Tue 23rd Apr 2024 at 7:54am by damo_HAC
Run > Intervals
-
Time
15:01
-
Miles
2.14
-
Min/mi
7:01
-
Pacing
79.4%
-
WAVA
64.32
-
Stride(cm)
135
-
Cals
240
-
Watts
435
-
Cadence
170
-
BPM
134
-
%MHR
75
-
B/mi
937
-
Asc(m)
4
-
Surface
Road
Notes & Comments
1) 0.3km - 1:00(3:21/km) 113/123bpm [378b/km] 12cal 533/651W
2) 0.38km - 2:00(5:12/km) 126/130bpm [655b/km] 29cal 393/572W
3) 0.29km - 1:00(3:24/km) 134/136bpm [456b/km] 17cal 506/553W
4) 0.39km - 2:00(5:04/km) 129/142bpm [655b/km] 31cal 395/558W
5) 0.3km - 1:00(3:18/km) 136/138bpm [450b/km] 18cal 526/627W
6) 0.38km - 2:00(5:17/km) 136/139bpm [718b/km] 32cal 384/571W
7) 0.3km - 1:00(3:19/km) 136/138bpm [451b/km] 18cal 518/597W
8) 0.37km - 2:00(5:23/km) 139/144bpm [749b/km] 31cal 367/539W
9) 0.31km - 1:00(3:12/km) 140/142bpm [448b/km] 18cal 547/604W
10) 0.41km - 2:00(4:54/km) 143/147bpm [700b/km] 33cal 407/568W
11) 0.01km - 1(4:02/km) 141/141bpm [568b/km] 1cal 373/373W
1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1
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 |
20 |
20 |
5:18 |
104 102-109 |
551 |
160 96-186 |
470 89-651 |
1/0 |
0.13 |
40 |
20 |
5:15 |
115 110-119 |
603 |
181 176-182 |
567 560-581 |
1/0 |
0.19 |
1:00 |
20 |
5:21 |
122 119-124 |
653 |
179 176-182 |
566 558-573 |
0/0 |
0.25 |
1:30 |
30 |
8:04 |
124 124-125 |
1001 |
166 160-176 |
463 419-570 |
0/0 |
0.31 |
2:03 |
33 |
8:43 |
124 124-125 |
1080 |
165 164-166 |
381 353-426 |
0/1 |
0.38 |
2:34 |
32 |
8:29 |
126 124-126 |
1069 |
166 164-168 |
355 347-359 |
0/0 |
0.44 |
3:03 |
29 |
7:38 |
129 127-130 |
985 |
166 164-172 |
366 356-411 |
1/0 |
0.50 |
3:24 |
21 |
5:34 |
132 130-134 |
735 |
176 172-178 |
497 410-536 |
1/0 |
0.56 |
3:44 |
20 |
5:16 |
135 134-135 |
710 |
178 176-180 |
519 502-544 |
0/0 |
0.63 |
4:07 |
23 |
6:08 |
136 135-138 |
834 |
178 176-182 |
532 429-558 |
0/0 |
0.69 |
4:37 |
31 |
8:14 |
136 125-142 |
1119 |
165 160-168 |
413 392-442 |
0/0 |
0.75 |
5:09 |
31 |
8:19 |
125 125-125 |
1040 |
166 164-168 |
382 371-394 |
0/0 |
0.81 |
5:40 |
31 |
8:15 |
125 124-126 |
1032 |
166 164-168 |
374 368-387 |
0/0 |
0.88 |
6:07 |
28 |
7:25 |
129 126-135 |
956 |
167 164-178 |
379 369-425 |
0/0 |
0.94 |
6:27 |
19 |
5:06 |
135 135-136 |
689 |
178 176-180 |
542 412-627 |
1/0 |
1.00 |
6:47 |
20 |
5:21 |
137 136-138 |
733 |
180 176-184 |
550 541-556 |
1/1 |
1.06 |
7:08 |
21 |
5:38 |
138 138-139 |
777 |
181 168-184 |
556 479-571 |
0/0 |
1.13 |
7:38 |
30 |
8:02 |
138 137-139 |
1109 |
164 162-168 |
438 404-477 |
0/0 |
1.19 |
8:11 |
33 |
8:55 |
133 131-137 |
1185 |
163 162-166 |
365 346-399 |
0/0 |
1.25 |
8:45 |
34 |
9:03 |
136 132-139 |
1230 |
163 160-166 |
335 322-351 |
0/1 |
1.31 |
9:11 |
26 |
6:49 |
135 134-137 |
921 |
167 162-176 |
357 320-585 |
1/0 |
1.38 |
9:31 |
20 |
5:19 |
135 134-136 |
717 |
180 178-184 |
564 551-597 |
1/1 |
1.44 |
9:50 |
20 |
5:13 |
136 136-137 |
709 |
181 180-182 |
547 537-555 |
0/0 |
1.50 |
10:17 |
27 |
7:15 |
137 136-138 |
993 |
170 160-178 |
477 383-542 |
0/0 |
1.56 |
10:51 |
34 |
8:56 |
136 134-140 |
1215 |
163 160-166 |
377 346-413 |
0/0 |
1.63 |
11:24 |
33 |
8:53 |
143 140-144 |
1270 |
163 162-166 |
341 332-355 |
0/0 |
1.69 |
11:56 |
32 |
8:29 |
138 138-141 |
1171 |
165 162-168 |
336 331-341 |
0/0 |
1.75 |
12:16 |
20 |
5:22 |
138 137-139 |
741 |
176 164-186 |
468 340-604 |
0/0 |
1.81 |
12:35 |
19 |
5:08 |
140 139-141 |
719 |
184 182-186 |
580 564-596 |
1/0 |
1.88 |
12:55 |
20 |
5:14 |
141 140-142 |
739 |
182 180-184 |
572 562-584 |
0/1 |
1.94 |
13:22 |
27 |
7:07 |
142 142-142 |
1011 |
171 164-180 |
491 425-568 |
1/1 |
2.00 |
13:51 |
30 |
7:53 |
142 141-144 |
1120 |
166 164-168 |
411 395-423 |
1/0 |
2.06 |
14:22 |
30 |
8:07 |
146 144-147 |
1186 |
167 164-168 |
391 371-407 |
0/1 |
2.13 |
14:51 |
30 |
7:53 |
144 142-146 |
1136 |
168 166-170 |
373 367-376 |
0/0 |
2.14 |
15:01 |
10 |
8:03 |
141 141-142 |
1135 |
168 164-170 |
370 368-373 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
169 |
2.1 |
14:57 |
7:00 |
Walk |
0.4 |
96 |
0 |
4 |
6:29 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:25 |
5:41 |
57.20% |
More |
800m |
3:21 |
6:44 |
56.43% |
More |
1km |
4:02 |
6:29 |
61.14% |
More |
Mile |
6:45 |
6:45 |
62.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:42 |
6:42 |
62.60 |
5km |
22:18 |
7:11 |
63.98 |
5M |
36:55 |
7:23 |
62.88 |
10km |
46:29 |
7:29 |
62.34 |
10M |
1:16:58 |
7:42 |
62.20 |
Half |
1:42:29 |
7:49 |
61.31 |
20M |
2:40:29 |
8:01 |
62.04 |
Mara |
3:33:40 |
8:09 |
62.14 |
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