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Thu 2nd May 2024 at 5:41pm by Keegan

Run > Intervals
  • warm
  • Time
    51:22
  • Miles
    5.20
  • Min/mi
    9:53
  • Pacing
    35.3%
  • WAVA
    45.99
  • Stride(cm)
    103
  • Cals
    639
  • Watts
    304
  • Cadence
    158
  • BPM
    157
  • %MHR
    81.4
  • B/mi
    1551
  • Asc(m)
    41
  • Surface
    Road

Notes & Comments

7 comments
3 x 1 Mile and 2 x 1/2 Mile Reps with my daughter
Very humid today
4 mins off the mile reps and 3 mins off the 1/2 mile reps

1) 0.53mi - 4:59(9:23/mi) 136/147bpm [1275b/mi] 59cal 306/386W
2) 1mi - 7:27(7:27/mi) 148/158bpm [1103b/mi] 99cal 383/478W
3) 0.18mi - 4:00(22:14/mi) 129/178bpm [2868b/mi] 31cal 86/388W
4) 1mi - 7:21(7:21/mi) 178/188bpm [1309b/mi] 117cal 385/479W
5) 0.15mi - 4:01(27:07/mi) 141/187bpm [3824b/mi] 33cal 50/392W
6) 1mi - 7:33(7:33/mi) 179/189bpm [1351b/mi] 119cal 373/486W
7) 0.16mi - 4:01(24:19/mi) 131/190bpm [3185b/mi] 21cal 73/393W
8) 0.5mi - 3:44(7:27/mi) 175/186bpm [1303b/mi] 58cal 387/487W
9) 0.12mi - 3:01(24:54/mi) 147/186bpm [3661b/mi] 24cal 78/354W
10) 0.5mi - 3:50(7:38/mi) 176/187bpm [1344b/mi] 59cal 384/454W
11) 0.06mi - 1:27(25:23/mi) 170/187bpm [4316b/mi] 19cal 92/453W
4:59 7:27 4:00 7:21 4:01 7:33 4:01 3:44 3:01 3:50 1:27
Sigh
Excellent run, well done!
Velociraptor
Those look good. Well done :)
Keegan
Cheers Sigh!
Keegan
Thank you V’Rap!
Bowman 🇸🇪
Speedy, well done!
Keegan
Thanks Bowman. Today I'm having to remind myself that a few months ago I wasn’t even allowed to run, so I should be happy with 7:30 per mile!
Bowman 🇸🇪
Exactly!

Pace

18% 2% 8% 12% 60%

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 33 33 8:41 116 99-129 1008 160 114-172 334 103-386 1/1
0.13 1:06 34 9:01 134 130-137 1209 169 166-172 359 348-368 2/0
0.19 1:41 34 9:11 139 138-140 1276 168 166-170 357 325-368 1/1
0.25 2:18 37 9:59 138 138-139 1377 164 162-168 279 252-320 0/3
0.31 2:54 35 9:25 138 137-139 1301 165 164-170 255 248-262 0/4
0.38 3:28 34 9:05 137 136-137 1243 165 162-166 279 260-297 0/2
0.44 4:00 32 8:37 138 136-140 1189 168 164-170 305 277-318 0/1
0.50 4:33 33 8:47 144 140-146 1265 168 164-170 320 315-324 0/1
0.56 6:17 1:45 +1:06 27:52 137 118-147 3819 170 164-186 341 268-476 1/1
0.63 6:46 28 7:33 127 122-134 959 178 176-184 404 389-437 4/0
0.69 7:13 27 7:11 138 134-141 991 176 174-178 459 433-478 1/1
0.75 7:40 27 7:12 144 141-146 1036 173 170-176 442 388-473 1/1
0.81 8:08 29 7:40 145 144-146 1112 173 170-176 381 377-388 1/2
0.88 8:38 29 7:47 146 145-147 1136 173 172-174 372 353-386 1/1
0.94 9:06 28 7:35 148 147-149 1121 169 166-174 372 345-395 1/1
1.00 9:34 28 7:35 150 149-150 1138 171 170-172 351 332-372 1/1
1.06 10:02 28 7:27 150 150-150 1117 171 170-174 365 359-370 2/0
1.13 10:31 29 7:37 149 149-150 1135 174 172-176 372 352-391 1/0
1.19 11:00 29 7:43 152 150-156 1172 176 172-182 387 379-396 1/1
1.25 11:28 28 7:33 157 156-158 1187 176 174-178 396 385-406 1/1
1.31 11:56 28 7:29 158 157-158 1182 177 176-180 411 375-441 0/2
1.38 12:24 28 7:23 158 157-158 1166 179 176-180 360 354-373 0/1
1.44 12:51 27 7:18 156 155-158 1138 179 176-182 376 359-399 0/1
1.50 13:19 28 7:22 156 155-157 1150 178 174-180 395 383-407 0/1
1.56 14:10 51 13:34 162 154-178 2199 149 106-176 241 68-388 0/1
1.63 15:42 1:32 24:32 133 116-163 3263 108 104-116 86 70-99 0/0
1.69 17:02 1:20 21:22 113 108-118 2414 111 106-116 99 88-107 1/1
1.75 17:48 46 12:09 114 109-120 1385 138 110-236 175 34-411 0/1
1.81 18:15 28 7:26 149 122-164 1109 175 172-176 383 369-412 4/0
1.88 18:44 28 7:32 168 164-173 1267 176 174-178 423 383-473 2/1
1.94 19:11 27 7:09 177 174-179 1266 176 174-178 458 440-479 1/0
2.00 19:38 27 7:14 180 179-181 1301 176 174-178 403 381-439 1/2
2.06 20:06 29 7:42 181 179-183 1393 176 174-178 380 375-388 0/1
2.13 20:35 29 7:40 182 179-184 1394 175 174-176 381 375-390 0/2
2.19 21:02 27 7:12 181 180-183 1305 174 172-176 359 344-382 0/1
2.25 21:29 26 7:02 183 182-184 1286 176 172-178 374 349-389 1/0
2.31 21:56 28 7:22 182 180-184 1341 175 172-178 373 357-389 0/1
2.38 22:23 27 7:16 186 184-187 1353 175 174-178 380 367-385 0/1
2.44 22:51 27 7:20 187 186-187 1371 177 174-178 385 379-403 0/0
2.50 23:17 26 7:01 187 187-188 1311 178 176-180 394 386-406 0/1
2.56 23:45 28 7:22 188 187-188 1386 178 176-178 394 383-410 0/0
2.63 24:15 30 7:58 187 187-187 1489 176 174-180 375 358-386 0/0
2.69 24:42 28 7:23 187 186-187 1380 178 176-180 370 350-395 1/0
2.75 26:02 1:19 21:09 174 148-187 3680 150 94-180 342 61-400 0/1
2.81 27:44 1:43 27:23 132 124-148 3615 101 90-146 76 27-116 0/1
2.88 28:57 1:12 19:17 122 120-125 2352 112 100-214 100 28-466 0/1
2.94 29:26 30 7:54 149 127-163 1177 176 174-180 399 381-450 2/0
3.00 29:53 27 7:07 169 164-173 1202 177 174-180 403 392-412 4/0
3.06 30:19 26 6:59 176 174-178 1229 177 174-180 440 410-461 0/1
3.13 30:49 29 7:49 181 178-183 1413 175 174-178 467 421-486 0/0
3.19 31:17 29 7:42 184 183-184 1416 174 172-178 369 352-410 1/2
3.25 31:48 31 8:09 184 183-185 1500 175 172-178 359 352-367 0/1
3.31 32:19 31 8:09 183 183-184 1492 173 168-178 362 331-382 0/2
3.38 32:47 28 7:35 183 182-183 1387 173 172-176 324 303-341 1/1
3.44 33:16 29 7:39 183 182-184 1400 172 170-174 358 341-369 0/1
3.50 33:44 28 7:35 182 176-184 1381 173 170-176 353 348-358 1/1
3.56 34:14 30 8:04 181 176-185 1459 173 170-176 360 348-367 1/1
3.63 34:42 28 7:31 186 185-186 1397 172 168-174 362 348-378 1/1
3.69 35:10 27 7:16 186 185-187 1351 174 172-176 377 363-386 0/0
3.75 35:38 28 7:35 186 185-187 1411 175 172-176 376 373-381 0/0
3.81 36:06 28 7:25 187 185-188 1386 175 172-178 368 363-377 1/0
3.88 38:08 2:02 +1:25 32:28 179 150-190 5813 177 176-178 378 369-393 1/1
3.94 39:51 1:43 27:30 132 127-149 3630 99 94-106 81 61-92 1/1
4.00 41:16 1:25 22:45 125 121-130 2843 105 96-112 100 80-123 1/1
4.06 42:09 52 13:58 127 125-137 1774 127 90-188 163 27-437 1/1
4.13 42:35 27 7:12 156 138-169 1122 179 178-182 397 388-416 2/0
4.19 43:03 27 7:16 172 169-175 1250 178 176-180 406 386-446 4/1
4.25 43:30 28 7:24 179 175-183 1325 178 176-180 462 439-487 0/0
4.31 43:59 29 7:41 184 183-185 1414 176 172-180 413 369-462 1/0
4.38 44:28 28 7:34 184 184-186 1391 176 174-178 366 358-380 0/3
4.44 44:57 29 7:51 186 185-186 1460 177 174-178 374 365-385 0/1
4.50 45:24 27 7:17 186 185-186 1355 175 172-178 367 345-391 0/1
4.56 46:31 1:06 17:43 178 160-186 3153 132 100-178 163 76-354 0/1
4.62 48:06 1:35 25:19 137 124-159 3469 106 92-114 84 74-94 0/1
4.69 48:55 49 13:10 127 122-150 1673 128 102-184 179 30-444 1/0
4.75 49:24 29 7:40 165 151-172 1265 177 174-180 389 362-415 2/1
4.81 49:52 28 7:26 175 172-176 1302 176 174-176 419 409-434 2/0
4.87 50:21 30 7:55 180 177-182 1424 175 172-178 390 366-427 0/1
4.94 50:51 30 7:54 183 181-184 1445 173 172-176 350 339-364 1/0
5.00 51:19 28 7:33 184 183-184 1389 174 172-176 368 341-390 1/0
5.06 51:48 28 7:33 185 184-185 1396 174 170-176 388 383-397 4/0
5.12 52:16 28 7:32 186 185-187 1400 173 170-174 417 383-447 0/0
5.19 53:35 1:19 21:04 179 166-187 3771 121 90-174 161 29-454 0/1
5.20 53:53 18 19:25 143 137-159 2776 114 112-118 93 87-99 0/0

Heart

157/190max
  • Show Beats/Mile

Elevation

Asc 41m, Range 15m, Flat prediction 51:22
Elevation Graph
No climbs of at least 10 metres detected.

Power

304W (487 max)
Power Graph
Power Bands

Cadence

158 (236 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 71.6 174 4.7 37:52 8:34
Walk 22.7 105 0.5 12:47 26:16
Still 1.3 - - 44 -
Pause 4.5 - - 2:31 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:07 44.74% More
800m 3:37 7:16 50.88% More
1km 4:32 7:18 52.97% More
Mile 7:21 7:21 55.74% More
5k 28:42 9:14 48.60% More
5 miles 51:07 10:13 44.33% More

Predictions

Dist Time Per Mile WAVA
1M 8:48 8:48 46.59
5km 29:36 9:32 47.11
5M 49:15 9:51 46.01
10km 1:02:09 10:00 45.50
10M 1:43:25 10:21 45.15
Half 2:18:03 10:32 44.39
20M 3:37:06 10:51 44.72
Mara 4:49:50 11:04 44.67

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