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Fri 10th May 2024 at 4:48pm by cerid

Run > Intervals
  • v warm
  • Time
    45:31
  • Miles
    5.93
  • Min/mi
    7:41
  • Pacing
    57.2%
  • WAVA
    61.25
  • Stride(cm)
    129
  • Cals
    762
  • Watts
    435
  • Cadence
    163
  • BPM
    148
  • %MHR
    78
  • B/mi
    1138
  • Asc(m)
    93
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

6x1k@T off 1min
Managed intervals ok but struggled to finish cool down.
Intervals were too fast.

1) 1mi - 8:32(8:32/mi) 124/140bpm [1058b/mi] 120cal 403/581W
2) 0.19mi - 1:28(7:37/mi) 122/126bpm [929b/mi] 21cal 454/510W
3) 0.62mi - 4:14(6:49/mi) 132/138bpm [900b/mi] 68cal 501/585W
4) 0.07mi - 1:00(13:50/mi) 143/155bpm [1979b/mi] 14cal 192/520W
5) 0.62mi - 4:13(6:47/mi) 155/164bpm [1051b/mi] 75cal 482/550W
6) 0.06mi - 1:00(16:17/mi) 152/163bpm [2476b/mi] 15cal 130/428W
7) 0.62mi - 4:05(6:34/mi) 158/167bpm [1039b/mi] 74cal 507/669W
8) 0.07mi - 1:00(13:43/mi) 167/173bpm [2292b/mi] 17cal 220/589W
9) 0.62mi - 4:11(6:43/mi) 162/170bpm [1089b/mi] 78cal 480/676W
10) 0.07mi - 1:00(13:51/mi) 155/167bpm [2147b/mi] 15cal 150/456W
11) 0.62mi - 4:12(6:46/mi) 162/169bpm [1095b/mi] 79cal 530/645W
12) 0.1mi - 1:00(10:26/mi) 155/167bpm [1618b/mi] 17cal 234/522W
13) 0.62mi - 4:09(6:41/mi) 163/169bpm [1090b/mi] 78cal 476/539W
14) 0.06mi - 1:00(16:21/mi) 159/167bpm [2600b/mi] 16cal 144/463W
15) 0.58mi - 4:27(7:43/mi) 154/160bpm [1188b/mi] 75cal 421/566W
8:32 1:28 4:14 1:00 4:13 1:00 4:05 1:00 4:11 1:00 4:12 1:00 4:09 1:00 4:27

Pace

7% 12% 9% 19% 53%

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 99 84-113 882 145 100-152 470 152-581 5/0
0.13 1:08 34 9:07 119 114-121 1084 151 150-152 399 384-434 1/0
0.19 1:41 34 8:57 116 116-119 1038 152 150-154 386 371-399 1/0
0.25 2:15 34 8:58 119 117-123 1068 155 152-158 380 375-388 1/0
0.31 2:48 33 8:48 126 123-130 1109 154 152-156 450 390-483 1/0
0.38 3:21 33 8:47 132 130-133 1159 155 152-158 426 363-489 4/0
0.44 3:56 35 9:26 129 126-133 1218 156 142-160 389 325-468 1/2
0.50 4:28 32 8:25 133 129-135 1119 156 156-160 400 388-408 0/2
0.56 4:58 30 8:07 134 134-135 1088 157 156-160 394 387-403 1/0
0.63 5:28 30 7:55 134 134-135 1060 159 158-160 398 391-404 0/1
0.69 5:58 30 8:02 135 135-136 1084 158 154-160 403 390-416 0/1
0.75 6:30 32 8:32 137 136-138 1170 158 156-160 428 410-486 1/1
0.81 7:03 33 8:55 139 138-140 1241 158 156-160 466 411-505 1/1
0.88 9:20 2:17 +1:47 36:26 128 83-139 4663 160 158-162 401 381-436 4/0
0.94 9:49 29 7:51 96 84-105 754 160 158-162 360 286-452 1/1
1.00 10:18 28 7:35 111 106-115 841 161 160-162 464 445-487 5/20
1.06 10:47 29 7:49 118 115-120 923 161 160-162 478 445-510 3/0
1.13 11:15 28 7:32 123 120-126 926 162 160-162 460 426-507 2/1
1.19 11:44 28 7:30 124 123-126 930 161 160-162 426 405-437 2/0
1.25 12:08 24 6:32 124 124-125 809 171 162-174 458 408-512 0/1
1.31 12:34 26 6:58 126 125-127 878 168 168-170 492 481-500 1/2
1.38 13:00 26 6:54 130 128-133 898 170 168-172 471 461-486 1/1
1.44 13:26 26 6:54 133 132-134 917 172 170-174 478 469-489 0/1
1.50 13:51 25 6:39 134 133-135 890 172 170-172 483 470-498 1/0
1.56 14:17 26 6:57 133 131-135 924 171 170-172 508 501-513 1/1
1.63 14:42 25 6:47 132 132-133 895 173 172-178 517 501-531 1/0
1.69 15:07 25 6:40 134 134-134 894 172 172-174 513 505-528 1/0
1.75 15:34 27 7:11 135 134-136 970 172 170-174 565 531-585 2/0
1.81 16:00 25 6:44 137 136-138 921 173 172-176 516 508-528 2/0
1.88 16:54 54 14:30 144 137-155 2088 126 114-176 191 107-520 2/1
1.94 17:19 25 6:40 136 133-139 906 169 114-176 472 145-547 1/3
2.00 17:44 26 6:48 142 139-144 966 171 170-174 529 504-550 1/1
2.06 18:10 26 6:52 147 144-150 1010 170 168-172 489 481-503 1/0
2.13 18:36 26 6:52 152 150-154 1043 171 168-172 483 474-495 0/0
2.19 19:02 26 6:59 156 154-161 1089 170 168-172 501 492-511 1/0
2.25 19:28 26 6:53 161 161-161 1109 171 170-172 472 464-491 1/1
2.31 19:53 25 6:38 162 161-163 1074 173 172-174 461 457-465 0/1
2.38 20:18 26 6:50 163 163-163 1113 173 172-174 459 450-474 0/2
2.44 20:45 26 7:01 163 163-163 1143 172 170-174 479 461-492 1/0
2.50 21:10 25 6:41 163 163-164 1089 173 172-174 440 427-459 0/1
2.56 22:09 59 15:48 153 137-164 2417 121 38-174 156 66-429 0/3
2.63 22:32 23 6:03 136 134-141 823 169 114-176 502 116-656 0/7
2.69 22:55 23 6:09 146 142-149 897 171 166-172 597 483-669 3/2
2.75 23:21 26 6:56 150 149-151 1040 169 166-170 421 402-465 3/2
2.81 23:46 26 6:52 155 152-159 1064 170 170-172 462 454-475 0/3
2.88 24:11 24 6:30 159 158-160 1034 171 170-172 416 387-453 1/2
2.94 24:36 25 6:42 161 160-163 1077 172 170-174 459 417-495 0/2
3.00 25:02 26 6:54 164 163-165 1132 174 172-174 566 498-617 2/0
3.06 25:27 25 6:43 166 165-166 1116 173 172-176 570 550-611 4/0
3.13 25:52 25 6:37 167 166-167 1105 174 172-176 528 513-551 2/0
3.19 26:17 25 6:40 167 167-167 1113 174 172-176 525 509-542 2/0
3.25 27:11 54 14:29 168 161-173 2434 128 112-176 205 109-514 1/2
3.31 27:36 25 6:45 155 144-166 1046 171 158-174 600 336-676 3/2
3.38 28:01 25 6:36 152 148-155 1003 174 170-176 565 536-587 2/0
3.44 28:26 25 6:44 157 155-158 1057 172 170-172 502 480-533 2/0
3.50 28:53 26 6:59 159 158-160 1109 171 168-172 480 472-492 0/1
3.56 29:20 27 7:18 161 160-162 1175 171 170-172 467 438-497 1/0
3.63 29:45 25 6:39 163 162-164 1085 173 172-176 438 428-449 0/2
3.69 30:11 26 6:54 165 164-166 1139 174 172-176 450 433-476 1/0
3.75 30:36 25 6:37 169 166-170 1118 174 172-176 465 454-474 0/1
3.81 30:59 24 6:20 167 167-169 1059 175 174-176 437 410-456 0/3
3.88 31:25 25 6:45 167 167-167 1127 172 170-176 411 380-446 0/4
3.94 32:19 55 14:32 158 143-167 2297 127 112-172 163 83-456 0/7
4.00 32:45 25 6:48 140 137-145 951 174 164-230 438 112-592 2/2
4.06 33:11 26 6:54 149 145-152 1028 170 168-172 495 486-515 2/1
4.13 33:37 27 7:06 156 152-160 1106 172 170-174 582 497-645 4/0
4.19 34:03 26 6:57 162 160-164 1126 173 172-174 559 525-604 4/0
4.25 34:28 25 6:41 165 164-166 1103 174 172-176 529 518-547 3/0
4.31 34:54 26 6:49 167 166-168 1138 175 172-176 530 516-547 2/0
4.38 35:19 25 6:46 168 167-169 1136 175 172-176 530 514-547 2/0
4.44 35:44 25 6:43 169 169-169 1136 175 174-176 534 511-557 1/0
4.50 36:10 25 6:44 168 168-168 1131 175 172-176 522 508-535 1/1
4.56 36:34 25 6:34 168 167-168 1103 175 172-178 488 479-510 0/1
4.62 37:03 28 7:34 167 166-167 1263 177 176-180 461 278-509 1/9
4.69 38:07 1:04 +24 17:03 147 137-166 2506 134 114-180 203 63-522 3/2
4.75 38:33 27 7:06 148 140-155 1052 175 172-176 528 515-539 2/0
4.81 38:59 26 6:58 158 155-160 1101 172 172-174 494 474-526 1/1
4.87 39:25 25 6:44 162 160-164 1090 173 172-174 454 444-475 1/1
4.94 39:50 25 6:42 165 164-165 1104 174 174-176 458 452-463 0/1
5.00 40:14 25 6:35 166 166-167 1094 175 172-176 468 461-477 0/0
5.06 40:40 26 6:49 168 167-169 1145 175 172-178 471 468-475 1/1
5.12 41:05 25 6:47 168 168-169 1140 174 174-176 470 465-477 1/1
5.19 41:30 25 6:41 168 168-169 1122 175 174-176 472 468-477 0/0
5.25 41:55 25 6:37 168 168-169 1113 175 174-176 467 464-470 0/3
5.31 42:27 31 8:21 167 167-169 1395 166 110-178 419 89-473 1/5
5.38 43:21 55 14:32 154 141-167 2239 123 96-162 157 61-406 1/3
5.44 43:52 31 8:17 143 141-147 1186 163 160-166 491 374-566 5/0
5.50 44:21 29 7:48 150 147-152 1169 165 162-168 468 425-499 2/0
5.56 44:50 29 7:36 155 153-156 1179 165 164-166 414 406-433 1/0
5.63 45:19 29 7:43 156 156-157 1203 165 164-166 438 414-458 1/0
5.69 45:48 29 7:39 157 157-158 1202 167 164-168 407 401-415 0/1
5.75 46:16 29 7:42 158 157-158 1216 166 162-170 399 389-407 0/1
5.81 46:45 28 7:30 157 156-157 1177 167 166-168 407 401-411 0/1
5.88 47:14 29 7:49 158 158-159 1235 168 166-172 387 372-406 0/2
5.93 47:41 27 7:48 160 159-160 1247 167 164-170 389 376-404 1/2

Heart

148/173max
  • Show Beats/Mile

Elevation

Asc 93m, Range 28m, Flat prediction 45:46
Elevation Graph
Biggest Climbs (m) Min/mi
19 2.3% 6:50
15 2.7% 8:58
12 2.2% 6:56
10 2.5% 7:50
See your biggest climbs

Power

435W (676 max)
Power Graph
Power Bands

Cadence

163 (230 max) Stride Length: 129cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.8 168 5.7 41:07 7:37
Walk 8.7 112 0.3 4:20 17:04
Still 0.1 - - 3 -
Pause 4.4 - - 2:11 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:26 50.90% More
800m 3:16 6:35 58.27% More
1km 4:06 6:35 60.67% More
Mile 7:10 7:10 58.95% More
5k 23:01 7:24 62.48% More
5 miles 37:52 7:34 61.80% More

Predictions

Dist Time Per Mile WAVA
1M 6:29 6:29 65.19
5km 22:26 7:13 64.10
5M 37:46 7:33 61.97
10km 47:54 7:43 60.99
10M 1:20:38 8:04 59.87
Half 1:48:21 8:16 58.49
20M 2:52:08 8:36 58.34
Mara 3:51:18 8:50 57.89
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