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Wed 20th Sep 2023 at 5:13pm by WayOfTheDodo

Run > Intervals
  • showers
  • windy
  • Time
    45:07
  • Miles
    4.84
  • Min/mi
    9:19
  • Pacing
    71.8%
  • WAVA
    56.01
  • Stride(cm)
    98
  • Cals
    544
  • Watts
    267
  • Cadence
    175
  • BPM
    153
  • %MHR
    89.8
  • B/mi
    1423
  • Asc(m)
    49
  • Surface
    Road

Notes & Comments

8x2min at 7:00 off 1min

Split Summary
===
1) 1mi - 9:55(9:55/mi) 133/147bpm [1318b/mi] 108cal 246/333W
2) 0.01mi - 5(7:12/mi) 141/142bpm [1016b/mi] 1cal 237/253W
3) 0.27mi - 2:00(7:27/mi) 159/166bpm [1183b/mi] 27cal 332/413W
4) 0.07mi - 1:00(13:51/mi) 152/166bpm [2104b/mi] 11cal 173/348W
5) 0.29mi - 2:00(6:57/mi) 159/170bpm [1104b/mi] 27cal 342/398W
6) 0.07mi - 1:00(15:01/mi) 155/170bpm [2327b/mi] 12cal 152/333W
7) 0.29mi - 2:00(7:00/mi) 161/170bpm [1128b/mi] 27cal 329/394W
8) 0.06mi - 1:00(16:12/mi) 157/170bpm [2544b/mi] 12cal 149/352W
9) 0.29mi - 2:00(6:50/mi) 165/175bpm [1127b/mi] 28cal 344/398W
10) 0.07mi - 1:00(15:21/mi) 158/175bpm [2426b/mi] 12cal 140/343W
11) 0.29mi - 2:00(6:58/mi) 163/173bpm [1135b/mi] 27cal 326/375W
12) 0.06mi - 1:00(16:40/mi) 160/173bpm [2667b/mi] 12cal 146/325W
13) 0.28mi - 2:00(7:11/mi) 164/175bpm [1177b/mi] 27cal 326/382W
14) 0.06mi - 1:00(15:43/mi) 161/175bpm [2531b/mi] 12cal 100/317W
15) 0.28mi - 2:00(7:06/mi) 163/174bpm [1157b/mi] 27cal 316/367W
16) 0.06mi - 1:00(16:06/mi) 162/174bpm [2607b/mi] 12cal 166/310W
17) 0.28mi - 2:00(7:08/mi) 167/175bpm [1191b/mi] 28cal 333/412W
18) 0.98mi - 10:00(10:10/mi) 155/175bpm [1576b/mi] 117cal 242/316W
19) 0.13mi - 2:07(16:51/mi) 141/151bpm [2377b/mi] 17cal 154/250W
9:55 5 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 10:00 2:07

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 9:55 9:55 9:55 133 70-147 1318 168 0-188 246 0-333 28/32
1.01 10:00 5 7:09 141 141-142 1008 184 184-184 238 223-261 0/1
1.28 11:58 1:59 7:25 159 142-166 1179 196 184-200 332 261-413 7/8
1.35 12:58 1:00 13:57 152 135-166 2120 131 0-198 175 0-348 2/2
1.64 14:58 2:00 6:57 159 141-170 1104 196 178-202 342 277-398 5/10
1.70 15:58 1:00 15:09 155 135-170 2349 120 0-196 150 0-333 1/3
1.99 17:57 2:00 7:00 161 134-170 1126 192 0-204 330 0-394 6/6
2.05 18:57 1:00 16:17 157 139-170 2557 119 0-194 149 0-352 1/1
2.34 20:57 2:00 6:49 165 138-175 1125 193 0-200 343 49-398 6/5
2.41 21:57 1:00 15:31 158 137-175 2451 123 0-192 139 0-343 0/3
2.69 23:56 2:00 6:58 163 137-173 1135 194 120-202 326 97-375 5/6
2.75 24:57 1:00 16:46 159 143-173 2667 105 0-194 141 0-325 2/1
3.03 26:55 1:59 7:09 164 142-175 1172 192 0-200 329 0-382 5/5
3.09 27:55 1:00 15:59 160 133-175 2557 96 0-194 97 0-317 1/2
3.37 29:54 1:59 7:05 164 132-174 1161 193 0-204 319 0-367 4/6
3.43 30:54 1:00 16:17 161 145-174 2621 124 0-188 166 0-310 2/1
3.71 32:53 1:59 7:07 167 145-175 1187 188 0-202 334 0-412 7/4
4.69 42:53 10:00 10:10 155 143-175 1577 169 0-194 242 0-316 18/12
4.82 45:00 2:07 +1 17:07 141 131-151 2414 118 0-176 154 0-250 6/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 175 max Delete HR Trace

  • Cadence Distribution

    175 avge / 204 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 81.4 186 4.4 36:44 8:24
    Walk 17.0 122 0.5 7:40 16:38
    Still 1.6 - - 42 -

  • Power Distribution

    267W (413 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:41 53.35% More
    800m 3:57 7:56 53.73% More
    1km 4:49 7:44 58.19% More
    Mile 8:02 8:02 60.57% More
    5k 26:30 8:32 60.40% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:07 8:07 59.97
    5km 27:51 8:58 57.49
    5M 46:45 9:21 56.03
    10km 59:13 9:32 55.31
    10M 1:39:23 9:56 54.23
    Half 2:13:20 10:11 53.41
    20M 3:31:18 10:34 52.84
    Mara 4:43:28 10:49 52.73
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