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Thu 18th Apr 2024 at 7:25am by Sampson

Run > General

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Time
57:54
Miles
5.41
Min/mi
10:42
Pacing
77.7%
WAVA
40.05
Stride(cm)
95
Cals
565
Watts
243
Cadence
159
BPM
134
%MHR
65.4
B/mi
1429
Asc(m)
51
Surface
Road

Notes & Comments

Rosie's pyramid intervals

1) 1km - 6:47(6:47/km) 126/138bpm [855b/km] 65cal 250/489W
2) 1km - 6:43(6:43/km) 134/143bpm [900b/km] 68cal 233/255W
3) 0.44km - 3:38(8:21/km) 128/148bpm [1069b/km] 30cal 175/373W
4) 0.48km - 3:07(6:25/km) 138/151bpm [886b/km] 32cal 217/323W
5) 0.72km - 4:47(6:38/km) 132/142bpm [875b/km] 44cal 219/330W
6) 0.93km - 6:04(6:33/km) 136/147bpm [891b/km] 61cal 237/327W
7) 1km - 5:43(5:43/km) 139/150bpm [795b/km] 62cal 271/327W
8) 0.1km - 1:26(14:32/km) 119/138bpm [1730b/km] 7cal 65/278W
9) 0.88km - 5:32(6:15/km) 139/151bpm [869b/km] 58cal 260/327W
10) 0.68km - 4:20(6:22/km) 134/143bpm [854b/km] 42cal 233/312W
11) 0.48km - 3:09(6:32/km) 138/150bpm [902b/km] 31cal 227/329W
12) 0.99km - 6:37(6:42/km) 132/152bpm [884b/km] 65cal 238/348W

6:47 6:43 3:38 3:07 4:47 6:04 5:43 1:26 5:32 4:20 3:09 6:37

Pin Map

0mi in 0

Pace

63%

33%

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.
0.25	2:44	2:44	10:57	121 94-136	1325	166 124-178	266 129-489	9/2
0.50	5:25	2:41	10:44	127 123-132	1363	168 162-174	235 211-251	1/10
0.75	8:09	2:43	10:53	136 130-143	1481	165 160-170	241 203-275	5/2
1.00	10:51	2:42	10:49	130 120-141	1406	166 158-174	229 201-255	2/7
1.25	13:35	2:44	10:55	138 132-140	1505	164 158-168	238 230-249	3/1
1.50	16:54	3:19	13:16	128 109-148	1698	142 106-224	193 80-373	5/1
1.75	19:10	2:17	9:07	138 109-150	1257	166 114-182	259 92-323	4/3
2.00	21:51	2:41	10:42	136 117-151	1456	161 100-178	252 46-330	5/1
2.25	24:50	2:59	11:55	131 108-141	1561	147 100-176	203 65-288	1/5
2.50	27:13	2:23	9:33	134 111-146	1279	166 108-174	263 89-299	2/4
2.75	29:28	2:15	9:01	144 141-147	1298	170 168-174	286 279-306	5/1
3.00	32:36	3:08	12:30	129 110-147	1613	145 94-174	210 74-327	5/1
3.25	34:51	2:15	9:00	144 140-150	1297	168 164-172	277 260-289	1/5
3.50	37:48	2:57	11:49	134 111-141	1583	150 86-170	219 2-285	1/7
3.75	40:21	2:33	10:12	130 105-145	1325	158 94-172	255 42-327	4/2
4.00	42:36	2:15	9:00	148 145-151	1332	170 168-174	306 287-324	6/0
4.25	45:24	2:48	11:12	132 112-149	1478	150 98-174	226 62-312	1/4
4.50	48:09	2:46	11:03	134 113-143	1480	153 96-172	229 57-287	1/7
4.75	50:22	2:12	8:50	141 113-150	1245	170 164-174	295 183-329	5/2
5.00	53:38	3:16	13:04	132 111-152	1725	138 94-178	195 70-348	6/2
5.25	56:10	2:32	10:07	130 119-137	1316	161 156-164	261 246-296	3/3
5.41	57:53	1:43	10:57	131 129-133	1435	161 158-164	260 238-287	2/1

Heart

134/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 51m, Range 14m, Flat prediction 57:54

Elevation Graph

No climbs of at least 10 metres detected.

Power

243W (489 max)

Power Graph

Power Bands

Cadence

159 (224 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.0	168	5	49:13	9:54
Walk	14.9	104	0.4	8:36	19:49
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:35	35.01%	More
800m	4:30	9:03	37.92%	More
1km	5:43	9:13	39.08%	More
Mile	9:56	9:56	38.95%	More
5k	31:58	10:17	41.12%	More
5 miles	53:25	10:41	40.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:40	9:40	40.04
5km	32:10	10:21	40.86
5M	53:16	10:39	40.16
10km	1:07:03	10:47	39.90
10M	1:51:03	11:06	39.81
Half	2:27:51	11:17	39.26
20M	3:51:31	11:35	39.73
Mara	5:08:14	11:46	39.79

Bespoke Fields

Amend your bespoke fields

Fetch Miles

9:39	Dulwich park, fast and flatish
10:27	Dulwich park, fast and flatish
9:47	Dulwich park, fast and flatish

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