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Tue 14th May 2024 at 5:39pm by Sampson

Run > Intervals
  • Time
    1:21:35
  • Miles
    9.69
  • Min/mi
    8:25
  • Pacing
    68%
  • WAVA
    52.40
  • Stride(cm)
    115
  • Cals
    1084
  • Watts
    339
  • Cadence
    166
  • BPM
    168
  • %MHR
    82.2
  • B/mi
    1412
  • Asc(m)
    369
  • Hillscore
    28
  • Surface
    Road

Notes & Comments

1 comments
Threshold 10x1k + strides

1) 1km - 5:46(5:46/km) 135/151bpm [779b/km] 64cal 310/509W
2) 1km - 5:50(5:50/km) 149/160bpm [869b/km] 69cal 286/397W
3) 0.75km - 3:55(5:12/km) 141/149bpm [734b/km] 45cal 272/317W
4) 1km - 4:10(4:10/km) 171/179bpm [711b/km] 60cal 366/524W
5) 0.08km - 1:00(12:54/km) 164/178bpm [2116b/km] 13cal 69/504W
6) 1km - 4:08(4:08/km) 175/185bpm [724b/km] 60cal 381/487W
7) 0.07km - 1:00(13:29/km) 167/186bpm [2251b/km] 12cal 83/372W
8) 1km - 4:10(4:10/km) 176/188bpm [734b/km] 61cal 400/518W
9) 0.07km - 1:00(14:33/km) 177/189bpm [2575b/km] 13cal 79/420W
10) 1km - 4:09(4:09/km) 177/186bpm [735b/km] 60cal 361/565W
11) 0.08km - 1:00(12:17/km) 169/178bpm [2075b/km] 12cal 67/383W
12) 1km - 4:15(4:15/km) 182/191bpm [773b/km] 64cal 408/585W
13) 0.08km - 1:00(13:12/km) 169/184bpm [2232b/km] 13cal 67/315W
14) 1km - 4:19(4:19/km) 177/185bpm [763b/km] 62cal 388/628W
15) 0.07km - 1:00(13:32/km) 172/185bpm [2329b/km] 12cal 61/411W
16) 1km - 4:14(4:14/km) 180/188bpm [763b/km] 62cal 376/522W
17) 0.08km - 1:00(13:03/km) 171/187bpm [2231b/km] 12cal 72/373W
18) 1km - 4:28(4:28/km) 179/188bpm [801b/km] 67cal 404/641W
19) 0.07km - 1:00(14:09/km) 175/186bpm [2476b/km] 13cal 42/328W
20) 1km - 4:09(4:09/km) 182/190bpm [755b/km] 62cal 402/646W
21) 0.06km - 1:00(17:03/km) 174/186bpm [2967b/km] 13cal 59/386W
22) 1km - 4:38(4:38/km) 180/192bpm [834b/km] 68cal 395/510W
23) 0.08km - 1:00(13:14/km) 180/190bpm [2381b/km] 14cal 77/464W
24) 0.12km - 1:00(8:18/km) 155/164bpm [1287b/km] 8cal 234/538W
25) 0.12km - 30(4:18/km) 172/181bpm [739b/km] 7cal 641/776W
26) 0.06km - 30(7:56/km) 182/184bpm [1443b/km] 7cal 302/655W
27) 0.1km - 30(4:57/km) 183/188bpm [906b/km] 7cal 512/705W
28) 0.03km - 30(14:49/km) 185/187bpm [2742b/km] 7cal 250/638W
29) 0.11km - 30(4:36/km) 183/185bpm [841b/km] 7cal 530/712W
30) 0.02km - 30(20:41/km) 186/189bpm [3846b/km] 8cal 170/549W
31) 0.12km - 30(4:00/km) 181/186bpm [725b/km] 7cal 487/820W
32) 0.08km - 30(6:16/km) 184/187bpm [1152b/km] 7cal 254/447W
33) 1km - 6:07(6:07/km) 154/178bpm [942b/km] 64cal 269/391W
34) 0.33km - 2:16(6:47/km) 151/162bpm [1025b/km] 24cal 273/346W
5:46 5:50 3:55 4:10 1:00 4:08 1:00 4:10 1:00 4:09 1:00 4:15 1:00 4:19 1:00 4:14 1:00 4:28 1:00 4:09 1:00 4:38 1:00 1:00 30 30 30 30 30 30 30 30 6:07 2:16
Velociraptor
Kilometre repeats? It seems to be the season for them :)
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Pace

25% 6% 4% 4% 13% 47%

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.
0.13 1:00 1:00 7:59 111 87-138 886 164 106-176 359 58-509 8/1
0.25 2:11 1:11 9:31 137 133-142 1303 164 158-166 315 291-356 6/0
0.38 3:16 1:05 8:40 137 129-146 1187 163 158-166 262 220-318 2/7
0.50 4:34 1:18 10:21 137 130-146 1419 164 160-166 327 256-391 7/1
0.63 5:48 1:14 9:51 148 144-151 1458 163 160-166 288 244-329 8/0
0.75 7:09 1:21 10:49 155 147-158 1676 163 160-166 308 249-340 4/1
0.88 8:26 1:17 10:19 154 150-159 1590 162 158-166 320 254-374 10/0
1.00 9:41 1:15 10:01 155 150-160 1552 159 152-166 297 241-397 10/1
1.13 10:39 57 7:38 139 134-156 1060 156 154-160 220 203-272 8/0
1.25 11:39 1:01 8:05 138 134-141 1115 160 154-164 261 224-303 0/21
1.38 12:40 1:01 8:08 136 132-140 1106 160 152-164 261 229-289 0/12
1.50 13:42 1:01 8:11 141 137-144 1154 162 158-164 280 269-292 0/11
1.63 14:47 1:05 8:42 146 144-149 1271 162 158-164 274 256-294 0/6
1.75 15:47 1:00 8:02 143 141-152 1149 163 154-180 280 252-317 0/7
1.88 16:34 47 6:17 165 153-175 1037 184 180-188 377 325-418 2/6
2.00 17:24 50 6:41 174 169-179 1162 181 176-188 365 342-384 4/2
2.13 18:16 52 6:52 176 175-178 1209 179 176-184 339 324-356 1/3
2.25 19:06 50 6:42 173 172-175 1159 177 174-178 357 326-387 2/5
2.38 20:35 1:28 11:47 168 144-178 1981 148 38-180 312 32-524 5/4
2.50 21:28 54 7:11 152 137-170 1092 184 176-188 407 310-476 6/8
2.63 22:21 52 6:58 175 171-177 1220 181 174-186 402 351-487 5/2
2.75 23:11 51 6:46 182 178-184 1231 184 182-188 426 382-479 4/0
2.88 24:01 50 6:40 182 179-183 1214 182 178-186 369 353-414 1/2
3.00 24:48 46 6:11 182 180-185 1124 183 180-186 347 321-373 0/8
3.13 26:17 1:29 11:56 161 143-186 1921 143 92-186 192 16-453 5/9
3.25 27:07 50 6:40 171 161-174 1140 179 176-182 441 386-498 2/2
3.38 27:58 51 6:46 178 173-183 1204 176 172-180 412 368-503 6/2
3.50 28:51 53 7:03 183 182-184 1290 176 174-178 421 365-518 3/2
3.63 29:42 51 6:46 184 182-186 1246 175 170-178 398 381-422 1/8
3.75 31:13 1:32 12:14 174 147-189 2128 157 84-188 276 18-420 11/6
3.88 32:05 52 6:54 169 152-178 1167 183 178-188 455 374-565 3/2
4.00 32:53 48 6:23 180 176-182 1148 184 178-188 357 308-397 1/10
4.13 33:45 52 6:57 184 182-186 1278 175 168-180 320 273-354 4/5
4.25 34:34 49 6:35 183 182-184 1205 177 172-182 362 283-395 3/9
4.38 35:59 1:24 11:15 174 153-183 1958 145 86-180 245 20-386 13/1
4.50 36:52 53 7:05 160 146-177 1133 183 92-196 506 20-585 3/1
4.63 37:44 52 6:57 183 178-188 1273 180 176-184 416 377-484 4/1
4.75 38:34 50 6:41 188 187-191 1258 180 176-184 404 381-437 3/3
4.88 39:27 52 6:59 188 186-191 1312 179 174-184 406 388-443 0/14
5.00 40:20 54 7:09 186 181-190 1330 175 170-180 337 301-395 2/15
5.13 41:52 1:32 12:14 162 143-184 1981 137 86-180 136 6-315 16/5
5.25 42:42 50 6:38 175 161-183 1161 176 170-180 420 220-628 11/6
5.38 43:34 53 7:01 180 179-181 1263 172 166-176 388 274-580 6/3
5.50 44:26 52 6:52 183 181-184 1258 174 166-178 470 265-598 2/8
5.63 45:20 54 7:12 185 182-185 1332 174 170-178 394 342-462 11/3
5.75 46:54 1:34 12:29 170 144-185 2123 140 92-184 221 14-411 5/3
5.88 47:47 53 7:07 170 150-181 1209 179 176-184 452 374-522 7/10
6.00 48:42 55 7:18 183 180-185 1337 175 172-178 345 206-411 3/6
6.13 49:29 47 6:18 186 183-188 1171 180 172-186 380 216-446 1/13
6.25 50:20 51 6:45 186 183-187 1256 177 172-180 347 274-391 19/11
6.38 51:37 1:17 10:17 182 162-187 1871 150 92-180 246 12-446 9/1
6.50 52:40 1:03 8:24 157 147-170 1319 168 88-180 386 59-641 4/5
6.63 53:37 57 7:39 177 171-183 1354 174 170-178 495 362-608 4/2
6.75 54:29 52 6:58 186 181-188 1295 177 168-182 372 310-431 2/10
6.87 55:25 56 7:28 186 184-188 1390 171 168-174 361 348-391 14/14
7.00 56:20 54 7:15 186 184-187 1349 173 170-176 393 339-444 4/5
7.12 57:48 1:29 11:49 169 151-186 1996 141 82-186 223 2-611 8/7
7.25 58:37 49 6:30 176 167-184 1144 180 176-186 499 417-646 9/2
7.37 59:26 49 6:35 187 185-189 1230 178 176-182 353 253-473 2/8
7.50 1:00:15 49 6:30 188 186-190 1223 177 174-178 373 320-425 12/9
7.62 1:01:10 55 7:17 187 185-189 1363 173 170-176 462 366-540 5/1
7.75 1:02:49 1:39 13:10 173 154-186 2277 162 84-176 330 65-386 7/0
7.87 1:03:45 57 7:32 165 154-174 1244 174 170-182 433 352-510 4/2
8.00 1:04:40 55 7:16 182 174-187 1324 175 172-180 395 352-463 7/2
8.12 1:05:37 57 7:36 186 185-187 1412 174 170-178 424 376-481 3/12
8.25 1:06:32 56 7:27 188 186-191 1401 175 174-176 363 334-421 27/6
8.37 1:08:06 1:34 12:31 185 163-192 2316 132 36-178 248 14-504 16/7
8.50 1:09:29 1:22 10:59 158 149-175 1735 147 94-184 323 45-776 18/1
8.62 1:10:38 1:09 9:11 182 176-188 1671 169 152-184 451 185-764 10/2
8.75 1:12:18 1:41 13:27 185 180-189 2487 142 82-178 368 28-712 1/15
8.87 1:13:20 1:01 8:12 181 174-187 1484 160 152-180 385 202-820 2/10
9.00 1:14:30 1:10 9:17 160 149-173 1486 156 152-160 249 218-281 2/8
9.12 1:15:40 1:10 9:24 149 142-157 1400 156 152-160 270 250-299 4/19
9.25 1:16:51 1:11 9:25 149 141-152 1404 157 154-160 243 168-320 3/6
9.37 1:18:05 1:15 9:57 149 147-152 1482 160 154-168 296 238-391 8/2
9.50 1:19:30 1:25 11:16 161 151-167 1814 157 152-162 281 209-349 7/5
9.62 1:20:51 1:21 10:48 150 146-157 1619 157 152-160 277 212-327 3/3
9.69 1:21:34 43 11:26 151 149-157 1727 156 152-160 278 226-346 4/0

Heart

168/192max
  • Show Beats/Mile

Elevation

Asc 369m, Range 99m, Flat prediction 1:23:50
Elevation Graph
Biggest Climbs (m) Min/mi
46 4.8% 10:24
39 10.8% 10:42
31 3.2% 7:28
29 15.3% 8:55
22 7.1% 7:23
20 2.5% 6:45
See your biggest climbs

Power

339W (820 max)
Power Graph
Power Bands

Cadence

166 (196 max) Stride Length: 115cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.0 170 9.4 1:15:51 8:02
Walk 6.4 93 0.2 5:14 21:35
Still 0.6 - - 29 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:16 48.03% More
800m 3:12 6:25 53.44% More
1km 4:08 6:40 54.06% More
Mile 7:19 7:19 52.88% More
5k 23:30 7:34 55.94% More
5 miles 38:31 7:42 55.54% More
10k 48:10 7:45 55.54% More

Predictions

Dist Time Per Mile WAVA
1M 7:21 7:21 52.66
5km 24:26 7:52 53.80
5M 40:27 8:05 52.88
10km 50:56 8:12 52.52
10M 1:24:21 8:26 52.41
Half 1:52:18 8:34 51.69
20M 2:55:52 8:48 52.30
Mara 3:54:09 8:56 52.38

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