179 172-184 8/11
7.00 53:02 5:09 +1:27 10:17 160 127-169 1647 175 86-184 10/6
7.50 56:28 3:27 6:53 161 157-168 1108 180 176-184 12/4
8.00 1:00:43 4:15 +43 8:29 161 144-168 1367 174 104-182 8/6
8.50 1:04:04 3:21 6:42 158 152-168 1057 180 176-184 9/10
9.00 1:08:44 4:41 +46 9:21 156 146-165 1460 170 112-184 10/8
9.50 1:12:20 3:36 7:12 155 140-166 1117 178 176-182 5/8
10.00 1:15:51 3:31 7:02 148 142-155 1040 177 174-182 8/10
10.40 1:18:44 2:53 7:08 151 148-155 1078 176 174-180 4/8

Heart

154/173max
  • Show Beats/Mile

Elevation

Asc 67m, Range 23m, Flat prediction 1:14:35
Elevation Graph
Biggest Climbs (m) Min/mi
12 1.3% 7:33
See your biggest climbs

Cadence

175 (214 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.7 176 10.3 1:13:37 7:20
Walk 3.7 109 0.1 2:59 39:01
Pause 2.6 - - 2:08 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:07 56.19% More
800m 3:08 6:19 64.46% More
1km 3:58 6:23 67.04% More
Mile 6:40 6:40 68.79% More
5k 22:06 7:07 68.85% More
5 miles 36:04 7:13 68.84% More
10k 45:29 7:19 68.20% More
10 miles 1:15:35 7:33 67.43% More

Predictions

Dist Time Per Mile WAVA
1M 6:06 6:06 75.25
5km 20:32 6:37 74.09
5M 34:10 6:50 72.68
10km 43:07 6:56 71.94
10M 1:11:44 7:10 71.05
Half 1:35:45 7:19 70.28
20M 2:30:35 7:32 69.95
Mara 3:21:02 7:40 70.08
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