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Fri 10th May 2024 at 6:31am by milkybar kid
Run > Intervals
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Time
45:04
-
Miles 4.43
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Min/mi 10:10
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Pacing
85.2%
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WAVA
54.24
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Stride(cm)
102
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Cals
568
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Watts
321
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Cadence
155
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BPM
139
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%MHR
80.9
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B/mi 1416
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Asc(m)
48
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Hillscore
3
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Surface
Road
Notes & Comments
1) 0.89mi - 10:00(11:11/mi) 121/134bpm [1354b/mi] 112cal 293/379W
2) 0.78mi - 7:00(9:01/mi) 143/152bpm [1290b/mi] 95cal 347/436W
3) 0.14mi - 2:00(14:00/mi) 134/148bpm [1877b/mi] 20cal 233/416W
4) 0.79mi - 7:00(8:50/mi) 147/150bpm [1298b/mi] 96cal 349/366W
5) 0.15mi - 2:00(13:39/mi) 135/147bpm [1843b/mi] 20cal 236/349W
6) 0.79mi - 7:00(8:53/mi) 151/156bpm [1342b/mi] 99cal 362/383W
7) 0.88mi - 10:00(11:18/mi) 143/154bpm [1616b/mi] 125cal 315/403W
8) 0.01mi - 4(9:13/mi) 140/140bpm [1291b/mi] 1cal 282/282W
2) 0.78mi - 7:00(9:01/mi) 143/152bpm [1290b/mi] 95cal 347/436W
3) 0.14mi - 2:00(14:00/mi) 134/148bpm [1877b/mi] 20cal 233/416W
4) 0.79mi - 7:00(8:50/mi) 147/150bpm [1298b/mi] 96cal 349/366W
5) 0.15mi - 2:00(13:39/mi) 135/147bpm [1843b/mi] 20cal 236/349W
6) 0.79mi - 7:00(8:53/mi) 151/156bpm [1342b/mi] 99cal 362/383W
7) 0.88mi - 10:00(11:18/mi) 143/154bpm [1616b/mi] 125cal 315/403W
8) 0.01mi - 4(9:13/mi) 140/140bpm [1291b/mi] 1cal 282/282W
10:00 7:00 2:00 7:00 2:00 7:00 10:00 4
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 | 42 | 42 | 11:11 | 100 84-115 | 1118 | 150 96-158 | 288 96-348 | 2/0 |
0.13 | 1:24 | 42 | 11:08 | 119 115-123 | 1325 | 153 150-156 | 339 327-353 | 2/0 |
0.19 | 2:05 | 41 | 10:56 | 125 123-125 | 1366 | 150 148-152 | 306 281-336 | 1/0 |
0.25 | 2:47 | 42 | 11:11 | 119 116-124 | 1330 | 150 146-152 | 271 262-280 | 0/2 |
0.31 | 3:27 | 40 | 10:42 | 117 116-118 | 1253 | 148 144-152 | 278 266-297 | 0/2 |
0.38 | 4:09 | 43 | 11:20 | 117 117-119 | 1326 | 145 144-150 | 279 275-283 | 0/1 |
0.44 | 4:50 | 41 | 10:55 | 120 119-122 | 1311 | 148 144-150 | 292 279-303 | 0/0 |
0.50 | 5:33 | 43 | 11:22 | 126 122-128 | 1432 | 148 146-150 | 307 287-317 | 1/0 |
0.56 | 6:16 | 43 | 11:23 | 126 125-127 | 1434 | 148 146-152 | 277 263-286 | 0/0 |
0.63 | 6:56 | 40 | 10:45 | 123 122-126 | 1323 | 148 146-152 | 278 261-302 | 0/1 |
0.69 | 7:37 | 41 | 10:58 | 124 122-126 | 1360 | 147 144-150 | 282 253-310 | 1/0 |
0.75 | 8:18 | 41 | 11:04 | 123 122-124 | 1361 | 147 144-150 | 278 253-298 | 0/3 |
0.81 | 9:00 | 41 | 11:01 | 126 123-127 | 1388 | 148 144-152 | 286 273-300 | 1/1 |
0.88 | 9:45 | 46 | 12:11 | 130 126-134 | 1585 | 148 144-150 | 345 287-379 | 0/2 |
0.94 | 10:23 | 38 | 10:05 | 135 133-139 | 1361 | 152 146-158 | 345 326-393 | 4/0 |
1.00 | 10:57 | 34 | 9:03 | 141 139-142 | 1276 | 158 154-162 | 344 319-384 | 3/0 |
1.06 | 11:29 | 32 | 8:29 | 143 142-144 | 1213 | 162 160-166 | 318 300-346 | 1/1 |
1.13 | 12:02 | 33 | 8:43 | 142 140-143 | 1238 | 160 156-164 | 301 290-324 | 0/5 |
1.19 | 12:37 | 35 | 9:22 | 136 134-139 | 1275 | 158 156-160 | 348 327-367 | 0/8 |
1.25 | 13:09 | 32 | 8:40 | 141 139-143 | 1221 | 160 160-160 | 358 352-363 | 0/1 |
1.31 | 13:43 | 34 | 9:00 | 144 143-146 | 1297 | 161 158-162 | 359 356-362 | 0/0 |
1.38 | 14:18 | 35 | 9:19 | 145 144-146 | 1352 | 159 158-162 | 352 337-357 | 1/1 |
1.44 | 14:54 | 35 | 9:27 | 145 144-145 | 1370 | 159 158-162 | 344 334-355 | 0/2 |
1.50 | 15:26 | 33 | 8:45 | 146 145-149 | 1279 | 160 156-162 | 366 348-378 | 1/0 |
1.56 | 16:00 | 33 | 8:53 | 150 148-152 | 1332 | 160 158-162 | 345 341-347 | 0/1 |
1.63 | 16:35 | 35 | 9:21 | 147 146-148 | 1375 | 159 156-162 | 331 319-347 | 0/2 |
1.69 | 17:14 | 39 | 10:22 | 147 146-148 | 1525 | 156 138-162 | 381 268-436 | 2/0 |
1.75 | 18:11 | 57 | 15:17 | 137 126-147 | 2094 | 139 136-144 | 211 180-266 | 0/1 |
1.81 | 18:59 | 48 | 12:46 | 126 125-128 | 1608 | 145 142-150 | 223 202-241 | 0/0 |
1.88 | 19:31 | 32 | 8:36 | 131 127-137 | 1126 | 162 144-168 | 312 234-363 | 0/0 |
1.94 | 20:04 | 33 | 8:43 | 143 137-146 | 1247 | 163 160-168 | 354 342-364 | 0/0 |
2.00 | 20:36 | 32 | 8:39 | 147 146-148 | 1270 | 163 162-166 | 360 357-362 | 0/1 |
2.06 | 21:09 | 33 | 8:45 | 148 148-149 | 1294 | 164 162-166 | 361 356-364 | 0/1 |
2.13 | 21:42 | 33 | 8:46 | 148 147-150 | 1299 | 163 162-166 | 363 360-366 | 0/1 |
2.19 | 22:15 | 34 | 8:58 | 149 149-150 | 1336 | 163 162-166 | 357 343-361 | 0/1 |
2.25 | 22:48 | 33 | 8:47 | 149 148-149 | 1310 | 161 160-162 | 344 338-349 | 0/2 |
2.31 | 23:22 | 34 | 9:00 | 149 149-150 | 1340 | 162 160-164 | 352 348-356 | 0/1 |
2.38 | 23:55 | 33 | 8:50 | 149 148-150 | 1316 | 162 160-162 | 341 334-350 | 0/2 |
2.44 | 24:28 | 33 | 8:44 | 148 148-150 | 1294 | 162 160-164 | 342 334-351 | 0/1 |
2.50 | 25:03 | 35 | 9:17 | 148 148-149 | 1373 | 162 160-166 | 349 345-353 | 0/1 |
2.56 | 25:36 | 33 | 8:55 | 148 147-148 | 1320 | 163 160-166 | 348 344-352 | 0/1 |
2.63 | 26:16 | 40 | 10:43 | 148 145-149 | 1586 | 155 138-162 | 327 227-350 | 0/1 |
2.69 | 27:10 | 54 | 14:21 | 138 128-145 | 1980 | 141 138-142 | 228 208-240 | 0/0 |
2.75 | 27:57 | 47 | 12:34 | 128 126-128 | 1609 | 145 140-150 | 220 201-249 | 0/1 |
2.81 | 28:30 | 32 | 8:37 | 133 128-139 | 1146 | 163 150-168 | 323 255-356 | 0/0 |
2.88 | 29:02 | 33 | 8:40 | 144 140-148 | 1249 | 167 164-168 | 369 360-375 | 1/0 |
2.94 | 29:36 | 34 | 8:56 | 150 149-152 | 1340 | 165 164-168 | 368 363-373 | 1/0 |
3.00 | 30:09 | 33 | 8:49 | 151 150-152 | 1331 | 164 162-164 | 366 362-373 | 1/0 |
3.06 | 30:43 | 34 | 9:07 | 154 153-154 | 1404 | 164 162-166 | 377 371-383 | 1/0 |
3.13 | 31:17 | 34 | 9:02 | 153 152-154 | 1383 | 162 160-164 | 371 358-381 | 0/0 |
3.19 | 31:51 | 34 | 9:04 | 152 151-152 | 1377 | 163 162-166 | 351 347-360 | 0/0 |
3.25 | 32:24 | 33 | 8:51 | 152 151-153 | 1344 | 164 162-166 | 355 349-360 | 1/0 |
3.31 | 32:57 | 33 | 8:48 | 152 151-153 | 1338 | 164 162-166 | 363 359-367 | 1/0 |
3.38 | 33:31 | 33 | 8:55 | 153 153-154 | 1365 | 164 164-166 | 362 358-370 | 0/0 |
3.44 | 34:04 | 34 | 8:56 | 154 154-155 | 1376 | 163 160-166 | 365 362-369 | 1/0 |
3.50 | 34:37 | 33 | 8:45 | 155 154-156 | 1357 | 162 160-164 | 368 363-372 | 0/0 |
3.56 | 35:15 | 38 | 10:04 | 154 152-155 | 1549 | 159 148-166 | 356 309-370 | 0/2 |
3.63 | 35:56 | 41 | 10:59 | 150 147-152 | 1648 | 150 148-152 | 305 294-320 | 1/0 |
3.69 | 36:33 | 37 | 9:57 | 140 138-147 | 1393 | 152 150-154 | 285 276-294 | 4/0 |
3.75 | 37:19 | 46 | 12:14 | 138 137-139 | 1688 | 151 146-152 | 326 295-403 | 4/0 |
3.81 | 38:04 | 45 | 12:02 | 142 139-144 | 1709 | 150 148-152 | 332 303-392 | 2/0 |
3.88 | 38:48 | 44 | 11:41 | 144 142-145 | 1681 | 149 146-152 | 301 263-333 | 3/0 |
3.94 | 39:33 | 45 | 12:03 | 140 139-142 | 1687 | 149 144-152 | 311 264-360 | 2/0 |
4.00 | 40:16 | 43 | 11:31 | 142 141-143 | 1637 | 152 148-156 | 294 254-348 | 1/1 |
4.06 | 40:57 | 41 | 10:56 | 141 140-142 | 1541 | 152 150-154 | 295 268-359 | 3/0 |
4.13 | 41:41 | 44 | 11:37 | 142 141-143 | 1651 | 153 152-156 | 320 281-369 | 1/0 |
4.19 | 42:21 | 40 | 10:35 | 143 141-143 | 1513 | 153 152-154 | 298 281-312 | 1/0 |
4.25 | 43:03 | 43 | 11:25 | 141 140-142 | 1609 | 153 152-156 | 335 312-356 | 3/0 |
4.31 | 43:43 | 40 | 10:34 | 144 142-146 | 1523 | 153 152-158 | 355 344-372 | 3/0 |
4.38 | 44:26 | 43 | 11:29 | 147 146-147 | 1689 | 152 150-154 | 345 317-359 | 2/0 |
4.43 | 45:05 | 39 | 11:15 | 142 140-146 | 1598 | 151 148-152 | 291 281-316 | 0/1 |
Heart
139/156max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 48m,
Range 35m, Flat prediction 44:00
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
28 2.4% | 11:23 |
See your biggest climbs |
Power
321W (436 max)
Power Graph
Power Bands
Cadence
155 (168 max)
Stride Length: 102cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 47.7 | 161 | 2.4 | 21:30 | 8:59 |
Walk | 52.3 | 148 | 2 | 23:35 | 11:34 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:18 | 9:18 | 53.25 |
5km | 30:56 | 9:57 | 54.62 |
5M | 51:14 | 10:15 | 54.05 |
10km | 1:04:31 | 10:23 | 53.76 |
10M | 1:46:49 | 10:41 | 53.87 |
Half | 2:22:13 | 10:51 | 53.22 |
20M | 3:42:43 | 11:08 | 53.86 |
Mara | 4:56:32 | 11:19 | 53.94 |
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