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Thu 9th May 2024 at 6:34pm by Sprout
Run > Intervals
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Time
50:20
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Miles 5.66
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Min/mi 8:54
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Pacing
0%
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WAVA
54.19
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Stride(cm)
105
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Cals
755
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Watts
412
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Cadence
173
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BPM
143
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%MHR
78.4
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B/mi 1269
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Asc(m)
9
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Surface
Road
Notes & Comments
1) 0.66mi - 5:51(8:55/mi) 110/119bpm [980b/mi] 74cal 353/378W
2) 0.6mi - 4:23(7:20/mi) 124/136bpm [909b/mi] 58cal 422/486W
3) 0.02mi - 1:30(1:24:28/mi) 127/145bpm [10727b/mi] 19cal 30/427W
4) 0.6mi - 4:17(7:11/mi) 142/156bpm [1021b/mi] 65cal 428/537W
5) 0.02mi - 1:30(1:33:54/mi) 131/155bpm [12301b/mi] 19cal 41/437W
6) 0.6mi - 4:16(7:09/mi) 151/160bpm [1079b/mi] 68cal 436/508W
7) 0.02mi - 1:30(1:11:05/mi) 138/160bpm [9810b/mi] 21cal 32/420W
8) 0.6mi - 4:15(7:05/mi) 153/161bpm [1084b/mi] 70cal 438/522W
9) 0.02mi - 1:30(1:21:18/mi) 138/160bpm [11220b/mi] 20cal 37/425W
10) 0.6mi - 4:10(6:58/mi) 156/168bpm [1087b/mi] 69cal 449/517W
11) 0.03mi - 1:30(58:47/mi) 146/169bpm [8583b/mi] 22cal 44/432W
12) 0.6mi - 4:12(7:02/mi) 157/165bpm [1105b/mi] 72cal 441/517W
13) 0.06mi - 1:30(25:49/mi) 139/165bpm [3590b/mi] 17cal 99/434W
14) 0.6mi - 4:12(7:01/mi) 158/165bpm [1109b/mi] 70cal 437/560W
15) 0.06mi - 1:30(25:16/mi) 141/164bpm [3563b/mi] 16cal 113/424W
16) 0.6mi - 4:08(6:50/mi) 160/169bpm [1094b/mi] 72cal 443/498W
17) 0.01mi - 8(23:00/mi) 169/169bpm [3888b/mi] 3cal 317/455W
2) 0.6mi - 4:23(7:20/mi) 124/136bpm [909b/mi] 58cal 422/486W
3) 0.02mi - 1:30(1:24:28/mi) 127/145bpm [10727b/mi] 19cal 30/427W
4) 0.6mi - 4:17(7:11/mi) 142/156bpm [1021b/mi] 65cal 428/537W
5) 0.02mi - 1:30(1:33:54/mi) 131/155bpm [12301b/mi] 19cal 41/437W
6) 0.6mi - 4:16(7:09/mi) 151/160bpm [1079b/mi] 68cal 436/508W
7) 0.02mi - 1:30(1:11:05/mi) 138/160bpm [9810b/mi] 21cal 32/420W
8) 0.6mi - 4:15(7:05/mi) 153/161bpm [1084b/mi] 70cal 438/522W
9) 0.02mi - 1:30(1:21:18/mi) 138/160bpm [11220b/mi] 20cal 37/425W
10) 0.6mi - 4:10(6:58/mi) 156/168bpm [1087b/mi] 69cal 449/517W
11) 0.03mi - 1:30(58:47/mi) 146/169bpm [8583b/mi] 22cal 44/432W
12) 0.6mi - 4:12(7:02/mi) 157/165bpm [1105b/mi] 72cal 441/517W
13) 0.06mi - 1:30(25:49/mi) 139/165bpm [3590b/mi] 17cal 99/434W
14) 0.6mi - 4:12(7:01/mi) 158/165bpm [1109b/mi] 70cal 437/560W
15) 0.06mi - 1:30(25:16/mi) 141/164bpm [3563b/mi] 16cal 113/424W
16) 0.6mi - 4:08(6:50/mi) 160/169bpm [1094b/mi] 72cal 443/498W
17) 0.01mi - 8(23:00/mi) 169/169bpm [3888b/mi] 3cal 317/455W
5:51 4:23 1:30 4:17 1:30 4:16 1:30 4:15 1:30 4:10 1:30 4:12 1:30 4:12 1:30 4:08 8
Pin Map |
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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 | 32 | 32 | 8:29 | 86 66-98 | 729 | 167 130-172 | 330 187-370 | 0/0 |
0.13 | 1:05 | 33 | 8:55 | 103 99-105 | 919 | 172 170-174 | 372 368-376 | 0/0 |
0.19 | 1:39 | 34 | 9:04 | 108 105-112 | 980 | 171 170-172 | 373 370-375 | 1/0 |
0.25 | 2:12 | 33 | 8:42 | 112 110-115 | 974 | 172 168-174 | 366 360-371 | 1/0 |
0.31 | 2:44 | 32 | 8:39 | 115 115-116 | 995 | 172 170-174 | 363 356-368 | 0/0 |
0.38 | 3:20 | 36 | 9:38 | 115 114-115 | 1108 | 170 166-174 | 354 330-362 | 1/0 |
0.44 | 3:53 | 32 | 8:38 | 114 113-116 | 984 | 172 170-174 | 345 327-355 | 1/1 |
0.50 | 4:24 | 31 | 8:24 | 116 115-116 | 974 | 173 172-174 | 356 352-364 | 0/0 |
0.56 | 4:56 | 31 | 8:24 | 114 114-115 | 957 | 174 172-178 | 363 354-368 | 1/1 |
0.63 | 5:29 | 33 | 8:50 | 117 115-118 | 1033 | 172 164-176 | 369 348-378 | 0/0 |
0.69 | 17:03 | 11:34 +11:10 | 3:04:58 | 101 82-119 | 18681 | 177 170-186 | 377 227-486 | 0/1 |
0.75 | 17:40 | 38 | 10:04 | 104 92-115 | 1047 | 184 180-186 | 455 429-481 | 0/0 |
0.81 | 18:08 | 27 | 7:17 | 119 116-122 | 867 | 182 180-184 | 441 430-447 | 1/0 |
0.88 | 18:35 | 27 | 7:16 | 125 122-128 | 907 | 179 178-180 | 445 437-453 | 0/0 |
0.94 | 19:03 | 28 | 7:29 | 129 128-130 | 966 | 178 176-180 | 426 419-438 | 1/0 |
1.00 | 19:30 | 27 | 7:19 | 131 130-131 | 959 | 178 176-182 | 434 424-442 | 0/0 |
1.06 | 19:58 | 28 | 7:26 | 131 131-132 | 973 | 178 176-180 | 429 424-433 | 0/0 |
1.13 | 20:26 | 28 | 7:30 | 132 131-132 | 990 | 177 174-178 | 418 413-425 | 0/0 |
1.19 | 20:54 | 27 | 7:18 | 135 132-136 | 985 | 177 174-180 | 415 411-420 | 0/0 |
1.25 | 21:20 | 26 | 7:02 | 135 135-135 | 950 | 177 176-178 | 424 416-429 | 0/1 |
1.31 | 23:08 | 1:48 | 28:42 | 124 108-145 | 3558 | 181 174-188 | 446 254-537 | 1/1 |
1.38 | 23:35 | 27 | 7:09 | 120 111-130 | 859 | 184 182-188 | 472 455-484 | 0/0 |
1.44 | 24:01 | 27 | 7:04 | 136 132-138 | 961 | 181 180-184 | 463 457-468 | 0/0 |
1.50 | 24:27 | 26 | 7:02 | 139 137-141 | 978 | 180 178-182 | 453 445-462 | 0/0 |
1.56 | 24:56 | 29 | 7:44 | 142 141-143 | 1098 | 178 174-180 | 440 427-444 | 0/0 |
1.63 | 25:24 | 27 | 7:19 | 144 143-146 | 1053 | 178 174-180 | 416 405-431 | 1/0 |
1.69 | 25:52 | 28 | 7:28 | 152 148-153 | 1135 | 178 176-180 | 417 413-423 | 0/0 |
1.75 | 26:19 | 27 | 7:12 | 153 151-154 | 1101 | 179 176-180 | 413 409-419 | 0/0 |
1.81 | 26:45 | 27 | 7:04 | 154 153-155 | 1089 | 177 176-178 | 426 417-435 | 0/1 |
1.88 | 27:15 | 29 | 7:50 | 155 154-156 | 1215 | 176 168-180 | 429 423-437 | 0/1 |
1.94 | 29:00 | 1:45 | 28:00 | 128 108-155 | 3584 | 178 142-188 | 409 188-508 | 0/1 |
2.00 | 29:28 | 28 | 7:25 | 135 129-144 | 1001 | 184 182-186 | 460 454-468 | 0/0 |
2.06 | 29:54 | 26 | 7:02 | 148 144-151 | 1040 | 182 180-184 | 467 463-471 | 0/0 |
2.13 | 30:20 | 26 | 6:56 | 153 151-154 | 1060 | 179 178-180 | 459 449-464 | 1/0 |
2.19 | 30:47 | 27 | 7:13 | 155 154-156 | 1120 | 178 176-180 | 447 441-452 | 0/0 |
2.25 | 31:14 | 27 | 7:09 | 157 156-158 | 1123 | 178 176-180 | 437 432-444 | 0/0 |
2.31 | 31:41 | 27 | 7:11 | 158 158-158 | 1135 | 178 176-180 | 440 435-444 | 0/0 |
2.38 | 32:08 | 28 | 7:20 | 158 158-159 | 1159 | 178 176-178 | 433 429-436 | 0/0 |
2.44 | 32:36 | 27 | 7:19 | 160 159-160 | 1171 | 177 176-180 | 427 425-430 | 0/0 |
2.50 | 34:15 | 1:39 | 26:28 | 144 118-160 | 3811 | 172 130-180 | 420 404-425 | 0/1 |
2.56 | 34:49 | 34 | 9:10 | 123 116-134 | 1127 | 186 184-188 | 455 391-522 | 1/1 |
2.63 | 35:15 | 25 | 6:48 | 142 134-149 | 965 | 185 184-188 | 485 474-521 | 1/1 |
2.69 | 35:41 | 26 | 7:00 | 153 149-155 | 1070 | 182 180-184 | 469 452-481 | 1/1 |
2.75 | 36:07 | 26 | 6:56 | 156 155-157 | 1081 | 179 178-180 | 458 452-461 | 1/0 |
2.81 | 36:34 | 27 | 7:10 | 159 157-160 | 1139 | 178 176-180 | 455 452-458 | 0/0 |
2.88 | 37:01 | 27 | 7:12 | 159 158-160 | 1145 | 178 176-180 | 440 436-450 | 0/0 |
2.94 | 37:28 | 27 | 7:14 | 160 159-160 | 1157 | 178 176-180 | 436 428-442 | 1/0 |
3.00 | 37:55 | 27 | 7:17 | 160 159-161 | 1166 | 178 176-182 | 431 425-435 | 1/0 |
3.06 | 38:23 | 27 | 7:17 | 160 159-161 | 1165 | 177 174-180 | 426 418-432 | 1/1 |
3.13 | 40:10 | 1:48 | 28:41 | 140 115-160 | 4017 | 172 136-180 | 392 69-427 | 0/1 |
3.19 | 40:37 | 27 | 7:06 | 125 115-141 | 888 | 185 136-200 | 463 268-517 | 0/1 |
3.25 | 41:01 | 25 | 6:33 | 147 142-153 | 962 | 185 182-188 | 487 476-495 | 0/1 |
3.31 | 41:27 | 25 | 6:46 | 155 153-158 | 1048 | 183 180-186 | 482 476-495 | 0/0 |
3.38 | 41:52 | 26 | 6:49 | 159 157-161 | 1083 | 179 176-182 | 466 454-484 | 1/0 |
3.44 | 42:20 | 28 | 7:26 | 161 161-161 | 1197 | 178 176-180 | 456 449-460 | 1/1 |
3.50 | 42:46 | 26 | 7:00 | 162 161-163 | 1133 | 178 176-180 | 452 444-458 | 1/1 |
3.56 | 43:13 | 26 | 7:02 | 162 161-163 | 1140 | 178 176-180 | 438 435-453 | 1/0 |
3.63 | 43:39 | 26 | 7:02 | 162 162-163 | 1140 | 177 176-178 | 438 436-441 | 1/1 |
3.69 | 44:06 | 27 | 7:15 | 164 163-164 | 1190 | 177 176-178 | 436 431-440 | 0/0 |
3.75 | 45:51 | 1:45 | 27:54 | 147 124-169 | 4101 | 145 80-178 | 316 63-433 | 0/1 |
3.81 | 46:17 | 26 | 7:03 | 134 125-144 | 944 | 186 184-188 | 476 436-517 | 0/1 |
3.88 | 46:43 | 26 | 6:48 | 149 144-154 | 1014 | 185 182-186 | 474 467-479 | 0/0 |
3.94 | 47:09 | 26 | 6:57 | 157 154-159 | 1091 | 182 180-184 | 471 460-480 | 1/1 |
4.00 | 47:35 | 26 | 6:52 | 160 159-161 | 1097 | 179 178-182 | 457 446-475 | 1/0 |
4.06 | 48:03 | 28 | 7:26 | 162 161-163 | 1205 | 177 174-178 | 442 438-448 | 1/1 |
4.13 | 48:30 | 27 | 7:15 | 162 162-163 | 1174 | 177 176-178 | 441 437-445 | 0/0 |
4.19 | 48:56 | 26 | 6:58 | 162 162-163 | 1129 | 177 176-180 | 430 427-436 | 1/0 |
4.25 | 49:22 | 26 | 7:04 | 164 163-164 | 1158 | 177 176-178 | 435 432-437 | 0/0 |
4.31 | 49:50 | 28 | 7:23 | 165 164-165 | 1220 | 176 172-178 | 433 423-438 | 0/0 |
4.38 | 50:46 | 56 | 15:03 | 155 138-165 | 2332 | 127 98-180 | 209 86-458 | 1/1 |
4.44 | 51:46 | 1:00 | 15:56 | 125 118-138 | 1992 | 122 96-188 | 201 87-560 | 0/0 |
4.50 | 52:10 | 24 | 6:27 | 145 139-151 | 936 | 186 184-190 | 485 463-494 | 0/1 |
4.56 | 52:37 | 26 | 7:02 | 155 152-158 | 1089 | 182 180-186 | 468 463-473 | 1/1 |
4.62 | 53:03 | 26 | 6:52 | 160 158-162 | 1099 | 180 176-182 | 454 447-461 | 1/1 |
4.69 | 53:29 | 27 | 7:09 | 163 162-164 | 1165 | 177 174-178 | 439 435-445 | 0/0 |
4.75 | 53:56 | 26 | 7:00 | 164 164-165 | 1149 | 177 176-178 | 434 431-440 | 1/0 |
4.81 | 54:23 | 27 | 7:20 | 165 164-165 | 1210 | 176 174-178 | 440 434-447 | 1/1 |
4.87 | 54:51 | 27 | 7:20 | 163 163-164 | 1194 | 176 176-178 | 424 417-433 | 1/0 |
4.94 | 55:18 | 28 | 7:20 | 163 163-163 | 1197 | 177 174-178 | 420 418-423 | 0/1 |
5.00 | 55:44 | 26 | 7:02 | 163 163-164 | 1146 | 175 174-178 | 425 418-431 | 1/1 |
5.06 | 57:16 | 1:32 | 24:26 | 139 119-164 | 3397 | 106 100-174 | 117 89-420 | 0/1 |
5.12 | 57:40 | 24 | 6:30 | 134 124-144 | 871 | 184 178-188 | 468 435-498 | 0/1 |
5.19 | 58:05 | 25 | 6:38 | 151 145-157 | 1000 | 185 182-188 | 474 465-482 | 1/1 |
5.25 | 58:31 | 25 | 6:44 | 160 157-162 | 1077 | 180 180-182 | 474 467-479 | 1/0 |
5.31 | 58:56 | 26 | 6:50 | 163 162-163 | 1113 | 177 176-180 | 453 442-467 | 1/0 |
5.38 | 59:23 | 27 | 7:15 | 165 164-165 | 1197 | 176 176-178 | 434 429-445 | 0/1 |
5.44 | 59:49 | 26 | 6:57 | 166 165-167 | 1155 | 178 176-180 | 438 429-444 | 1/1 |
5.50 | 1:00:14 | 25 | 6:33 | 166 166-167 | 1088 | 178 176-180 | 441 436-450 | 0/0 |
5.56 | 1:00:40 | 26 | 7:02 | 168 167-169 | 1182 | 177 176-178 | 444 435-461 | 0/0 |
5.63 | 1:01:06 | 26 | 6:52 | 167 167-168 | 1146 | 176 174-178 | 445 436-452 | 1/0 |
5.66 | 1:01:29 | 23 | 9:36 | 169 168-169 | 1621 | 176 174-178 | 439 265-458 | 0/0 |
Heart
143/169max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 9m,
Range 4m, Flat prediction 50:20
Elevation Graph
No climbs of at least 10 metres detected.
Power
412W (560 max)
Power Graph
Power Bands
Cadence
173 (200 max)
Stride Length: 105cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 69.9 | 177 | 5.6 | 39:36 | 9:08 |
Walk | 4.6 | 103 | 0.1 | 3:19 | 30:25 |
Still | 10.2 | - | - | 7:23 | - |
Pause | 15.4 | - | - | 11:10 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:33 | 6:33 | 66.06 |
5km | 24:52 | 8:00 | 59.22 |
5M | 43:30 | 8:42 | 55.15 |
10km | 56:10 | 9:02 | 53.35 |
10M | 1:38:17 | 9:50 | 50.40 |
Half | 2:15:01 | 10:18 | 48.17 |
20M | 3:42:04 | 11:06 | 46.41 |
Mara | 5:05:03 | 11:39 | 45.05 |
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