Tue 23rd Apr 2024 at 7:23pm by DocM
Run > Intervals
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Time
53:04
-
Miles 5.37
-
Min/mi 9:53
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Pacing
0%
-
WAVA
58.56
-
Stride(cm)
90
-
Cals
465
-
Watts
209
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Cadence
182
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BPM
141
-
%MHR
83.2
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B/mi 1397
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Asc(m)
81
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Hillscore
6
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Surface
Road
Notes & Comments
1) 0.49km - 3:37(7:20/km) 124/136bpm [909b/km] 27cal 162/196W
2) 0.58km - 3:00(5:12/km) 140/152bpm [728b/km] 28cal 216/283W
3) 0.18km - 1:25(7:56/km) 146/152bpm [1159b/km] 12cal 156/278W
4) 0.61km - 3:00(4:54/km) 143/147bpm [701b/km] 28cal 200/252W
5) 0.18km - 1:30(8:30/km) 141/144bpm [1199b/km] 13cal 123/267W
6) 0.59km - 3:00(5:03/km) 148/152bpm [748b/km] 29cal 231/288W
7) 0.2km - 1:30(7:30/km) 147/152bpm [1103b/km] 13cal 147/229W
8) 0.59km - 3:00(5:06/km) 149/154bpm [760b/km] 29cal 251/277W
9) 0.18km - 1:30(8:28/km) 140/150bpm [1184b/km] 11cal 139/248W
10) 0.57km - 2:58(5:13/km) 142/147bpm [741b/km] 28cal 259/308W
11) 0.22km - 1:30(6:59/km) 137/145bpm [956b/km] 12cal 148/299W
12) 0.58km - 3:00(5:11/km) 143/152bpm [741b/km] 28cal 256/278W
13) 0.18km - 1:30(8:21/km) 141/152bpm [1176b/km] 13cal 142/260W
14) 0.58km - 3:00(5:13/km) 143/148bpm [746b/km] 28cal 238/275W
15) 0.16km - 1:30(9:34/km) 134/148bpm [1282b/km] 10cal 127/247W
16) 0.56km - 3:00(5:21/km) 139/146bpm [744b/km] 28cal 248/322W
17) 0.15km - 1:30(9:49/km) 140/144bpm [1375b/km] 12cal 151/255W
18) 0.57km - 3:00(5:16/km) 140/145bpm [737b/km] 27cal 257/300W
19) 0.16km - 1:30(9:19/km) 134/144bpm [1247b/km] 10cal 131/256W
20) 0.59km - 3:00(5:03/km) 146/154bpm [738b/km] 29cal 232/284W
21) 0.18km - 1:30(8:14/km) 146/154bpm [1202b/km] 13cal 126/234W
22) 0.55km - 4:34(8:14/km) 144/152bpm [1186b/km] 37cal 168/270W
2) 0.58km - 3:00(5:12/km) 140/152bpm [728b/km] 28cal 216/283W
3) 0.18km - 1:25(7:56/km) 146/152bpm [1159b/km] 12cal 156/278W
4) 0.61km - 3:00(4:54/km) 143/147bpm [701b/km] 28cal 200/252W
5) 0.18km - 1:30(8:30/km) 141/144bpm [1199b/km] 13cal 123/267W
6) 0.59km - 3:00(5:03/km) 148/152bpm [748b/km] 29cal 231/288W
7) 0.2km - 1:30(7:30/km) 147/152bpm [1103b/km] 13cal 147/229W
8) 0.59km - 3:00(5:06/km) 149/154bpm [760b/km] 29cal 251/277W
9) 0.18km - 1:30(8:28/km) 140/150bpm [1184b/km] 11cal 139/248W
10) 0.57km - 2:58(5:13/km) 142/147bpm [741b/km] 28cal 259/308W
11) 0.22km - 1:30(6:59/km) 137/145bpm [956b/km] 12cal 148/299W
12) 0.58km - 3:00(5:11/km) 143/152bpm [741b/km] 28cal 256/278W
13) 0.18km - 1:30(8:21/km) 141/152bpm [1176b/km] 13cal 142/260W
14) 0.58km - 3:00(5:13/km) 143/148bpm [746b/km] 28cal 238/275W
15) 0.16km - 1:30(9:34/km) 134/148bpm [1282b/km] 10cal 127/247W
16) 0.56km - 3:00(5:21/km) 139/146bpm [744b/km] 28cal 248/322W
17) 0.15km - 1:30(9:49/km) 140/144bpm [1375b/km] 12cal 151/255W
18) 0.57km - 3:00(5:16/km) 140/145bpm [737b/km] 27cal 257/300W
19) 0.16km - 1:30(9:19/km) 134/144bpm [1247b/km] 10cal 131/256W
20) 0.59km - 3:00(5:03/km) 146/154bpm [738b/km] 29cal 232/284W
21) 0.18km - 1:30(8:14/km) 146/154bpm [1202b/km] 13cal 126/234W
22) 0.55km - 4:34(8:14/km) 144/152bpm [1186b/km] 37cal 168/270W
3:37 3:00 1:25 3:00 1:30 3:00 1:30 3:00 1:30 2:58 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 4:34
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 | 43 | 43 | 11:31 | 98 84-118 | 1129 | 181 178-184 | 163 53-179 | 0/1 |
0.13 | 1:23 | 40 | 10:43 | 124 119-127 | 1330 | 178 174-182 | 163 156-173 | 0/4 |
0.19 | 2:02 | 39 | 10:20 | 129 127-132 | 1332 | 183 180-186 | 179 152-196 | 1/2 |
0.25 | 2:42 | 39 | 10:30 | 133 132-134 | 1398 | 182 178-184 | 173 162-180 | 0/2 |
0.31 | 3:40 | 58 | 15:35 | 135 134-136 | 2104 | 175 162-186 | 135 8-182 | 0/5 |
0.38 | 4:10 | 30 | 7:56 | 132 129-135 | 1047 | 191 186-196 | 217 172-259 | 0/0 |
0.44 | 4:42 | 33 | 8:40 | 133 128-137 | 1153 | 188 180-190 | 198 188-204 | 0/4 |
0.50 | 5:12 | 30 | 7:55 | 140 137-141 | 1108 | 190 188-192 | 205 190-214 | 0/4 |
0.56 | 5:44 | 32 | 8:33 | 143 141-145 | 1222 | 190 188-192 | 219 213-225 | 0/1 |
0.63 | 6:16 | 32 | 8:25 | 146 145-149 | 1228 | 190 188-192 | 232 222-244 | 1/0 |
0.69 | 7:00 | 44 | 11:48 | 150 146-152 | 1770 | 187 176-192 | 249 141-283 | 3/0 |
0.75 | 7:45 | 45 | 11:58 | 145 144-146 | 1736 | 179 176-186 | 171 158-205 | 1/0 |
0.81 | 8:20 | 35 | 9:19 | 140 139-143 | 1304 | 183 178-190 | 175 163-199 | 1/1 |
0.88 | 8:49 | 30 | 7:58 | 140 139-141 | 1114 | 187 184-190 | 186 180-192 | 0/5 |
0.94 | 9:20 | 31 | 8:09 | 141 141-142 | 1150 | 186 184-188 | 187 184-189 | 0/7 |
1.00 | 9:49 | 29 | 7:43 | 143 142-145 | 1105 | 189 182-192 | 218 188-252 | 0/2 |
1.06 | 10:20 | 31 | 8:09 | 145 145-146 | 1182 | 188 184-190 | 228 205-245 | 0/4 |
1.13 | 10:49 | 29 | 7:50 | 145 143-147 | 1136 | 186 182-192 | 200 185-206 | 0/6 |
1.19 | 11:43 | 54 | 14:26 | 142 139-144 | 2050 | 171 110-190 | 142 1-267 | 0/0 |
1.25 | 12:22 | 39 | 10:29 | 139 138-141 | 1458 | 177 166-188 | 147 82-190 | 0/3 |
1.31 | 12:54 | 32 | 8:33 | 142 140-144 | 1213 | 187 178-196 | 203 154-242 | 1/2 |
1.38 | 13:25 | 30 | 8:04 | 145 145-146 | 1169 | 187 182-190 | 206 188-234 | 0/4 |
1.44 | 13:56 | 31 | 8:18 | 147 146-148 | 1219 | 189 186-190 | 238 196-274 | 2/0 |
1.50 | 14:26 | 30 | 8:05 | 149 148-150 | 1204 | 188 184-192 | 252 239-264 | 1/1 |
1.56 | 14:58 | 32 | 8:28 | 151 150-151 | 1277 | 188 186-194 | 238 228-263 | 2/5 |
1.63 | 15:27 | 30 | 7:53 | 150 149-151 | 1181 | 185 174-190 | 233 192-288 | 1/1 |
1.69 | 16:20 | 53 | 14:05 | 149 145-152 | 2099 | 167 120-190 | 139 24-223 | 0/1 |
1.75 | 16:56 | 35 | 9:27 | 145 145-146 | 1370 | 177 174-182 | 175 142-229 | 1/1 |
1.81 | 17:28 | 32 | 8:37 | 145 144-145 | 1249 | 188 178-194 | 211 185-236 | 2/0 |
1.88 | 17:59 | 31 | 8:13 | 148 145-152 | 1216 | 192 190-192 | 258 246-271 | 2/0 |
1.94 | 18:29 | 31 | 8:10 | 153 152-154 | 1250 | 192 190-192 | 251 245-258 | 3/0 |
2.00 | 19:01 | 32 | 8:24 | 152 147-154 | 1277 | 191 188-194 | 260 250-272 | 3/0 |
2.06 | 19:31 | 31 | 8:11 | 148 147-149 | 1210 | 191 188-192 | 272 269-277 | 1/1 |
2.13 | 20:02 | 31 | 8:13 | 150 149-150 | 1234 | 192 190-192 | 247 229-272 | 1/1 |
2.19 | 21:04 | 1:02 | 16:27 | 145 128-150 | 2384 | 155 114-190 | 141 46-248 | 0/1 |
2.25 | 21:38 | 34 | 9:11 | 128 125-131 | 1176 | 174 114-194 | 195 88-260 | 3/0 |
2.31 | 22:10 | 31 | 8:20 | 137 131-144 | 1142 | 192 190-194 | 286 259-308 | 1/1 |
2.38 | 22:43 | 33 | 8:51 | 144 143-146 | 1275 | 189 186-192 | 266 239-302 | 1/0 |
2.44 | 23:15 | 32 | 8:30 | 145 145-146 | 1232 | 189 186-190 | 250 241-255 | 0/1 |
2.50 | 23:47 | 32 | 8:32 | 145 144-147 | 1237 | 188 186-190 | 250 246-253 | 0/1 |
2.56 | 24:18 | 31 | 8:12 | 143 142-144 | 1173 | 189 186-190 | 247 244-250 | 0/0 |
2.63 | 25:07 | 49 | 13:10 | 142 139-145 | 1871 | 154 110-190 | 198 99-248 | 2/0 |
2.69 | 25:38 | 31 | 8:14 | 134 130-138 | 1102 | 167 110-180 | 186 87-299 | 3/0 |
2.75 | 26:15 | 38 | 10:03 | 132 130-136 | 1326 | 181 176-188 | 220 192-260 | 3/0 |
2.81 | 26:49 | 33 | 8:51 | 140 136-143 | 1239 | 189 188-190 | 265 253-274 | 1/1 |
2.88 | 27:21 | 32 | 8:36 | 145 144-146 | 1247 | 191 188-194 | 267 255-278 | 0/3 |
2.94 | 27:52 | 31 | 8:15 | 147 146-149 | 1212 | 189 186-192 | 259 247-277 | 0/1 |
3.00 | 28:21 | 30 | 7:55 | 145 144-145 | 1148 | 189 186-192 | 236 227-245 | 1/1 |
3.06 | 28:52 | 30 | 8:03 | 144 143-146 | 1159 | 191 186-192 | 264 246-278 | 0/1 |
3.13 | 29:45 | 54 | 14:20 | 146 137-152 | 2093 | 178 122-194 | 190 67-261 | 2/0 |
3.19 | 30:27 | 41 | 11:00 | 135 133-137 | 1485 | 179 176-184 | 194 177-210 | 1/1 |
3.25 | 30:59 | 32 | 8:30 | 138 134-141 | 1174 | 186 176-190 | 231 191-275 | 0/2 |
3.31 | 31:30 | 32 | 8:28 | 142 141-143 | 1202 | 188 186-190 | 258 237-275 | 0/2 |
3.38 | 32:01 | 31 | 8:08 | 143 143-143 | 1164 | 189 186-190 | 234 226-243 | 1/1 |
3.44 | 32:34 | 33 | 8:50 | 147 144-148 | 1297 | 186 182-190 | 232 224-238 | 1/0 |
3.50 | 33:05 | 31 | 8:18 | 146 144-148 | 1211 | 189 186-192 | 229 222-232 | 1/0 |
3.56 | 33:47 | 42 | 11:06 | 146 144-148 | 1621 | 181 122-192 | 213 85-247 | 0/0 |
3.63 | 34:44 | 58 | 15:22 | 132 128-145 | 2029 | 150 114-182 | 124 78-169 | 0/2 |
3.69 | 35:20 | 36 | 9:30 | 129 128-131 | 1226 | 185 178-190 | 188 170-224 | 5/0 |
3.75 | 35:50 | 30 | 7:57 | 133 131-134 | 1058 | 192 190-194 | 221 211-230 | 3/0 |
3.81 | 36:22 | 33 | 8:44 | 141 135-143 | 1230 | 192 190-194 | 256 213-322 | 2/0 |
3.88 | 36:57 | 34 | 9:11 | 144 142-146 | 1322 | 189 184-192 | 286 251-322 | 2/0 |
3.94 | 37:30 | 33 | 8:48 | 142 141-142 | 1249 | 189 186-190 | 252 247-255 | 1/0 |
4.00 | 38:03 | 33 | 8:50 | 143 142-144 | 1263 | 190 186-194 | 251 243-261 | 2/0 |
4.06 | 39:06 | 1:03 | 16:41 | 140 134-144 | 2336 | 158 120-192 | 136 36-255 | 5/0 |
4.13 | 39:48 | 42 | 11:14 | 136 134-137 | 1527 | 181 172-192 | 193 174-255 | 5/0 |
4.19 | 40:20 | 32 | 8:32 | 139 137-140 | 1187 | 193 190-194 | 281 265-291 | 2/0 |
4.25 | 40:52 | 33 | 8:41 | 139 137-141 | 1208 | 192 192-194 | 289 270-300 | 1/0 |
4.31 | 41:24 | 32 | 8:32 | 140 138-144 | 1194 | 191 190-192 | 254 240-271 | 2/0 |
4.38 | 41:56 | 31 | 8:20 | 143 143-144 | 1193 | 192 190-194 | 247 237-254 | 0/1 |
4.44 | 42:26 | 31 | 8:08 | 144 143-145 | 1172 | 191 188-192 | 239 233-250 | 1/0 |
4.50 | 43:37 | 1:11 | 18:52 | 137 127-144 | 2584 | 143 122-192 | 126 82-256 | 3/0 |
4.56 | 44:08 | 31 | 8:23 | 127 125-130 | 1066 | 184 132-192 | 218 100-250 | 2/3 |
4.62 | 44:46 | 37 | 9:58 | 136 130-141 | 1355 | 191 190-192 | 264 243-284 | 0/3 |
4.69 | 45:15 | 30 | 7:56 | 148 141-150 | 1175 | 187 182-192 | 212 166-235 | 0/2 |
4.75 | 45:45 | 30 | 7:52 | 150 150-151 | 1181 | 191 188-192 | 223 216-228 | 1/1 |
4.81 | 46:13 | 28 | 7:27 | 152 151-152 | 1132 | 192 190-194 | 227 221-233 | 0/1 |
4.87 | 46:42 | 29 | 7:44 | 151 151-152 | 1167 | 192 190-194 | 243 228-249 | 0/0 |
4.94 | 47:15 | 33 | 8:55 | 153 150-154 | 1364 | 191 172-194 | 236 200-247 | 0/1 |
5.00 | 48:05 | 50 | 13:22 | 146 140-150 | 1952 | 178 142-184 | 169 51-199 | 5/0 |
5.06 | 56:18 | 8:13 +7:37 | 2:11:24 | 132 110-142 | 17346 | 181 178-186 | 181 144-201 | 4/0 |
5.12 | 57:09 | 51 | 13:30 | 135 121-146 | 1824 | 186 184-190 | 251 206-270 | 2/0 |
5.19 | 57:47 | 39 | 10:18 | 150 146-152 | 1546 | 186 182-188 | 237 203-270 | 2/1 |
5.25 | 58:44 | 56 | 14:59 | 151 149-152 | 2261 | 176 170-186 | 167 132-209 | 3/0 |
5.31 | 59:41 | 58 | 15:23 | 148 147-149 | 2276 | 175 172-178 | 168 136-193 | 1/0 |
5.37 | 1:00:41 | 1:00 | 17:18 | 146 143-147 | 2525 | 170 124-176 | 120 44-144 | 0/0 |
Heart
141/154max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 81m,
Range 55m, Flat prediction 53:07
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
34 2.5% | 10:14 |
12 4.4% | 10:58 |
10 1.8% | 8:21 |
See your biggest climbs |
Power
209W (322 max)
Power Graph
Power Bands
Cadence
182 (196 max)
Stride Length: 90cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 82.9 | 185 | 5.2 | 48:59 | 10:56 |
Walk | 5.3 | 125 | 0.2 | 3:37 | 18:47 |
Still | 0.7 | - | - | 29 | - |
Pause | 11.1 | - | - | 7:36 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:18 | 8:18 | 60.81 |
5km | 29:00 | 9:20 | 60.81 |
5M | 49:03 | 9:49 | 58.78 |
10km | 1:02:21 | 10:02 | 57.94 |
10M | 1:45:25 | 10:33 | 56.58 |
Half | 2:22:02 | 10:51 | 54.90 |
20M | 3:46:35 | 11:20 | 54.30 |
Mara | 5:05:16 | 11:39 | 53.47 |
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