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Tue 16th Apr 2024 at 4:30pm by TomQ

Run > Intervals
  • warm
  • Time
    1:00:25
  • Miles
    7.00
  • Min/mi
    8:38
  • Pacing
    58.3%
  • WAVA
    49.59
  • Stride(cm)
    110
  • Cals
    848
  • Watts
    337
  • Cadence
    170
  • BPM
    155
  • %MHR
    80.5
  • B/mi
    1335
  • Asc(m)
    95
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

1) 1km - 6:30(6:30/km) 137/157bpm [890b/km] 82cal 343/443W
2) 1km - 5:19(5:19/km) 132/149bpm [703b/km] 67cal 305/458W
3) 0.55km - 3:14(5:54/km) 140/150bpm [826b/km] 43cal 303/361W
4) 0.99km - 4:00(4:01/km) 165/175bpm [664b/km] 65cal 429/476W
5) 0.3km - 2:00(6:40/km) 153/175bpm [1021b/km] 27cal 274/451W
6) 0.99km - 4:00(4:02/km) 169/179bpm [683b/km] 66cal 425/462W
7) 0.27km - 2:00(7:19/km) 155/179bpm [1135b/km] 27cal 211/445W
8) 0.97km - 4:00(4:08/km) 172/182bpm [711b/km] 67cal 429/531W
9) 0.28km - 2:00(7:05/km) 152/181bpm [1077b/km] 25cal 207/446W
10) 0.97km - 4:00(4:06/km) 172/183bpm [706b/km] 67cal 421/443W
11) 0.26km - 2:00(7:46/km) 156/182bpm [1211b/km] 26cal 194/425W
12) 0.99km - 4:00(4:01/km) 175/186bpm [704b/km] 69cal 433/529W
13) 1km - 6:54(6:54/km) 147/186bpm [1015b/km] 81cal 249/440W
14) 1km - 6:32(6:32/km) 160/165bpm [1045b/km] 87cal 316/392W
15) 0.68km - 3:55(5:48/km) 149/158bpm [864b/km] 49cal 308/423W
6:30 5:19 3:14 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 6:54 6:32 3:55

Pace

18% 24% 13% 4% 36% 4%

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 1:44 1:44 +1:05 27:43 84 76-96 2328 159 120-170 306 1-443 3/3
0.13 2:29 45 12:01 118 97-141 1417 165 162-170 412 392-436 9/0
0.19 3:14 45 12:04 145 141-149 1751 165 162-166 371 346-397 5/0
0.25 4:01 47 12:24 154 149-157 1910 165 162-168 374 363-399 7/0
0.31 4:41 40 10:43 155 153-157 1662 166 160-172 331 286-408 8/0
0.38 5:17 36 9:36 152 152-152 1460 170 168-172 340 325-355 4/0
0.44 5:52 35 9:22 149 145-152 1395 170 166-172 329 319-339 2/0
0.50 6:27 35 9:25 145 143-146 1366 170 164-172 317 310-327 2/0
0.56 7:02 35 9:16 142 139-143 1317 169 166-170 314 303-329 1/0
0.63 7:36 33 8:55 137 136-139 1221 169 166-172 312 304-335 1/0
0.69 8:11 35 9:21 135 133-136 1261 173 172-174 290 284-302 0/1
0.75 8:43 32 8:33 131 131-133 1121 171 168-174 287 283-292 0/1
0.81 9:16 34 8:56 131 130-132 1171 168 164-170 284 276-290 0/3
0.88 9:49 33 8:45 130 129-131 1137 168 166-172 283 279-287 0/4
0.94 10:22 33 8:53 128 128-129 1138 168 164-170 284 278-288 0/4
1.00 10:57 34 9:11 128 127-129 1175 168 166-174 278 265-286 0/5
1.06 11:28 32 8:26 126 125-128 1062 165 162-168 272 257-298 0/5
1.13 11:59 31 8:10 128 125-134 1045 172 162-188 327 293-458 0/6
1.19 12:28 29 7:51 143 135-146 1121 175 166-192 396 360-455 0/7
1.25 12:58 30 7:53 146 143-149 1151 177 166-188 371 329-424 0/2
1.31 13:33 35 9:17 149 146-150 1382 164 156-170 311 283-336 0/1
1.38 14:08 36 9:29 140 137-145 1328 163 158-166 290 265-319 0/0
1.44 14:45 36 9:40 136 135-137 1314 166 164-168 294 265-316 0/3
1.50 15:20 35 9:26 137 136-138 1292 167 164-170 316 299-329 0/2
1.56 15:57 37 9:47 137 136-137 1340 166 162-168 300 296-302 0/0
1.63 16:24 27 7:11 136 134-140 976 175 162-192 342 297-417 1/0
1.69 16:49 25 6:44 149 141-155 1003 192 190-192 418 398-434 0/1
1.75 17:11 22 5:55 160 156-163 948 195 190-198 449 431-469 0/1
1.81 17:35 24 6:17 165 163-166 1037 193 188-200 429 406-454 1/0
1.88 17:59 24 6:28 167 166-168 1079 192 190-192 421 413-432 1/2
1.94 18:23 25 6:34 171 168-172 1122 192 190-194 435 432-439 0/1
2.00 18:48 25 6:32 171 171-172 1118 192 190-194 438 435-442 1/0
2.06 19:14 26 6:54 172 172-173 1188 191 190-194 442 436-450 0/0
2.13 19:37 23 6:15 173 173-173 1081 192 186-198 456 431-476 2/0
2.19 20:02 24 6:32 174 173-174 1135 192 190-198 415 401-447 0/2
2.25 20:41 40 10:35 173 168-175 1831 163 150-192 312 233-451 0/0
2.31 21:21 40 10:35 158 150-168 1672 160 154-164 252 234-259 0/0
2.38 22:31 1:10 +32 18:32 135 125-150 2503 157 114-166 272 132-324 0/1
2.44 22:57 26 6:56 135 129-146 937 180 162-196 388 322-462 1/0
2.50 23:21 24 6:22 154 147-159 980 193 188-196 421 412-435 1/1
2.56 23:45 24 6:31 165 160-169 1074 192 190-194 423 418-430 0/1
2.63 24:09 25 6:33 170 169-172 1113 192 190-194 418 415-422 0/1
2.69 24:33 24 6:21 173 172-174 1098 193 192-196 423 419-427 0/1
2.75 24:58 25 6:35 176 175-177 1157 191 186-194 426 424-429 0/1
2.81 25:23 25 6:37 177 176-177 1170 191 186-194 431 422-439 1/0
2.88 25:47 25 6:33 177 176-178 1160 190 186-192 428 424-433 0/0
2.94 26:12 25 6:40 178 177-178 1186 190 186-192 431 427-436 1/1
3.00 26:37 24 6:30 178 178-179 1158 189 184-192 433 425-437 0/0
3.06 27:32 56 14:52 170 152-179 2528 133 100-192 199 42-445 1/0
3.13 28:12 40 10:35 145 140-152 1535 155 116-162 233 53-280 1/1
3.19 28:43 31 8:17 141 140-142 1167 165 160-186 300 281-404 0/1
3.25 29:07 24 6:22 151 143-158 962 191 188-196 423 400-527 1/0
3.31 29:32 25 6:36 164 159-167 1081 193 188-196 472 439-531 1/2
3.38 29:59 27 7:12 171 167-174 1230 188 184-192 443 433-460 0/1
3.44 30:23 24 6:23 176 175-177 1123 191 186-194 436 402-490 0/0
3.50 30:47 25 6:35 176 176-177 1159 189 188-192 401 393-415 1/1
3.56 31:12 24 6:29 177 176-178 1147 192 190-194 417 412-424 2/0
3.63 31:37 25 6:44 179 178-180 1206 192 190-194 426 423-429 1/2
3.69 32:02 25 6:43 180 179-180 1208 190 184-194 427 424-430 1/0
3.75 32:28 26 7:01 181 179-182 1271 185 184-190 430 416-473 1/0
3.81 33:14 46 12:14 178 170-181 2178 140 110-188 248 111-474 0/3
3.88 34:15 1:01 +14 16:09 152 138-170 2455 131 106-164 195 123-325 0/0
3.94 35:32 1:17 +45 20:35 126 120-138 2593 166 160-168 306 283-375 0/0
4.00 35:58 26 7:00 138 130-150 967 180 160-194 363 287-429 1/0
4.06 36:23 25 6:39 158 151-163 1051 193 190-196 426 417-435 1/0
4.13 36:49 26 6:52 168 164-171 1155 192 190-194 409 399-423 0/1
4.19 37:15 26 6:51 172 171-174 1178 190 186-192 411 402-422 1/1
4.25 37:40 25 6:41 176 173-178 1175 190 188-192 435 425-443 0/1
4.31 38:04 24 6:23 178 178-179 1137 192 190-196 428 422-435 0/1
4.38 38:28 24 6:27 180 179-180 1161 191 188-194 427 424-430 0/0
4.44 38:51 23 6:15 181 180-183 1131 192 190-194 431 423-436 0/0
4.50 39:16 25 6:40 182 182-183 1213 190 186-192 433 430-436 0/1
4.56 39:44 28 7:21 182 182-182 1337 189 186-192 424 419-431 0/0
4.62 40:44 1:00 16:04 168 148-182 2698 120 102-126 136 69-159 1/0
4.69 41:46 1:02 +23 16:29 145 120-149 2390 159 110-162 267 142-296 1/0
4.75 42:15 29 7:42 132 119-146 1017 170 110-192 334 145-444 0/1
4.81 42:40 25 6:35 157 147-166 1035 192 190-196 438 429-458 1/1
4.87 43:04 25 6:38 169 166-171 1120 190 188-194 428 418-437 2/0
4.94 43:29 24 6:29 172 171-173 1114 190 186-192 438 429-456 0/2
5.00 43:54 25 6:42 177 174-179 1185 189 188-192 444 425-450 1/1
5.06 44:18 24 6:27 180 179-182 1160 189 186-192 435 403-529 0/1
5.12 44:42 24 6:17 183 182-184 1149 188 184-192 453 420-493 0/0
5.19 45:07 25 6:47 184 183-184 1247 188 184-192 455 442-473 0/1
5.25 45:31 24 6:25 185 184-185 1186 188 184-190 415 398-454 0/0
5.31 45:54 23 6:05 185 185-186 1126 190 186-192 414 397-427 2/0
5.38 46:42 48 12:48 182 174-186 2329 137 104-190 223 113-440 0/2
5.44 47:49 1:07 17:48 150 133-174 2669 113 106-118 118 111-128 0/0
5.50 48:33 45 11:58 132 130-134 1579 142 114-160 201 119-281 1/0
5.56 50:08 1:35 +56 25:19 129 119-136 3266 162 156-166 278 237-303 1/0
5.63 50:42 34 8:56 136 132-141 1216 165 162-166 285 266-304 0/1
5.69 51:18 36 9:38 142 141-145 1369 164 162-168 303 276-347 1/0
5.75 51:52 34 9:09 147 144-149 1344 166 162-168 326 311-336 1/0
5.81 52:28 36 9:30 151 150-151 1435 166 162-170 315 301-332 2/0
5.88 53:03 35 9:23 151 150-153 1417 166 164-168 307 302-310 4/0
5.94 53:42 39 10:20 152 151-152 1572 163 160-166 313 299-383 4/0
6.00 54:19 37 9:48 154 152-158 1509 162 160-164 328 285-393 4/0
6.06 54:58 40 10:35 160 157-163 1693 163 160-166 357 295-392 4/0
6.13 55:42 43 11:32 162 160-164 1868 161 160-164 339 332-351 3/0
6.19 56:23 41 10:59 162 160-164 1779 163 160-166 328 318-335 4/0
6.25 57:03 40 10:43 163 162-164 1746 163 158-166 323 309-336 3/0
6.31 57:44 41 10:56 164 163-164 1793 164 162-166 335 322-350 3/0
6.38 58:24 40 10:46 163 163-164 1755 164 162-166 324 312-332 3/0
6.44 59:05 41 10:53 162 161-165 1762 163 158-164 309 263-327 0/1
6.50 59:43 38 10:14 158 154-165 1616 161 156-166 259 254-272 1/1
6.56 1:00:17 33 8:51 153 152-154 1355 170 164-174 274 258-285 0/4
6.63 1:00:51 34 9:05 150 148-152 1364 172 170-176 276 252-302 2/0
6.69 1:01:28 37 9:57 151 148-154 1502 169 162-172 361 305-404 2/0
6.75 1:02:04 36 9:33 157 154-158 1498 170 168-172 323 298-364 0/1
6.81 1:03:22 1:18 +42 20:49 149 133-158 3101 158 94-172 268 77-356 0/3
6.88 1:03:57 35 9:20 136 133-140 1270 170 168-172 310 283-375 2/1
6.94 1:04:30 33 8:48 148 141-153 1303 169 166-172 349 249-423 2/5
7.00 1:05:02 32 9:10 151 149-153 1383 167 164-172 257 228-296 0/3

Heart

155/186max
  • Show Beats/Mile

Elevation

Asc 95m, Range 46m, Flat prediction 56:10
Elevation Graph
Biggest Climbs (m) Min/mi
42 5.5% 13:02
36 2.8% 10:21
See your biggest climbs

Power

337W (531 max)
Power Graph
Power Bands

Cadence

170 (200 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.7 174 6.7 55:21 8:41
Walk 10.1 114 0.3 6:53 23:04
Still 0.1 - - 2 -
Pause 4.1 - - 2:46 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:34 6:17 46.02% More
800m 3:11 6:25 52.82% More
1km 4:01 6:27 54.94% More
Mile 7:25 7:25 51.09% More
5k 24:38 7:56 52.16% More
5 miles 41:07 8:13 51.24% More
10k 55:13 8:53 47.81% More

Predictions

Dist Time Per Mile WAVA
1M 7:41 7:41 49.28
5km 25:32 8:13 50.33
5M 42:18 8:28 49.80
10km 53:15 8:34 49.58
10M 1:28:11 8:49 49.61
Half 1:57:24 8:58 49.00
20M 3:03:51 9:12 49.58
Mara 4:04:46 9:21 49.66
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