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Thu 25th Apr 2024 at 6:33pm by Sprout

Run > Intervals
  • Time
    40:04
  • Miles
    4.72
  • Min/mi
    8:29
  • Pacing
    0%
  • WAVA
    56.44
  • Stride(cm)
    109
  • Cals
    579
  • Watts
    399
  • Cadence
    174
  • BPM
    135
  • %MHR
    74.4
  • B/mi
    1150
  • Asc(m)
    14
  • Surface
    Road

Notes & Comments

1) 0.5mi - 4:34(9:09/mi) 119/127bpm [1088b/mi] 60cal 351/415W
2) 0.5mi - 4:19(8:38/mi) 128/131bpm [1106b/mi] 62cal 373/392W
3) 0.5mi - 3:51(7:42/mi) 129/141bpm [993b/mi] 55cal 415/475W
4) 0.5mi - 3:47(7:34/mi) 147/152bpm [1113b/mi] 60cal 430/483W
5) 0.5mi - 3:48(7:37/mi) 149/152bpm [1134b/mi] 61cal 411/468W
6) 0.15mi - 1:04(7:11/mi) 149/151bpm [1069b/mi] 17cal 419/482W
7) 0.5mi - 5:57(11:54/mi) 128/151bpm [1524b/mi] 73cal 269/487W
8) 0.5mi - 3:53(7:47/mi) 147/152bpm [1144b/mi] 62cal 423/465W
9) 0.5mi - 3:47(7:34/mi) 153/159bpm [1159b/mi] 62cal 420/473W
10) 0.5mi - 4:24(8:48/mi) 127/153bpm [1118b/mi] 59cal 356/478W
11) 0.07mi - 39(9:38/mi) 123/126bpm [1185b/mi] 8cal 315/334W
4:34 4:19 3:51 3:47 3:48 1:04 5:57 3:53 3:47 4:24 39
Pin Map
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0mi in 0

Pace

17% 16% 41% 18% 7% 1%

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 35 35 9:16 94 83-109 870 164 102-176 301 107-415 1/0
0.13 1:12 38 10:02 116 110-120 1165 170 158-176 362 103-413 1/0
0.19 1:47 34 9:08 121 120-123 1105 171 168-174 376 368-382 1/0
0.25 2:21 35 9:16 123 123-124 1140 171 168-174 370 351-390 1/0
0.31 2:54 33 8:48 124 124-125 1091 170 168-172 347 336-354 1/0
0.38 3:28 34 8:56 125 125-125 1117 172 170-176 350 345-357 0/0
0.44 4:00 32 8:39 126 125-127 1089 172 168-174 356 347-376 0/0
0.50 4:34 33 8:55 126 125-127 1125 173 168-176 351 342-364 0/0
0.56 5:07 33 8:45 125 125-125 1093 174 172-178 362 341-380 0/0
0.63 5:39 32 8:40 125 125-125 1083 174 172-176 367 354-380 0/1
0.69 6:11 32 8:38 126 125-129 1088 175 174-176 370 364-377 0/0
0.75 6:43 31 8:18 130 129-130 1079 175 172-178 379 371-387 1/0
0.81 7:14 32 8:25 130 130-131 1095 174 172-176 381 376-388 0/0
0.88 7:47 33 8:41 131 131-131 1137 175 172-178 372 367-380 0/0
0.94 8:21 34 9:03 131 130-131 1186 171 168-176 385 371-392 1/0
1.00 8:53 32 8:37 129 128-130 1112 174 172-180 373 365-385 0/0
1.06 22:12 13:19 +12:57 3:33:00 103 83-128 21939 178 168-188 368 215-436 0/3
1.13 22:50 38 10:09 121 114-125 1227 177 172-186 418 395-450 1/1
1.19 23:19 30 7:56 128 125-130 1015 179 172-184 442 397-464 0/0
1.25 23:46 27 7:11 131 130-132 942 179 174-182 437 394-475 1/0
1.31 24:16 29 7:47 135 132-137 1050 176 170-182 445 409-457 0/0
1.38 24:45 29 7:47 138 137-139 1075 176 170-182 422 401-446 1/0
1.44 25:12 27 7:09 139 139-140 993 179 172-182 432 401-449 0/0
1.50 25:41 29 7:48 140 140-141 1092 175 168-182 416 386-444 1/1
1.56 26:07 26 6:57 140 140-140 974 178 176-182 447 422-461 1/0
1.63 26:37 30 7:59 143 140-144 1142 174 168-180 445 388-483 1/0
1.69 27:06 29 7:51 144 143-144 1129 174 170-178 409 385-440 1/0
1.75 27:33 27 7:14 147 144-147 1064 176 170-180 431 396-450 1/1
1.81 28:02 29 7:39 148 146-152 1133 174 170-180 425 401-457 1/0
1.88 28:31 29 7:47 152 150-152 1183 175 168-184 430 398-454 0/0
1.94 28:58 26 6:59 150 150-150 1048 176 172-180 433 401-448 0/0
2.00 29:28 30 8:05 151 151-152 1220 174 168-178 424 372-443 1/1
2.06 29:58 30 7:59 149 148-151 1191 173 168-178 413 369-459 1/1
2.13 30:23 25 6:44 148 148-149 997 177 170-180 422 365-468 1/1
2.19 30:49 26 6:48 150 149-150 1021 179 174-184 441 435-453 1/1
2.25 31:20 31 8:22 151 150-151 1262 171 166-178 400 372-442 0/0
2.31 31:47 27 7:05 151 150-152 1070 177 176-178 432 414-441 0/0
2.38 32:17 31 8:14 149 147-150 1226 171 162-180 401 353-441 0/1
2.44 32:46 29 7:37 147 147-148 1121 173 166-182 393 356-432 1/1
2.50 33:16 30 8:02 149 147-149 1196 172 166-180 392 348-440 0/0
2.56 33:40 24 6:30 148 146-150 962 179 178-182 416 373-462 0/1
2.63 34:10 29 7:51 150 147-151 1178 172 164-182 421 376-482 0/1
2.69 36:41 2:31 40:12 120 97-151 4824 167 118-182 389 293-425 0/1
2.75 37:11 30 8:08 117 107-123 951 179 170-188 408 295-465 0/1
2.81 37:39 28 7:26 124 122-126 921 179 172-186 420 375-480 0/0
2.88 38:10 31 8:13 130 126-133 1069 175 168-184 432 383-487 0/0
2.94 38:36 26 7:00 135 134-137 944 180 178-182 458 443-468 0/0
3.00 39:06 30 7:58 139 137-140 1107 174 166-184 441 401-467 1/1
3.06 39:36 30 8:03 143 140-146 1152 174 168-180 421 380-461 0/0
3.13 40:07 31 8:09 148 147-148 1206 175 168-180 418 370-438 0/0
3.19 40:34 28 7:21 147 147-147 1081 176 172-180 408 368-428 0/0
3.25 41:03 29 7:38 147 147-148 1121 177 164-182 442 434-446 0/1
3.31 41:33 31 8:11 145 143-148 1187 171 164-178 404 366-465 1/1
3.38 42:03 29 7:50 143 143-144 1120 175 166-180 429 393-459 1/0
3.44 42:32 29 7:46 146 143-147 1134 174 166-180 432 385-461 1/0
3.50 43:01 29 7:40 148 147-149 1134 174 168-178 418 380-465 1/0
3.56 43:32 31 8:21 149 148-149 1245 172 164-180 409 376-443 1/0
3.63 43:58 26 7:00 150 149-152 1049 177 176-180 426 414-441 1/0
3.69 44:29 31 8:18 151 148-152 1254 172 166-178 409 359-449 0/0
3.75 44:59 29 7:51 149 148-149 1170 175 168-182 402 369-454 1/1
3.81 45:24 25 6:42 149 148-151 997 178 176-180 441 423-463 1/1
3.88 45:53 30 7:53 151 151-152 1190 174 164-184 443 386-471 0/1
3.94 46:19 26 6:56 154 151-159 1067 177 168-184 412 373-454 1/0
4.00 46:49 29 7:45 159 158-159 1231 176 168-184 448 403-473 0/0
4.06 47:19 31 8:16 155 154-158 1281 173 166-180 408 352-451 0/0
4.13 47:45 25 6:47 153 152-154 1038 178 170-182 416 359-441 1/1
4.19 48:14 30 7:52 152 150-153 1196 173 166-182 403 354-478 1/1
4.25 48:40 26 6:53 151 150-152 1040 178 176-180 440 430-447 0/0
4.31 49:10 29 7:50 152 151-153 1190 173 164-182 417 376-444 3/0
4.38 1:05:06 15:57 +15:29 4:15:07 103 81-152 26277 176 174-182 353 288-430 2/0
4.44 1:05:52 46 12:13 115 111-119 1404 176 174-180 351 337-366 1/0
4.50 1:06:26 34 8:57 121 119-123 1083 176 174-178 337 333-348 0/0
4.56 1:06:59 34 8:56 123 122-124 1099 174 172-176 344 338-348 0/0
4.62 1:07:36 37 9:45 126 124-126 1229 174 168-178 339 258-346 0/0
4.69 1:08:12 37 9:46 124 122-126 1210 170 162-174 307 227-339 0/1
4.72 1:08:29 17 10:03 122 122-122 1226 174 170-176 324 322-327 0/0

Heart

135/159max
  • Show Beats/Mile

Elevation

Asc 14m, Range 10m, Flat prediction 40:04
Elevation Graph
No climbs of at least 10 metres detected.

Power

399W (487 max)
Power Graph
Power Bands

Cadence

174 (188 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 67.4 174 4.7 36:54 13:52
Walk 0.2 113 0 12 48:07
Still 3.0 - - 2:57 -
Pause 29.3 - - 28:26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:01 47.65% More
800m 3:39 7:21 53.47% More
1km 4:38 7:28 54.95% More
Mile 7:29 7:29 57.79% More
5k 25:42 8:16 57.32% More

Predictions

Dist Time Per Mile WAVA
1M 6:28 6:28 66.91
5km 24:30 7:53 60.11
5M 42:53 8:35 55.94
10km 55:22 8:55 54.12
10M 1:36:52 9:41 51.14
Half 2:13:04 10:09 48.88
20M 3:38:51 10:57 47.09
Mara 5:00:39 11:29 45.71
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