Tue 9th Apr 2024 at 2:43pm by GlennR

Run > Intervals
  • Amazing
  • v windy
  • Time
    43:43
  • Miles
    3.21
  • Min/mi
    13:37
  • Pacing
    81.3%
  • WAVA
    39.58
  • Stride(cm)
    81
  • Cals
    442
  • Watts
    259
  • Cadence
    146
  • BPM
    126
  • %MHR
    72.9
  • B/mi
    1717
  • Asc(m)
    32
  • Surface
    Road

Notes & Comments

Five minutes walk then 00:30/00:30 warm up. 4 x 2 min efforts with 1 min walk recoveries. 00:30/00:30 warm down.

Performance condition plus one, recovery time 22 hours.

Wind assist on the fast bits, so quicker than usual.

1) 1mi - 14:47(14:47/mi) 108/128bpm [1597b/mi] 128cal 213/356W
2) 0.1mi - 1:31(14:59/mi) 127/132bpm [1902b/mi] 15cal 204/364W
3) 0.2mi - 2:00(9:59/mi) 136/146bpm [1358b/mi] 25cal 321/364W
4) 0.06mi - 1:00(16:23/mi) 140/146bpm [2294b/mi] 11cal 126/337W
5) 0.2mi - 2:00(10:01/mi) 140/147bpm [1403b/mi] 26cal 324/388W
6) 0.06mi - 1:00(18:03/mi) 141/148bpm [2546b/mi] 11cal 136/341W
7) 0.2mi - 2:00(10:08/mi) 141/149bpm [1428b/mi] 26cal 337/364W
8) 0.06mi - 1:00(17:14/mi) 143/150bpm [2465b/mi] 11cal 134/329W
9) 0.2mi - 2:00(9:46/mi) 143/152bpm [1397b/mi] 26cal 329/381W
10) 1mi - 14:42(14:42/mi) 133/153bpm [1955b/mi] 146cal 205/451W
11) 0.13mi - 1:43(13:22/mi) 134/138bpm [1792b/mi] 17cal 229/348W
14:47 1:31 2:00 1:00 2:00 1:00 2:00 1:00 2:00 14:42 1:43
Pin Map
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0mi in 0

Pace

58% 19% 6% 17%

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 1:12 1:12 19:17 76 68-89 1466 117 112-122 173 129-195 3/3
0.13 2:18 1:05 17:26 90 89-94 1570 116 114-120 161 133-207 2/2
0.19 3:23 1:05 17:23 93 91-95 1617 117 114-122 168 147-220 3/1
0.25 4:28 1:05 17:17 97 92-100 1677 118 116-122 180 164-231 3/4
0.31 5:22 54 14:29 94 89-105 1361 134 116-162 206 77-291 3/2
0.38 6:15 52 13:59 110 106-112 1539 150 122-162 250 161-288 2/2
0.44 7:07 53 14:07 115 111-118 1623 143 114-166 223 89-325 1/3
0.50 8:01 54 14:17 117 112-122 1672 139 116-160 249 163-317 1/1
0.56 8:54 53 14:14 117 111-121 1666 148 110-162 273 141-329 4/2
0.63 9:46 52 13:51 118 115-121 1634 144 112-162 273 151-356 3/4
0.69 10:34 48 12:48 116 112-120 1484 147 116-162 246 82-304 2/3
0.75 11:26 51 13:43 118 113-121 1618 141 114-162 232 66-313 1/1
0.81 12:19 53 14:06 119 113-125 1679 143 116-162 225 64-308 1/1
0.88 13:10 52 13:47 120 115-124 1654 140 114-162 229 147-333 2/2
0.94 14:00 50 13:20 124 115-127 1653 145 114-166 265 162-333 2/2
1.00 14:47 47 12:25 126 124-128 1564 158 114-166 311 198-349 3/4
1.06 15:34 47 12:31 127 124-130 1590 155 118-164 300 158-364 2/0
1.13 16:31 57 15:14 126 118-132 1920 130 114-170 199 81-338 2/3
1.19 17:07 36 9:36 129 119-136 1238 171 168-172 324 291-352 4/3
1.25 17:44 38 10:01 141 137-145 1412 169 166-172 345 329-362 3/4
1.31 18:27 42 11:18 146 145-146 1650 166 164-168 344 333-364 2/1
1.38 19:22 56 14:48 137 130-146 2029 126 116-162 166 80-271 1/2
1.44 20:00 38 10:05 133 130-138 1341 167 164-168 319 295-337 1/2
1.50 20:38 38 10:05 142 138-145 1432 167 164-170 337 301-388 2/3
1.56 21:16 38 10:12 146 145-147 1490 166 164-168 346 333-375 3/2
1.63 22:21 1:05 17:13 140 130-148 2410 137 110-170 216 49-341 1/3
1.69 22:57 37 9:46 134 129-139 1309 170 164-174 347 336-358 0/1
1.75 23:36 38 10:10 143 139-145 1453 167 164-170 339 323-353 2/2
1.81 24:15 39 10:24 148 145-149 1539 167 166-168 344 332-364 2/4
1.88 25:17 1:02 16:34 143 132-150 2370 128 106-170 209 143-330 4/1
1.94 25:53 36 9:42 135 132-139 1310 170 162-174 333 232-381 1/2
2.00 26:30 37 9:46 143 139-147 1396 172 170-174 332 320-346 1/3
2.06 27:07 37 9:57 150 147-152 1492 170 166-172 344 332-356 2/2
2.13 28:09 1:02 16:28 147 135-153 2421 131 84-170 208 113-345 2/4
2.19 29:10 1:01 16:23 127 120-135 2081 122 112-162 149 81-307 2/1
2.25 30:04 53 14:16 127 122-130 1811 147 104-166 269 133-326 2/2
2.31 30:56 53 14:03 130 128-132 1826 151 114-166 270 54-404 4/4
2.38 32:05 1:09 18:19 132 130-134 2418 156 114-164 279 101-364 4/3
2.44 32:58 53 14:12 128 127-131 1817 146 110-170 274 150-451 3/3
2.50 33:49 51 13:28 129 125-133 1737 159 118-168 276 84-352 4/3
2.56 34:36 48 12:42 133 131-134 1689 160 122-164 308 170-349 2/3
2.63 35:29 52 14:00 133 131-135 1861 147 110-170 255 151-347 5/4
2.69 36:22 53 14:07 133 131-134 1877 147 118-166 257 161-324 3/4
2.75 37:14 52 14:00 133 131-134 1862 147 116-164 263 78-325 2/2
2.81 38:08 54 14:19 133 130-134 1904 143 114-164 251 79-319 3/3
2.88 39:01 53 14:14 134 131-136 1908 149 110-164 267 152-331 3/2
2.94 39:56 55 14:41 137 135-141 2012 153 120-166 323 7-412 5/3
3.00 40:47 50 13:25 137 136-140 1839 153 106-170 291 65-376 1/2
3.06 41:42 55 14:41 135 134-136 1981 159 114-166 271 50-331 3/2
3.13 42:39 57 15:12 135 134-138 2052 146 110-166 246 104-319 1/1
3.19 43:28 50 13:14 132 130-135 1746 147 114-164 274 163-348 2/1
3.21 43:42 14 12:18 134 133-136 1648 160 158-162 302 296-307 1/1

Heart

126/153max
  • Show Beats/Mile

Elevation

Asc 32m, Range 10m, Flat prediction 43:43
Elevation Graph
No climbs of at least 10 metres detected.

Power

259W (451 max)
Power Graph
Power Bands

Cadence

146 (174 max) Stride Length: 81cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 61.8 163 2.3 27:02 11:44
Walk 36.9 117 0.9 16:07 17:50
Still 1.3 - - 33 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:43 10:55 34.02% More
800m 5:36 11:16 39.47% More
1km 7:01 11:18 41.08% More
Mile 11:25 11:25 43.01% More
5k 41:51 13:28 40.00% More

Predictions

Dist Time Per Mile WAVA
1M 11:59 11:59 40.95
5km 42:10 13:34 39.70
5M 1:11:28 14:18 38.38
10km 1:30:57 14:38 37.77
10M 2:34:11 15:25 36.95
Half 3:28:02 15:53 36.02
20M 5:32:38 16:38 35.69
Mara 7:28:48 17:08 35.28
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