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Sat 11th May 2024 at 7:01am by zp

Run > Intervals
  • Time
    1:21:48
  • Miles
    9.39
  • Min/mi
    8:43
  • Pacing
    73.6%
  • WAVA
    55.22
  • Stride(cm)
    107
  • Cals
    829
  • Watts
    258
  • Cadence
    173
  • BPM
    132
  • %MHR
    77.4
  • B/mi
    1153
  • Asc(m)
    127
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

20 mins, 2x3x(4 min hard, 90s walk, 30s jog), with 10 min jog in between. Tough, but happy enough with run.

1) 3.57km - 20:00(5:36/km) 124/141bpm [694b/km] 184cal 254/W 10.71/13.38kmph
2) 0.97km - 4:00(4:07/km) 150/157bpm [617b/km] 49cal 337/W 14.58/16.74kmph
3) 0.23km - 2:00(8:36/km) 121/151bpm [1041b/km] 18cal 172/W 6.98/13.85kmph
4) 0.96km - 4:00(4:09/km) 152/158bpm [630b/km] 50cal 334/W 14.46/15.65kmph
5) 0.23km - 2:00(8:35/km) 126/155bpm [1081b/km] 19cal 176/W 6.99/13.95kmph
6) 0.99km - 4:00(4:03/km) 153/160bpm [620b/km] 50cal 330/W 14.81/15.25kmph
7) 0.23km - 2:00(8:44/km) 123/155bpm [1073b/km] 18cal 176/W 6.87/14.46kmph
8) 1.71km - 10:00(5:52/km) 123/127bpm [721b/km] 90cal 237/W 10.23/11.08kmph
9) 0.99km - 4:00(4:02/km) 154/161bpm [621b/km] 51cal 340/W 14.88/15.93kmph
10) 0.22km - 2:00(8:54/km) 130/161bpm [1156b/km] 20cal 171/W 6.74/14.75kmph
11) 0.95km - 4:00(4:13/km) 153/159bpm [645b/km] 50cal 321/W 14.23/14.28kmph
12) 0.24km - 2:00(8:24/km) 125/156bpm [1050b/km] 19cal 177/W 7.14/13.64kmph
13) 0.95km - 4:00(4:12/km) 155/160bpm [651b/km] 51cal 330/W 14.28/14.58kmph
14) 0.23km - 2:00(8:49/km) 127/158bpm [1120b/km] 19cal 168/W 6.8/14.4kmph
15) 2.63km - 15:48(6:00/km) 122/136bpm [732b/km] 141cal 227/W 10/11.18kmph
20:00 4:00 2:00 4:00 2:00 4:00 2:00 10:00 4:00 2:00 4:00 2:00 4:00 2:00 15:48

Pace

4% 2% 15% 38% 5% 36%

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.
0.13 1:25 1:25 11:22 107 64-130 1216 179 172-186 232 176-323 71/0
0.25 2:41 1:16 10:09 128 123-130 1300 176 174-180 252 196-312 11/1
0.38 3:49 1:08 9:02 124 119-129 1121 179 174-184 237 174-294 5/1
0.50 4:56 1:07 8:57 114 111-118 1019 177 170-180 220 169-274 1/9
0.63 6:05 1:09 9:10 124 115-129 1136 179 170-184 265 182-338 4/4
0.75 7:26 1:21 10:50 128 126-133 1387 177 172-182 285 203-368 4/1
0.88 8:28 1:02 8:15 123 117-132 1016 180 174-192 200 126-309 10/1
1.00 9:29 1:01 8:05 133 130-139 1076 181 174-194 294 257-332 4/10
1.13 10:37 1:08 9:04 129 123-136 1170 177 174-190 269 221-325 4/1
1.25 11:41 1:04 8:35 135 127-140 1160 178 174-192 278 210-361 5/1
1.38 12:50 1:08 9:07 126 124-132 1148 176 172-178 260 218-302 4/3
1.50 13:45 55 7:21 134 126-141 985 179 174-186 288 246-336 5/1
1.63 14:52 1:07 8:56 127 118-136 1134 176 174-180 257 237-297 2/4
1.75 15:58 1:07 8:52 118 116-120 1047 174 168-180 243 218-263 2/4
1.88 16:57 58 7:47 130 121-139 1013 182 170-190 276 231-339 0/2
2.00 18:03 1:07 8:52 126 119-138 1118 175 172-176 252 212-292 1/2
2.13 19:08 1:05 8:41 122 119-125 1058 175 174-178 247 202-290 2/5
2.25 20:11 1:03 8:25 118 116-124 992 177 172-198 247 209-364 2/4
2.38 21:00 48 6:25 142 127-152 912 192 190-196 363 312-383 2/3
2.50 21:47 48 6:22 155 152-157 988 189 188-190 345 332-357 0/3
2.63 22:38 50 6:42 154 152-155 1032 188 186-190 334 304-346 1/2
2.75 23:29 51 6:48 154 152-156 1048 186 184-188 328 311-344 2/3
2.88 24:50 1:21 10:50 143 116-154 1550 157 126-186 234 121-350 0/0
3.00 26:12 1:22 10:53 112 104-128 1219 151 128-190 187 134-321 3/3
3.13 26:59 48 6:20 143 129-154 906 190 188-192 345 289-357 2/3
3.25 27:48 49 6:32 157 154-158 1026 187 184-192 342 331-355 1/1
3.38 28:40 52 6:52 157 156-158 1078 187 184-190 338 311-388 3/4
3.50 29:31 51 6:50 157 155-158 1074 186 182-190 329 301-370 2/2
3.63 30:50 1:19 10:29 148 121-157 1552 157 120-186 242 126-387 0/0
3.75 32:15 1:26 11:25 116 108-131 1324 149 120-190 186 125-311 3/2
3.88 33:01 46 6:06 146 132-156 891 192 190-194 326 300-342 0/1
4.00 33:49 48 6:26 159 156-160 1022 189 186-194 333 328-340 1/1
4.13 34:38 49 6:28 159 157-160 1029 183 94-192 347 310-420 3/2
4.25 35:30 52 6:56 157 156-158 1089 185 184-186 328 298-344 1/2
4.38 36:48 1:18 10:23 147 116-157 1527 159 126-190 240 130-356 1/0
4.50 38:18 1:30 12:01 112 104-120 1346 151 126-178 181 130-277 3/3
4.63 39:28 1:11 9:26 122 120-124 1150 174 172-176 240 202-292 5/4
4.75 40:39 1:11 9:25 125 123-127 1176 175 172-178 244 210-302 2/2
4.88 41:47 1:08 9:06 125 123-126 1137 176 172-178 246 217-291 2/1
5.00 43:03 1:15 10:03 124 122-125 1246 173 170-174 235 196-269 4/2
5.13 44:12 1:09 9:13 123 121-125 1133 174 172-176 244 212-298 3/2
5.25 45:27 1:15 10:00 125 123-127 1250 172 168-176 233 205-305 2/3
5.38 46:40 1:13 9:45 121 117-123 1179 172 164-174 221 206-239 5/6
5.50 47:47 1:07 8:58 122 119-125 1094 174 172-176 230 212-254 2/4
5.63 48:36 49 6:31 135 125-149 881 185 174-192 305 227-377 3/3
5.75 49:26 50 6:40 155 150-157 1034 188 186-190 343 331-370 2/3
5.88 50:13 47 6:17 155 154-158 974 188 186-190 347 335-368 1/1
6.00 51:03 50 6:40 158 156-160 1053 187 186-188 343 333-351 0/2
6.13 51:53 50 6:39 159 157-161 1058 186 184-188 334 329-338 0/0
6.25 53:41 1:48 14:26 133 111-161 1919 137 114-188 169 92-338 4/2
6.38 54:35 54 7:10 130 118-147 932 184 170-192 280 225-341 1/1
6.50 55:25 50 6:40 153 148-155 1021 189 186-192 322 303-363 4/3
6.63 56:16 51 6:48 158 155-159 1075 186 180-190 326 315-351 4/3
6.75 57:08 52 6:54 157 155-159 1084 185 182-186 325 288-366 3/4
6.87 58:01 53 7:05 157 157-159 1113 183 180-186 327 271-382 3/1
7.00 59:49 1:48 14:22 126 107-156 1810 140 128-182 169 135-312 3/1
7.12 1:00:39 50 6:40 134 117-155 893 182 172-190 294 229-349 2/0
7.25 1:01:29 50 6:42 158 155-160 1059 186 184-188 340 322-375 2/0
7.37 1:02:21 52 6:58 159 158-160 1108 186 184-190 333 317-361 4/2
7.50 1:03:14 53 7:05 158 156-160 1120 185 182-188 327 300-361 1/1
7.62 1:04:05 51 6:48 155 153-158 1053 186 182-190 335 298-388 2/0
7.75 1:05:58 1:52 14:59 126 103-158 1888 135 118-182 157 118-334 4/2
7.87 1:07:10 1:12 9:40 124 115-129 1198 175 174-178 243 216-311 4/5
8.00 1:08:20 1:10 9:18 128 126-130 1191 175 172-178 244 191-316 2/5
8.12 1:09:30 1:10 9:18 124 122-126 1153 168 148-174 217 166-262 1/4
8.25 1:10:39 1:09 9:12 121 119-123 1114 174 170-178 232 213-247 1/4
8.37 1:11:45 1:07 8:54 123 121-125 1094 174 172-176 235 210-250 1/4
8.50 1:12:56 1:11 9:28 121 119-124 1146 172 166-176 229 192-272 3/3
8.62 1:14:20 1:24 11:08 122 119-130 1359 172 170-174 247 205-335 8/3
8.75 1:15:30 1:10 9:17 128 114-136 1187 172 168-174 207 146-295 0/8
8.87 1:16:39 1:10 9:18 117 113-120 1087 173 170-176 214 162-238 1/3
9.00 1:17:59 1:20 10:40 121 117-126 1290 171 166-174 236 211-266 4/0
9.12 1:19:22 1:23 11:03 126 124-126 1392 170 164-174 238 154-266 6/2
9.25 1:20:31 1:09 9:11 117 114-123 1075 172 170-174 200 144-242 0/5
9.37 1:21:38 1:07 8:58 117 114-119 1049 173 170-176 198 157-229 0/12
9.39 1:21:47 9 9:07 119 119-119 1085 174 172-176 224 222-231 0/0

Heart

132/161max
  • Show Beats/Mile

Elevation

Asc 127m, Range 97m, Flat prediction 1:20:36
Elevation Graph
Biggest Climbs (m) Min/mi
12 6.1% 11:07
11 3.5% 11:04
10 7.6% 10:24
10 7.0% 11:29
See your biggest climbs

Power

258W (420 max)
Power Graph
Power Bands

Cadence

173 (198 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 89.4 178 8.9 1:13:07 8:15
Walk 10.5 127 0.5 8:36 16:26
Still 0.1 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:14 52.48% More
800m 3:12 6:25 59.67% More
1km 4:02 6:29 61.57% More
Mile 7:28 7:28 56.67% More
5k 24:35 7:55 58.50% More
5 miles 41:04 8:13 56.99% More
10k 50:59 8:12 57.30% More

Predictions

Dist Time Per Mile WAVA
1M 7:37 7:37 55.49
5km 25:20 8:09 56.76
5M 41:56 8:23 55.81
10km 52:48 8:30 55.33
10M 1:27:27 8:45 55.21
Half 1:56:25 8:53 54.44
20M 3:02:19 9:07 55.08
Mara 4:02:44 9:16 55.17
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