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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

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.
1.13 10:00 10:00 8:51 152 101-169 1346 161 112-166 369 37-537 20/22
2.16 20:00 10:00 9:39 151 117-176 1458 150 100-178 320 39-587 7/7
3.30 30:00 10:00 8:47 151 123-182 1326 145 106-178 345 104-600 10/11
4.51 40:00 10:00 8:16 158 136-183 1307 149 102-180 366 106-594 9/10
5.49 49:30 9:30 9:41 151 131-170 1462 142 80-180 302 52-602 9/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 183 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 2.4% 8:52

  • Cadence Distribution

    150 avge / 180 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 68.4 167 4.5 33:52 7:30
    Walk 31.6 110 1 15:38 16:03

  • Power Distribution

    341W (602 max)

  • 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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