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Sat 26th Apr 2025 at 8:08am by Hedgie18

Run > Intervals
  • Time
    49:30
  • Miles
    5.49
  • Min/mi
    9:01
  • Pacing
    63.5%
  • WAVA
    47.66
  • Stride(cm)
    119
  • Cals
    668
  • Watts
    341
  • Cadence
    150
  • BPM
    153
  • %MHR
    77.9
  • B/mi
    1376
  • Asc(m)
    24
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 1km - 5:29(5:29/km) 145/159bpm [795b/km] 74cal 351/456W
2) 1km - 5:32(5:32/km) 160/169bpm [886b/km] 81cal 381/537W
3) 1km - 6:44(6:44/km) 147/160bpm [990b/km] 79cal 264/356W
4) 0.4km - 1:29(3:42/km) 155/174bpm [574b/km] 23cal 528/587W
5) 0.06km - 35(9:11/km) 172/176bpm [1578b/km] 9cal 261/532W
6) 0.03km - 16(9:44/km) 166/172bpm [1616b/km] 4cal 138/145W
7) 0.08km - 46(9:53/km) 148/171bpm [1462b/km] 9cal 109/152W
8) 0.4km - 1:28(3:39/km) 138/148bpm [504b/km] 22cal 519/565W
9) 0.16km - 1:30(9:35/km) 146/164bpm [1399b/km] 17cal 142/543W
10) 0.4km - 1:27(3:38/km) 155/172bpm [564b/km] 22cal 533/600W
11) 0.16km - 1:30(9:33/km) 160/182bpm [1528b/km] 20cal 160/539W
12) 0.4km - 1:27(3:39/km) 153/170bpm [557b/km] 22cal 494/545W
13) 0.15km - 1:30(9:51/km) 160/179bpm [1575b/km] 19cal 146/519W
14) 0.4km - 1:27(3:38/km) 158/171bpm [574b/km] 22cal 490/578W
15) 0.14km - 1:30(10:25/km) 162/183bpm [1688b/km] 19cal 145/506W
16) 0.4km - 1:28(3:40/km) 155/168bpm [568b/km] 22cal 486/560W
17) 0.15km - 1:30(10:13/km) 156/169bpm [1595b/km] 20cal 139/503W
18) 0.4km - 1:28(3:39/km) 158/172bpm [577b/km] 21cal 540/594W
19) 0.15km - 1:30(9:55/km) 160/175bpm [1586b/km] 20cal 128/533W
20) 0.4km - 1:28(3:40/km) 152/160bpm [556b/km] 22cal 528/581W
21) 0.16km - 1:30(9:40/km) 151/161bpm [1459b/km] 17cal 151/540W
22) 0.4km - 1:27(3:38/km) 153/166bpm [555b/km] 24cal 524/602W
23) 0.14km - 1:30(10:27/km) 154/167bpm [1609b/km] 17cal 141/548W
24) 0.4km - 1:28(3:39/km) 155/170bpm [566b/km] 23cal 508/558W
25) 0.15km - 1:30(10:12/km) 156/170bpm [1591b/km] 18cal 114/503W
26) 0km - 2(6:46/km) 137/137bpm [928b/km]
27) 0km - 3(14:06/km) 136/136bpm [1918b/km]
28) 0km - 2(9:20/km) 135/135bpm [1260b/km] 148/150W
29) 0.01km - 7(10:19/km) 134/134bpm [1383b/km] 1cal 82/144W
30) 0.01km - 10(10:47/km) 134/135bpm [1444b/km] 1cal 145/147W
31) 0.01km - 8(9:45/km) 134/134bpm [1308b/km] 1cal 148/151W
32) 0.27km - 1:31(5:37/km) 141/151bpm [791b/km] 19cal 309/365W

10 x 400 with 90 second intervals
Average 1.27.7 (last time out was 1.36.5)
Recovery: 90 seconds (last time out I had 1.15 recovery)

Pleased with the speed I managed to hold. I was hoping to average 1.30, but managed to go a couple of seconds quicker.
5:29 5:32 6:44 1:29 35 16 46 1:28 1:30 1:27 1:30 1:27 1:30 1:27 1:30 1:28 1:30 1:28 1:30 1:28 1:30 1:27 1:30 1:28 1:30 2 3 2 7 10 8 1:31

Pace

21% 1% 38% 5% 1% 34%

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.
0.06 33 33 8:54 113 101-131 1006 155 112-166 306 37-378 0/1
0.13 1:06 33 8:47 136 131-140 1195 161 160-162 357 350-365 0/1
0.19 1:39 33 8:47 142 140-143 1248 160 158-162 328 299-354 0/3
0.25 2:13 34 9:07 145 142-150 1321 161 158-162 336 309-355 1/1
0.31 2:47 33 8:51 148 146-150 1310 161 156-164 306 277-339 1/3
0.38 3:19 32 8:39 149 146-153 1290 162 160-162 420 347-456 2/0
0.44 3:52 33 8:51 155 152-156 1373 162 160-164 389 376-412 1/0
0.50 4:25 33 8:41 157 155-159 1362 162 160-162 386 383-394 1/0
0.56 4:58 33 8:46 157 156-158 1376 161 160-162 373 349-391 0/2
0.63 5:31 33 8:50 151 146-157 1334 159 156-162 323 308-344 0/5
0.69 6:04 33 8:56 146 144-147 1304 160 158-162 297 283-332 1/3
0.75 6:39 35 9:13 153 146-158 1411 161 158-164 428 337-524 6/0
0.81 7:13 34 9:09 163 159-167 1492 161 160-162 467 421-537 4/0
0.88 7:46 32 8:38 166 165-168 1434 161 160-162 382 359-420 2/0
0.94 8:19 33 8:50 168 167-169 1484 161 160-162 415 399-421 2/0
1.00 8:52 33 8:55 166 165-168 1480 161 160-162 397 377-415 1/0
1.06 9:24 32 8:31 163 160-166 1389 161 160-162 377 373-381 0/0
1.13 9:58 34 9:01 161 159-163 1450 161 160-162 354 331-376 0/1
1.19 10:31 33 8:47 157 156-159 1379 161 160-162 345 331-362 0/0
1.25 11:05 34 9:09 159 158-160 1455 161 160-162 343 339-345 1/1
1.31 11:38 33 8:52 158 156-159 1400 161 160-162 336 332-342 0/0
1.38 12:12 33 8:55 159 158-160 1417 161 160-162 337 335-339 0/1
1.44 12:46 34 9:07 159 158-160 1448 161 160-162 342 336-350 1/0
1.50 13:19 33 8:45 158 156-159 1382 161 160-162 341 335-348 0/1
1.56 13:52 33 8:43 159 156-160 1386 161 160-162 344 336-351 1/0
1.63 14:25 34 8:57 160 159-160 1432 160 158-162 349 340-356 0/0
1.69 14:59 34 9:04 158 156-160 1432 159 158-160 339 336-340 0/0
1.75 15:51 52 13:49 150 132-157 2071 143 108-160 262 125-344 0/0
1.81 16:56 1:05 17:27 123 118-132 2147 109 100-112 119 39-137 0/1
1.88 17:48 52 13:46 120 117-124 1651 110 102-114 135 117-147 0/0
1.94 18:10 22 5:53 137 125-147 807 177 176-178 563 507-587 0/1
2.00 18:32 22 5:47 154 148-159 891 177 176-178 561 552-577 1/1
2.06 18:55 23 6:15 164 160-168 1025 175 174-176 557 553-565 1/1
2.13 19:23 28 7:21 173 169-175 1271 172 130-176 533 478-552 1/0
2.19 20:23 1:00 15:58 169 161-176 2699 114 112-130 150 123-506 1/1
2.25 21:02 39 10:28 131 123-162 1372 129 114-178 230 120-562 0/1
2.31 21:24 22 5:51 131 130-136 766 177 176-178 549 521-565 0/1
2.38 21:46 22 5:53 141 136-144 829 176 174-176 557 554-562 1/1
2.44 22:08 22 5:52 144 143-145 844 175 174-176 553 544-562 0/0
2.50 22:51 43 11:26 149 144-164 1704 137 110-176 304 111-548 0/1
2.56 23:47 56 14:53 144 134-163 2142 112 110-114 136 129-146 0/1
2.63 24:09 22 5:57 137 134-144 814 175 172-178 560 534-600 0/1
2.69 24:30 21 5:41 153 145-158 870 176 174-176 554 543-562 1/1
2.75 24:53 22 6:00 162 158-166 971 175 174-176 551 546-558 1/1
2.81 25:16 23 6:07 169 166-172 1035 173 172-174 543 535-550 1/1
2.88 26:13 57 15:12 170 146-182 2583 124 106-172 188 121-539 1/1
2.94 26:54 41 11:00 141 138-146 1550 123 110-178 191 131-536 0/0
3.00 27:16 22 5:56 142 139-148 843 177 176-178 516 502-542 1/0
3.06 27:38 22 5:51 154 149-158 901 175 174-176 526 517-545 1/0
3.13 28:01 23 6:06 163 159-166 995 175 174-176 510 502-524 1/0
3.19 28:41 40 10:40 172 167-179 1835 143 110-174 330 104-526 1/0
3.25 29:41 1:00 15:59 154 140-175 2462 110 110-112 137 128-145 1/0
3.31 30:03 22 5:56 144 139-150 855 178 176-178 535 492-578 1/0
3.38 30:25 22 5:46 155 150-160 893 176 174-178 518 506-529 1/0
3.44 30:47 22 5:51 164 160-166 959 175 174-176 502 496-511 0/1
3.50 31:10 23 6:08 169 167-171 1036 173 172-174 502 498-506 1/0
3.56 32:12 1:02 16:36 169 147-183 2805 115 102-172 153 106-506 1/0
3.63 32:51 39 10:27 143 136-147 1493 126 106-176 220 123-560 0/0
3.69 33:13 22 5:58 148 143-153 883 176 174-176 489 481-507 0/1
3.75 33:35 22 5:52 157 153-160 920 176 174-176 501 495-508 0/0
3.81 33:58 23 6:01 163 160-166 981 175 174-176 505 501-511 1/0
3.88 34:44 46 12:15 163 156-169 1997 139 104-174 276 113-504 0/1
3.94 35:39 55 14:47 151 141-159 2231 111 110-114 133 123-156 0/1
4.00 36:01 22 5:54 144 141-150 848 178 176-180 557 530-594 0/0
4.06 36:23 22 5:50 156 151-160 909 176 174-176 567 554-577 1/0
4.13 36:46 23 6:03 164 160-168 992 175 174-176 564 559-569 0/1
4.19 37:12 26 6:54 171 168-173 1181 172 170-174 516 257-559 0/1
4.25 38:15 1:03 16:45 164 148-175 2746 113 106-170 128 108-229 0/0
4.31 38:49 34 9:05 144 141-149 1309 136 108-178 294 132-581 1/1
4.38 39:11 22 5:56 150 145-153 889 176 174-178 559 550-568 1/1
4.44 39:33 22 5:56 153 151-156 907 175 174-176 555 547-561 0/1
4.50 39:55 22 5:55 158 156-159 936 174 172-176 544 540-549 1/1
4.56 40:41 46 12:09 158 151-161 1920 135 108-174 248 106-542 1/1
4.62 41:34 53 14:05 146 136-153 2056 114 106-176 133 52-219 0/1
4.69 41:57 23 6:08 141 135-147 865 176 174-178 550 479-602 1/1
4.75 42:19 22 5:58 152 147-156 907 175 174-176 546 540-554 0/1
4.81 42:41 22 5:51 160 157-162 937 174 174-176 545 542-549 1/1
4.87 43:06 25 6:36 165 162-167 1088 174 172-174 521 271-548 0/0
4.94 44:15 1:09 18:20 155 145-166 2842 113 104-172 129 100-221 0/0
5.00 44:45 31 8:13 140 137-145 1151 140 106-180 299 118-558 1/0
5.06 45:07 22 5:51 149 142-154 872 177 174-178 525 507-537 1/0
5.12 45:29 22 5:55 159 155-163 940 175 174-176 519 511-528 1/0
5.19 45:52 23 6:02 167 163-169 1007 174 172-174 514 507-520 0/1
5.25 46:44 52 13:48 164 157-170 2264 121 80-174 198 84-506 1/0
5.31 47:45 1:01 16:20 143 134-161 2336 110 80-118 128 95-150 1/0
5.38 48:28 43 11:29 133 131-135 1527 131 110-166 204 142-343 1/1
5.44 49:00 32 8:35 142 135-147 1218 163 162-164 348 319-365 1/0
5.49 49:30 30 8:51 149 147-151 1319 162 160-164 354 350-357 0/0

Heart

153/183max
  • Show Beats/Mile

Elevation

Asc 24m, Range 15m, Flat prediction 49:33
Elevation Graph
Biggest Climbs (m) Min/mi
14 2.4% 8:52
See your biggest climbs

Power

341W (602 max)
Power Graph
Power Bands

Cadence

150 (180 max) Stride Length: 119cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 68.4 167 4.5 33:52 7:30
Walk 31.6 110 1 15:38 16:03

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:52 51.30% More
800m 3:49 7:40 44.78% More
1km 4:46 7:40 47.31% More
Mile 8:16 8:16 47.45% More
5k 26:50 8:38 48.98% More
5 miles 44:09 8:50 48.53% More

Predictions

Dist Time Per Mile WAVA
1M 8:08 8:08 48.20
5km 27:04 8:43 48.54
5M 44:50 8:58 47.79
10km 56:27 9:05 47.39
10M 1:33:28 9:21 46.83
Half 2:04:27 9:30 46.33
20M 3:14:52 9:45 46.27
Mara 4:19:27 9:54 46.45
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