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Mon 28th Oct 2024 at 3:09pm by NordRunner

Run > Intervals
  • Time
    46:00
  • Miles
    4.51
  • Min/mi
    10:12
  • Pacing
    69.6%
  • WAVA
    54.15
  • Stride(cm)
    85
  • Cals
    396
  • Watts
    179
  • Cadence
    186
  • BPM
    148
  • %MHR
    79.4
  • B/mi
    1506
  • Asc(m)
    61
  • Surface
    Road

Notes & Comments

1) 1.48km - 10:00(6:46/km) 128/140bpm [867b/km] 78cal 179/280W
2) 0.43km - 2:00(4:38/km) 158/163bpm [731b/km] 20cal 229/253W
3) 0.09km - 1:00(11:36/km) 143/162bpm [1658b/km] 8cal 87/253W
4) 0.42km - 2:00(4:46/km) 158/166bpm [752b/km] 20cal 246/344W
5) 0.08km - 1:00(12:49/km) 145/165bpm [1859b/km] 8cal 79/220W
6) 0.44km - 2:00(4:35/km) 162/170bpm [743b/km] 20cal 247/331W
7) 0.09km - 1:00(11:24/km) 148/166bpm [1686b/km] 8cal 87/218W
8) 0.43km - 2:00(4:36/km) 162/170bpm [745b/km] 20cal 236/298W
9) 0.09km - 1:00(11:43/km) 151/170bpm [1770b/km] 9cal 98/248W
10) 0.43km - 2:00(4:42/km) 163/171bpm [765b/km] 20cal 241/317W
11) 0.09km - 1:00(11:26/km) 153/171bpm [1750b/km] 9cal 99/248W
12) 0.42km - 2:00(4:47/km) 163/170bpm [780b/km] 20cal 226/336W
13) 0.08km - 1:00(11:49/km) 151/169bpm [1785b/km] 8cal 91/247W
14) 0.44km - 2:00(4:35/km) 164/171bpm [753b/km] 20cal 235/298W
15) 0.08km - 1:00(12:23/km) 153/171bpm [1895b/km] 8cal 81/225W
16) 0.43km - 2:00(4:37/km) 167/175bpm [772b/km] 21cal 249/318W
17) 0.08km - 1:00(13:13/km) 156/173bpm [2061b/km] 9cal 72/253W
18) 0.44km - 2:00(4:36/km) 166/172bpm [763b/km] 20cal 238/294W
19) 1.24km - 10:00(8:03/km) 139/171bpm [1118b/km] 70cal 144/221W
20) 0km - 0(1:37/km) 141/141bpm [227b/km] 154/154W
10:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 10:00 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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.
0.92 9:58 9:58 10:52 128 83-140 1391 192 0-212 179 0-280 19/20
1.18 11:57 1:59 7:26 158 141-163 1175 215 202-220 229 169-253 2/5
1.24 12:56 59 19:10 143 127-162 2741 127 112-212 87 49-253 1/1
1.50 14:55 1:59 7:39 158 131-166 1207 214 192-218 246 136-344 3/2
1.54 15:54 59 21:10 145 128-165 3069 120 104-214 79 42-220 0/0
1.81 17:53 1:59 7:22 162 130-170 1194 214 196-220 247 127-331 4/4
1.86 18:52 59 18:46 148 132-166 2778 128 112-212 87 52-218 1/2
2.13 20:51 1:59 7:24 162 136-170 1198 214 196-218 236 116-298 3/3
2.18 21:50 59 19:26 151 133-170 2934 126 110-214 98 54-248 1/1
2.45 23:49 1:59 7:31 163 134-171 1226 213 112-218 241 70-317 3/4
2.50 24:49 1:00 18:26 153 136-171 2820 129 108-214 100 44-248 1/0
2.76 26:48 1:59 7:40 163 137-170 1250 211 110-216 226 61-336 4/2
2.81 27:47 59 19:23 151 134-169 2927 129 108-212 92 49-247 1/1
3.08 29:46 1:59 7:23 164 142-171 1211 214 194-220 235 153-298 1/6
3.13 30:45 59 20:25 153 139-171 3123 127 106-212 81 40-225 1/1
3.39 32:44 1:59 7:24 167 140-175 1237 215 118-220 249 47-318 5/1
3.44 33:43 59 21:41 156 140-173 3383 121 98-212 74 36-253 1/2
3.71 35:42 1:59 7:23 166 143-172 1225 215 184-218 238 150-294 2/5
4.48 45:41 9:59 12:58 139 120-171 1802 172 0-214 144 0-221 18/9
4.48 45:42 1 +1 15:58 141 140-141 2251 192 192-192 154 153-154 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 175 max Delete HR Trace

  • Cadence Distribution

    186 avge / 220 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.0 204 4.1 36:21 8:57
    Walk 20.6 114 0.5 9:30 21:02
    Still 0.3 - - 9 -

  • Power Distribution

    179W (344 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:19 51.52% More
    800m 4:14 8:31 52.81% More
    1km 5:24 8:41 53.94% More
    Mile 9:03 9:03 54.76% More
    5k 29:05 9:22 58.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:24 9:24 52.68
    5km 31:04 10:00 54.38
    5M 51:17 10:15 54.00
    10km 1:04:29 10:23 53.79
    10M 1:46:27 10:39 54.06
    Half 2:21:30 10:48 53.49
    20M 3:41:00 11:03 54.28
    Mara 4:53:45 11:13 54.45

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