Thu 18th Apr 2024 at 5:57am by Fenners-Reborn
Run > Intervals
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- cold
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Time
41:21
-
Miles 4.53
-
Min/mi 9:08
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Pacing
54.1%
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WAVA
55.22
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Stride(cm)
112
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Cals
480
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Watts
269
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Cadence
158
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BPM
148
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B/mi 1354
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Hillscore
2
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Surface
Road
Notes & Comments
1 comments
1) 0.12mi - 1:50(15:39/mi) 114/124bpm [1785b/mi] 12cal 137/W 3.83/4.12mph
2) 0.25mi - 1:47(7:10/mi) 127/146bpm [910b/mi] 26cal 323/W 8.38/9.17mph
3) 0.11mi - 1:30(13:50/mi) 116/119bpm [1604b/mi] 12cal 188/W 4.34/8.41mph
4) 0.25mi - 1:41(6:45/mi) 140/156bpm [946b/mi] 27cal 364/W 8.88/9.81mph
5) 0.11mi - 1:30(13:25/mi) 173/185bpm [2322b/mi] 13cal 210/W 4.47/8.77mph
6) 0.25mi - 1:44(6:55/mi) 176/185bpm [1216b/mi] 27cal 348/W 8.67/9.13mph
7) 0.11mi - 1:30(13:08/mi) 166/175bpm [2180b/mi] 12cal 196/W 4.57/8.44mph
8) 0.25mi - 1:41(6:46/mi) 158/169bpm [1068b/mi] 26cal 349/W 8.88/9.28mph
9) 0.12mi - 1:30(12:36/mi) 158/170bpm [1992b/mi] 13cal 207/W 4.76/8.84mph
10) 0.25mi - 1:43(6:53/mi) 159/170bpm [1095b/mi] 27cal 359/W 8.7/9.85mph
11) 0.1mi - 1:30(15:00/mi) 159/171bpm [2384b/mi] 11cal 177/W 4/8.7mph
12) 0.25mi - 1:44(6:54/mi) 156/170bpm [1078b/mi] 27cal 349/W 8.67/9.73mph
13) 0.11mi - 1:30(13:21/mi) 153/170bpm [2043b/mi] 12cal 197/W 4.49/8.7mph
14) 0.25mi - 1:39(6:35/mi) 155/169bpm [1022b/mi] 26cal 358/W 9.09/10.45mph
15) 0.12mi - 1:30(12:58/mi) 152/175bpm [1970b/mi] 12cal 196/W 4.63/8.88mph
16) 0.25mi - 1:38(6:32/mi) 147/155bpm [961b/mi] 27cal 366/W 9.17/10.36mph
17) 0.12mi - 1:30(12:55/mi) 149/160bpm [1925b/mi] 12cal 202/W 4.64/9.13mph
18) 0.25mi - 1:40(6:41/mi) 151/168bpm [1010b/mi] 27cal 355/W 8.98/9.77mph
19) 0.12mi - 1:30(12:49/mi) 165/174bpm [2114b/mi] 12cal 197/W 4.68/9.02mph
20) 0.25mi - 1:43(6:50/mi) 157/167bpm [1074b/mi] 26cal 344/W 8.77/9.36mph
21) 0.11mi - 1:30(13:31/mi) 155/171bpm [2095b/mi] 12cal 202/W 4.44/8.91mph
22) 0.79mi - 7:30(9:33/mi) 134/147bpm [1279b/mi] 81cal 254/W 6.28/6.62mph
2) 0.25mi - 1:47(7:10/mi) 127/146bpm [910b/mi] 26cal 323/W 8.38/9.17mph
3) 0.11mi - 1:30(13:50/mi) 116/119bpm [1604b/mi] 12cal 188/W 4.34/8.41mph
4) 0.25mi - 1:41(6:45/mi) 140/156bpm [946b/mi] 27cal 364/W 8.88/9.81mph
5) 0.11mi - 1:30(13:25/mi) 173/185bpm [2322b/mi] 13cal 210/W 4.47/8.77mph
6) 0.25mi - 1:44(6:55/mi) 176/185bpm [1216b/mi] 27cal 348/W 8.67/9.13mph
7) 0.11mi - 1:30(13:08/mi) 166/175bpm [2180b/mi] 12cal 196/W 4.57/8.44mph
8) 0.25mi - 1:41(6:46/mi) 158/169bpm [1068b/mi] 26cal 349/W 8.88/9.28mph
9) 0.12mi - 1:30(12:36/mi) 158/170bpm [1992b/mi] 13cal 207/W 4.76/8.84mph
10) 0.25mi - 1:43(6:53/mi) 159/170bpm [1095b/mi] 27cal 359/W 8.7/9.85mph
11) 0.1mi - 1:30(15:00/mi) 159/171bpm [2384b/mi] 11cal 177/W 4/8.7mph
12) 0.25mi - 1:44(6:54/mi) 156/170bpm [1078b/mi] 27cal 349/W 8.67/9.73mph
13) 0.11mi - 1:30(13:21/mi) 153/170bpm [2043b/mi] 12cal 197/W 4.49/8.7mph
14) 0.25mi - 1:39(6:35/mi) 155/169bpm [1022b/mi] 26cal 358/W 9.09/10.45mph
15) 0.12mi - 1:30(12:58/mi) 152/175bpm [1970b/mi] 12cal 196/W 4.63/8.88mph
16) 0.25mi - 1:38(6:32/mi) 147/155bpm [961b/mi] 27cal 366/W 9.17/10.36mph
17) 0.12mi - 1:30(12:55/mi) 149/160bpm [1925b/mi] 12cal 202/W 4.64/9.13mph
18) 0.25mi - 1:40(6:41/mi) 151/168bpm [1010b/mi] 27cal 355/W 8.98/9.77mph
19) 0.12mi - 1:30(12:49/mi) 165/174bpm [2114b/mi] 12cal 197/W 4.68/9.02mph
20) 0.25mi - 1:43(6:50/mi) 157/167bpm [1074b/mi] 26cal 344/W 8.77/9.36mph
21) 0.11mi - 1:30(13:31/mi) 155/171bpm [2095b/mi] 12cal 202/W 4.44/8.91mph
22) 0.79mi - 7:30(9:33/mi) 134/147bpm [1279b/mi] 81cal 254/W 6.28/6.62mph
1:50 1:47 1:30 1:41 1:30 1:44 1:30 1:41 1:30 1:43 1:30 1:44 1:30 1:39 1:30 1:38 1:30 1:40 1:30 1:43 1:30 7:30
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 | 2:23 | 2:23 +1:24 | 38:03 | 111 84-124 | 4224 | 119 108-122 | 147 62-154 | 24/0 |
0.13 | 3:18 | 55 | 14:42 | 118 116-122 | 1734 | 123 120-148 | 156 150-167 | 0/0 |
0.19 | 3:46 | 28 | 7:23 | 125 117-135 | 923 | 182 172-184 | 316 166-372 | 0/0 |
0.25 | 4:12 | 26 | 6:57 | 133 131-139 | 924 | 184 182-186 | 334 331-341 | 0/0 |
0.31 | 4:36 | 25 | 6:35 | 136 120-146 | 895 | 184 182-186 | 339 335-344 | 0/0 |
0.38 | 5:05 | 28 | 7:33 | 118 115-120 | 892 | 183 178-188 | 346 340-353 | 0/0 |
0.44 | 6:01 | 56 | 14:57 | 116 112-119 | 1735 | 135 118-178 | 189 147-340 | 0/0 |
0.50 | 6:39 | 39 | 10:18 | 116 114-121 | 1195 | 141 124-188 | 186 148-363 | 0/0 |
0.56 | 7:04 | 25 | 6:36 | 131 121-138 | 866 | 186 184-188 | 393 376-399 | 0/0 |
0.63 | 7:29 | 25 | 6:44 | 141 136-145 | 950 | 184 184-184 | 379 369-390 | 0/0 |
0.69 | 7:55 | 26 | 6:48 | 150 145-154 | 1021 | 182 180-184 | 366 364-369 | 0/0 |
0.75 | 8:29 | 34 | 9:01 | 159 149-174 | 1434 | 171 122-182 | 351 333-363 | 0/0 |
0.81 | 9:22 | 53 | 14:06 | 172 166-183 | 2424 | 123 122-124 | 177 168-271 | 0/0 |
0.88 | 9:57 | 35 | 9:23 | 184 182-185 | 1727 | 147 122-184 | 225 169-359 | 0/0 |
0.94 | 10:21 | 24 | 6:30 | 185 184-185 | 1203 | 182 182-184 | 367 360-370 | 0/0 |
1.00 | 10:47 | 26 | 6:55 | 178 170-184 | 1232 | 181 180-184 | 368 364-370 | 0/0 |
1.06 | 11:14 | 27 | 7:14 | 165 162-170 | 1193 | 178 178-180 | 352 341-364 | 0/0 |
1.13 | 11:50 | 35 | 9:28 | 166 163-168 | 1571 | 159 116-180 | 314 159-343 | 0/0 |
1.19 | 12:44 | 54 | 14:26 | 167 157-175 | 2411 | 121 120-122 | 153 152-156 | 0/0 |
1.25 | 13:14 | 31 | 8:08 | 161 160-161 | 1310 | 157 120-184 | 249 157-377 | 0/0 |
1.31 | 13:40 | 26 | 6:48 | 154 151-160 | 1048 | 182 180-186 | 366 359-372 | 0/0 |
1.38 | 14:05 | 26 | 6:50 | 154 152-158 | 1053 | 182 180-184 | 359 358-360 | 0/0 |
1.44 | 14:30 | 25 | 6:39 | 162 158-166 | 1076 | 181 180-182 | 360 359-362 | 0/0 |
1.50 | 15:11 | 40 | 10:44 | 167 156-170 | 1792 | 157 122-180 | 291 144-362 | 0/3 |
1.56 | 16:02 | 51 | 13:39 | 153 152-156 | 2088 | 125 122-128 | 162 159-168 | 0/2 |
1.63 | 16:28 | 26 | 7:04 | 149 147-152 | 1052 | 175 130-184 | 314 168-400 | 1/0 |
1.69 | 16:54 | 26 | 6:49 | 155 148-158 | 1056 | 184 182-186 | 375 368-376 | 1/0 |
1.75 | 17:20 | 26 | 6:52 | 159 156-165 | 1092 | 184 180-188 | 363 360-367 | 1/0 |
1.81 | 17:46 | 26 | 6:56 | 169 166-170 | 1173 | 182 180-184 | 357 354-364 | 0/5 |
1.88 | 18:37 | 52 | 13:46 | 169 162-171 | 2327 | 134 112-182 | 218 122-354 | 0/1 |
1.94 | 19:26 | 49 | 13:02 | 148 139-162 | 1929 | 125 114-176 | 149 136-306 | 5/0 |
2.00 | 19:52 | 26 | 6:49 | 152 146-153 | 1036 | 180 178-182 | 380 328-394 | 6/0 |
2.06 | 20:18 | 26 | 6:56 | 153 153-154 | 1061 | 178 176-180 | 365 353-376 | 9/0 |
2.13 | 20:44 | 26 | 6:56 | 159 154-165 | 1103 | 177 176-178 | 353 352-355 | 0/6 |
2.19 | 21:14 | 30 | 8:00 | 168 164-170 | 1343 | 176 168-180 | 353 350-355 | 0/1 |
2.25 | 22:06 | 52 | 13:57 | 154 146-170 | 2147 | 124 122-164 | 181 156-347 | 1/1 |
2.31 | 22:44 | 38 | 10:04 | 143 143-146 | 1440 | 138 122-192 | 187 159-402 | 0/0 |
2.38 | 23:08 | 25 | 6:33 | 153 146-156 | 1003 | 185 184-188 | 388 373-423 | 0/1 |
2.44 | 23:33 | 25 | 6:38 | 154 151-155 | 1022 | 183 182-184 | 378 373-380 | 0/2 |
2.50 | 23:59 | 25 | 6:46 | 158 153-164 | 1070 | 181 180-184 | 368 363-373 | 0/4 |
2.56 | 24:31 | 32 | 8:33 | 170 164-175 | 1454 | 163 120-182 | 346 238-363 | 0/2 |
2.63 | 25:23 | 53 | 14:01 | 153 129-173 | 2145 | 122 120-124 | 157 153-202 | 1/2 |
2.69 | 25:57 | 34 | 9:01 | 128 125-136 | 1154 | 148 122-190 | 213 157-395 | 2/1 |
2.75 | 26:21 | 24 | 6:29 | 148 138-155 | 959 | 185 184-188 | 403 391-420 | 7/0 |
2.81 | 26:46 | 25 | 6:34 | 152 152-155 | 998 | 181 180-184 | 387 381-390 | 0/1 |
2.88 | 27:11 | 25 | 6:40 | 152 152-152 | 1014 | 179 178-180 | 373 368-381 | 0/0 |
2.94 | 27:48 | 37 | 9:49 | 156 152-160 | 1532 | 154 120-180 | 313 157-370 | 0/3 |
3.00 | 28:40 | 52 | 13:47 | 148 132-155 | 2041 | 125 122-126 | 161 157-167 | 0/4 |
3.06 | 29:09 | 29 | 7:50 | 132 127-141 | 1034 | 161 126-186 | 262 167-397 | 2/0 |
3.13 | 29:34 | 25 | 6:46 | 147 143-154 | 996 | 184 182-186 | 376 371-388 | 2/0 |
3.19 | 30:00 | 26 | 6:50 | 156 154-156 | 1067 | 183 182-184 | 362 360-370 | 4/0 |
3.25 | 30:25 | 25 | 6:34 | 161 156-166 | 1059 | 181 180-182 | 359 353-362 | 1/0 |
3.31 | 31:07 | 42 | 11:11 | 169 166-174 | 1891 | 143 120-184 | 267 151-366 | 0/3 |
3.38 | 31:56 | 50 | 13:15 | 163 153-171 | 2161 | 135 120-186 | 162 136-217 | 0/1 |
3.44 | 32:23 | 27 | 7:15 | 152 150-154 | 1103 | 168 124-182 | 277 149-380 | 1/0 |
3.50 | 32:49 | 25 | 6:47 | 152 151-154 | 1031 | 181 180-182 | 360 360-362 | 4/0 |
3.56 | 33:15 | 26 | 6:50 | 157 151-162 | 1073 | 178 172-182 | 355 349-360 | 2/0 |
3.63 | 33:40 | 26 | 6:50 | 163 160-167 | 1114 | 180 178-182 | 355 350-358 | 0/1 |
3.69 | 34:24 | 44 | 11:46 | 167 159-171 | 1965 | 144 118-184 | 260 155-361 | 1/0 |
3.75 | 35:19 | 55 | 14:38 | 145 141-157 | 2122 | 120 118-142 | 154 153-157 | 1/0 |
3.81 | 35:55 | 36 | 9:35 | 143 139-146 | 1371 | 172 164-174 | 244 156-268 | 0/2 |
3.88 | 36:31 | 36 | 9:29 | 143 133-147 | 1356 | 171 168-174 | 259 253-262 | 0/1 |
3.94 | 37:06 | 36 | 9:28 | 132 129-135 | 1250 | 170 168-170 | 251 249-253 | 1/1 |
4.00 | 37:42 | 36 | 9:29 | 134 132-136 | 1271 | 169 168-170 | 256 252-258 | 0/3 |
4.06 | 38:18 | 36 | 9:44 | 132 131-134 | 1284 | 170 168-170 | 255 252-257 | 1/1 |
4.13 | 38:54 | 36 | 9:39 | 129 126-131 | 1246 | 166 160-170 | 246 243-254 | 2/0 |
4.19 | 39:30 | 35 | 9:24 | 131 129-133 | 1230 | 168 166-170 | 255 245-260 | 1/0 |
4.25 | 40:04 | 35 | 9:12 | 133 132-136 | 1224 | 171 170-172 | 262 259-267 | 0/2 |
4.31 | 40:40 | 36 | 9:39 | 134 131-136 | 1293 | 169 164-172 | 261 255-268 | 0/0 |
4.38 | 41:14 | 34 | 8:57 | 135 133-137 | 1209 | 171 168-176 | 256 252-269 | 0/2 |
4.44 | 41:49 | 35 | 9:22 | 133 131-135 | 1247 | 170 168-170 | 264 260-269 | 0/1 |
4.50 | 42:25 | 36 | 9:39 | 132 125-135 | 1274 | 171 168-174 | 260 252-264 | 0/2 |
4.53 | 42:43 | 18 | 10:41 | 133 125-139 | 1421 | 167 166-168 | 247 245-252 | 0/0 |
Heart
148/185max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 0m,
Range 37m, Flat prediction 41:20
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
21 7.2% | 9:14 |
See your biggest climbs |
Power
269W (423 max)
Power Graph
Power Bands
Cadence
158 (192 max)
Stride Length: 112cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 62.3 | 177 | 3.5 | 26:38 | 7:39 |
Walk | 37.6 | 122 | 1 | 16:03 | 15:20 |
Still | 0.1 | - | - | 2 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:20 | 8:20 | 54.50 |
5km | 27:44 | 8:56 | 55.78 |
5M | 45:55 | 9:11 | 55.01 |
10km | 57:48 | 9:18 | 54.63 |
10M | 1:35:43 | 9:34 | 54.60 |
Half | 2:07:27 | 9:44 | 53.88 |
20M | 3:19:34 | 9:59 | 54.52 |
Mara | 4:25:43 | 10:09 | 54.60 |
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Excellent intervals. Well done 👍