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Tue 30th Apr 2024 at 4:44am by quimby

Run > Intervals
  • Not good
  • breezy
  • Time
    58:21
  • Miles
    5.77
  • Min/mi
    10:07
  • Pacing
    78.5%
  • WAVA
    56.67
  • Stride(cm)
    91
  • Cals
    526
  • Watts
    221
  • Cadence
    175
  • BPM
    134
  • %MHR
    72.6
  • B/mi
    1359
  • Asc(m)
    50
  • Surface
    Road

Notes & Comments

1) 0.46mi - 4:58(10:52/mi) 124/133bpm [1347b/mi] 41cal 198/243W
2) 0.06mi - 30(8:27/mi) 120/123bpm [1014b/mi] 5cal 247/283W
3) 0.05mi - 30(11:02/mi) 123/124bpm [1356b/mi] 5cal 234/273W
4) 0.06mi - 30(8:12/mi) 125/127bpm [1025b/mi] 5cal 281/330W
5) 0.04mi - 30(12:31/mi) 127/128bpm [1589b/mi] 5cal 241/341W
6) 0.06mi - 30(8:04/mi) 125/126bpm [1008b/mi] 4cal 196/243W
7) 0.05mi - 30(10:31/mi) 122/124bpm [1283b/mi] 5cal 201/238W
8) 0.06mi - 30(7:49/mi) 122/127bpm [954b/mi] 5cal 237/265W
9) 0.04mi - 30(14:15/mi) 126/131bpm [1795b/mi] 4cal 188/251W
10) 0.06mi - 30(7:46/mi) 116/120bpm [902b/mi] 4cal 259/300W
11) 0.04mi - 30(13:20/mi) 120/122bpm [1600b/mi] 4cal 182/298W
12) 0.55mi - 6:20(11:30/mi) 122/135bpm [1404b/mi] 52cal 200/283W
13) 0.62mi - 5:26(8:46/mi) 139/147bpm [1219b/mi] 54cal 244/291W
14) 0.1mi - 1:30(15:38/mi) 128/145bpm [2002b/mi] 10cal 110/258W
15) 0.62mi - 5:09(8:18/mi) 137/143bpm [1137b/mi] 51cal 263/306W
16) 0.09mi - 1:30(16:44/mi) 137/148bpm [2293b/mi] 11cal 115/253W
17) 0.62mi - 5:10(8:21/mi) 145/152bpm [1210b/mi] 53cal 252/293W
18) 0.1mi - 1:30(15:23/mi) 138/148bpm [2122b/mi] 11cal 147/242W
19) 0.25mi - 2:07(8:28/mi) 142/149bpm [1202b/mi] 21cal 230/271W
20) 0.09mi - 1:30(17:08/mi) 133/149bpm [2279b/mi] 10cal 124/236W
21) 0.25mi - 1:56(7:44/mi) 132/146bpm [1020b/mi] 20cal 229/316W
22) 0.1mi - 1:30(15:02/mi) 140/146bpm [2105b/mi] 12cal 157/308W
23) 0.25mi - 1:55(7:39/mi) 140/149bpm [1070b/mi] 20cal 254/311W
24) 0.1mi - 1:30(14:20/mi) 137/150bpm [1964b/mi] 12cal 143/273W
25) 0.93mi - 10:00(10:48/mi) 139/149bpm [1501b/mi] 89cal 208/292W
26) 0.14mi - 1:20(9:44/mi) 147/149bpm [1430b/mi] 13cal 256/265W
4:58 30 30 30 30 30 30 30 30 30 30 6:20 5:26 1:30 5:09 1:30 5:10 1:30 2:07 1:30 1:56 1:30 1:55 1:30 10:00 1:20

Pace

8% 12% 25% 17% 32% 6%

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 40 40 10:46 99 86-118 1066 183 178-186 195 181-209 0/3
0.13 1:20 40 10:36 123 118-126 1304 182 180-184 193 186-198 0/2
0.19 2:00 40 10:45 127 126-129 1365 183 180-186 194 189-210 0/0
0.25 2:41 41 10:50 131 129-133 1418 181 176-186 226 201-243 3/0
0.31 3:21 40 10:34 132 132-133 1394 178 176-180 183 172-199 0/4
0.38 4:02 41 11:01 130 126-132 1432 178 176-182 196 184-208 0/2
0.44 4:44 42 11:12 128 119-131 1433 178 176-184 224 210-237 1/0
0.50 5:19 35 9:15 119 118-122 1100 184 178-198 223 196-281 0/1
0.56 5:58 39 10:23 123 122-124 1277 185 176-200 242 213-283 1/1
0.63 6:28 31 8:09 125 124-127 1019 195 178-200 286 216-340 1/0
0.69 7:10 42 11:07 127 125-128 1412 164 120-200 231 113-341 1/0
0.75 7:42 33 8:42 124 122-125 1080 193 172-202 219 185-243 0/2
0.81 8:16 33 8:54 121 118-124 1076 185 172-206 212 188-257 0/1
0.88 8:59 44 11:39 126 116-131 1467 173 128-202 202 131-265 0/1
0.94 9:28 29 7:37 116 114-120 884 193 142-202 272 177-300 1/0
1.00 10:15 47 12:25 117 113-122 1452 155 126-202 210 68-297 1/0
1.06 10:52 37 9:57 118 115-120 1173 182 178-186 260 241-282 2/0
1.13 11:40 48 12:46 121 120-123 1544 159 122-182 240 205-283 3/0
1.19 12:19 39 10:26 127 124-128 1325 179 176-184 227 208-245 1/1
1.25 12:58 39 10:31 127 126-128 1335 178 176-180 212 207-221 0/2
1.31 13:40 42 11:13 124 123-127 1392 178 176-180 216 212-219 0/2
1.38 14:32 52 13:45 119 112-123 1636 139 124-176 155 136-197 1/2
1.44 15:14 42 11:08 118 112-122 1313 177 166-180 190 168-210 0/1
1.50 15:54 40 10:42 120 115-132 1284 180 150-184 216 192-244 0/1
1.56 16:38 44 11:40 129 121-135 1504 145 124-194 170 128-214 2/0
1.63 17:09 32 8:29 124 121-128 1051 193 190-196 234 223-245 0/0
1.69 17:44 35 9:12 133 128-137 1224 190 188-194 236 226-250 0/1
1.75 18:17 33 8:50 140 138-142 1236 190 188-192 255 238-279 0/2
1.81 18:49 32 8:39 144 142-144 1246 192 190-194 262 249-279 1/1
1.88 19:23 33 8:53 146 144-147 1296 189 186-192 271 258-290 1/0
1.94 19:57 34 9:08 145 144-147 1324 188 184-190 278 250-291 1/0
2.00 20:31 34 9:04 144 143-144 1306 189 186-192 221 211-245 1/1
2.06 21:03 32 8:30 144 144-144 1223 190 186-192 231 216-241 0/0
2.13 21:34 31 8:15 143 143-144 1181 189 186-192 236 232-242 0/1
2.19 22:27 53 14:10 139 126-145 1969 149 124-190 177 119-258 1/1
2.25 23:17 51 13:29 119 113-125 1604 141 130-172 145 132-208 1/1
2.31 23:46 29 7:45 116 111-123 899 190 172-202 252 207-270 0/1
2.38 24:17 31 8:15 131 123-138 1081 196 192-198 271 258-289 2/0
2.44 24:48 30 8:02 139 138-140 1117 195 192-198 256 250-261 1/1
2.50 25:19 31 8:20 141 140-142 1174 195 192-198 254 238-278 0/2
2.56 25:50 32 8:27 140 138-141 1182 192 190-194 280 272-296 1/0
2.63 26:22 31 8:17 139 138-140 1152 192 190-194 278 266-300 1/1
2.69 26:53 31 8:21 141 140-142 1178 192 190-196 272 263-296 2/0
2.75 27:26 33 8:44 143 142-143 1248 189 186-192 299 290-306 1/2
2.81 27:59 33 8:54 143 142-143 1272 188 184-192 237 207-288 1/1
2.88 28:36 37 9:57 142 141-143 1414 191 184-192 226 141-253 0/1
2.94 29:39 1:03 16:51 138 128-148 2326 124 118-132 120 82-170 0/0
3.00 30:15 35 9:27 126 123-130 1190 179 124-200 227 129-276 1/0
3.06 30:45 30 8:01 134 130-138 1074 196 194-200 271 263-276 1/0
3.13 31:16 31 8:10 141 138-144 1151 195 194-198 264 255-271 0/2
3.19 31:45 29 7:51 145 144-147 1139 196 194-198 248 237-256 0/2
3.25 32:16 31 8:15 147 147-148 1214 193 188-196 261 236-276 1/1
3.31 32:48 32 8:37 149 149-149 1283 189 182-192 278 267-293 1/0
3.38 33:20 31 8:22 150 149-150 1255 189 186-192 264 259-281 2/0
3.44 33:53 33 8:47 150 150-151 1316 187 184-190 270 258-282 0/1
3.50 34:26 33 8:54 150 149-152 1335 186 184-188 276 234-292 0/0
3.56 34:59 33 8:48 149 148-149 1312 188 184-192 211 113-231 1/0
3.63 35:52 54 14:16 143 138-148 2040 140 124-190 160 102-242 1/0
3.69 36:44 51 13:37 132 127-138 1798 130 124-192 140 130-188 2/0
3.75 37:15 31 8:21 135 129-139 1128 193 190-196 247 229-263 2/1
3.81 37:47 32 8:40 144 140-147 1248 189 186-192 257 242-271 0/3
3.88 38:19 32 8:25 147 147-148 1238 189 184-194 217 200-239 0/0
3.94 39:03 44 11:50 147 144-149 1740 164 106-196 189 83-237 1/1
4.00 40:06 1:02 16:35 129 112-144 2139 124 106-132 126 100-149 0/2
4.06 40:35 29 7:46 116 110-125 902 194 170-202 232 142-264 0/2
4.13 41:02 28 7:23 130 125-133 960 200 198-202 248 229-259 1/0
4.19 41:32 30 7:56 136 134-139 1078 195 194-198 261 259-265 0/0
4.25 42:03 31 8:22 141 139-145 1179 191 178-196 288 256-316 1/0
4.31 42:59 55 14:47 143 140-146 2115 139 124-194 180 133-308 1/0
4.38 43:46 47 12:26 134 126-142 1665 139 86-194 172 89-299 2/0
4.44 44:16 31 8:09 131 128-135 1068 195 186-202 268 222-311 0/2
4.50 44:42 26 6:59 141 135-145 984 202 200-202 258 249-283 0/1
4.56 45:10 28 7:31 147 145-148 1105 198 194-200 265 254-282 1/2
4.62 45:53 42 11:19 149 145-150 1687 167 122-196 214 103-273 1/1
4.69 46:47 54 14:30 135 126-145 1958 134 122-176 144 113-218 1/0
4.75 47:25 37 9:55 129 126-132 1279 177 174-180 234 210-246 2/0
4.81 48:04 40 10:37 134 132-135 1423 177 174-180 255 243-276 1/0
4.87 48:47 43 11:30 135 134-136 1553 174 90-182 229 56-276 2/1
4.94 49:34 46 12:20 133 131-134 1640 158 118-176 195 160-247 0/4
5.00 50:11 37 9:50 136 132-138 1338 174 172-176 181 159-194 0/2
5.06 50:48 37 9:51 141 138-143 1388 180 176-184 213 194-221 0/1
5.12 51:35 48 12:42 140 133-143 1779 155 114-180 175 106-218 1/0
5.19 52:13 38 10:05 133 130-137 1342 178 176-180 230 199-248 2/0
5.25 52:50 37 9:54 139 137-140 1376 177 176-178 214 204-236 0/1
5.31 53:28 38 10:10 142 140-143 1443 177 174-180 203 194-215 0/1
5.38 54:09 41 10:49 143 142-144 1547 175 172-180 209 202-217 1/0
5.44 54:50 41 10:51 143 142-145 1552 175 172-178 212 202-235 2/0
5.50 55:38 49 13:00 144 136-146 1873 142 82-176 159 34-244 2/0
5.56 56:17 39 10:18 138 134-146 1422 176 172-178 264 223-292 3/0
5.63 56:54 37 9:48 148 146-149 1451 177 176-180 230 223-238 0/2
5.69 57:31 37 9:53 146 145-147 1443 178 176-180 253 239-265 2/0
5.75 58:07 37 9:46 148 147-149 1445 176 174-178 255 247-265 2/0
5.77 58:21 14 10:09 149 149-149 1512 177 176-178 258 255-261 1/0

Heart

134/152max
  • Show Beats/Mile

Elevation

Asc 50m, Range 11m, Flat prediction 58:21
Elevation Graph
No climbs of at least 10 metres detected.

Power

221W (341 max)
Power Graph
Power Bands

Cadence

175 (206 max) Stride Length: 91cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 82.2 185 5.1 47:59 9:23
Walk 17.6 124 0.7 10:15 15:32
Still 0.2 - - 7 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:38 53.54% More
800m 4:05 8:14 55.25% More
1km 5:10 8:19 56.86% More
Mile 8:58 8:58 55.66% More
5k 29:37 9:32 58.87% More
5 miles 50:05 10:01 56.89% More

Predictions

Dist Time Per Mile WAVA
1M 9:06 9:06 54.83
5km 30:16 9:45 57.60
5M 50:08 10:02 56.83
10km 1:03:07 10:09 56.56
10M 1:44:31 10:27 56.36
Half 2:19:09 10:37 55.34
20M 3:37:55 10:54 55.72
Mara 4:50:08 11:04 55.50
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