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Tue 5th Nov 2024 at 6:21pm by rupert bear

Run > Intervals
  • Time
    33:41
  • Miles
    3.39
  • Min/mi
    9:56
  • Pacing
    3.9%
  • WAVA
    56.01
  • Stride(cm)
    91
  • Cals
    296
  • Cadence
    178
  • BPM
    120
  • %MHR
    75.9
  • B/mi
    1192
  • Asc(m)
    148
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Intervals with Wes

6x3mins (90sec out, 90sec back)
- I was jogging at the back on outward run but pushed in the way back.

Finished with 4x30sec

1) 0.15mi - 1:32(10:31/mi) 116/129bpm [1220b/mi] 13cal 5.7/6.45mph
2) 0.02mi - 22(18:36/mi) 126/130bpm [2344b/mi] 3cal 3.23/5.97mph
3) 0.53mi - 5:36(10:32/mi) 130/144bpm [1369b/mi] 59cal 5.7/6.1mph
4) 0.01mi - 16(41:33/mi) 134/138bpm [5567b/mi] 3cal 1.45/5.97mph
5) 0.04mi - 28(12:25/mi) 125/130bpm [1552b/mi] 5cal 4.83/5.59mph
6) 0.32mi - 2:57(9:19/mi) 117/131bpm [1091b/mi] 25cal 6.44/7.41mph
7) 0mi - 3(18:22/mi) 105/122bpm [1929b/mi] 3.27/7.16mph

8) 0.32mi - 2:52(8:59/mi) 106/136bpm [952b/mi] 19cal 6.68/8.08mph
9) 0.01mi - 1:23(1:38:21/mi) 120/136bpm [11802b/mi] 13cal 0.61/8.04mph
10) 0.15mi - 1:26(9:43/mi) 105/110bpm [1021b/mi] 7cal 6.17/7.12mph
11) 0.02mi - 15(11:09/mi) 111/111bpm [1237b/mi] 1cal 5.38/6.07mph
12) 0.15mi - 1:07(7:15/mi) 126/137bpm [913b/mi] 11cal 8.28/8.37mph
13) 0mi - 3(10:23/mi) 120/139bpm [1246b/mi] 5.78/8.01mph
14) 0.34mi - 2:48(8:11/mi) 121/147bpm [990b/mi] 24cal 7.34/9.1mph
15) 0.36mi - 2:57(8:08/mi) 131/149bpm [1065b/mi] 31cal 7.38/9.12mph
16) 0.01mi - 4(7:21/mi) 142/149bpm [1044b/mi] 8.16/8.81mph
17) 0.31mi - 2:53(9:20/mi) 128/140bpm [1196b/mi] 28cal 6.42/8.27mph
18) 0mi - 3(21:17/mi) 116/140bpm [2468b/mi] 2.82/6.64mph
19) 0.05mi - 30(9:33/mi) 99/113bpm [946b/mi] 1cal 6.28/8.14mph
20) 0.07mi - 30(7:13/mi) 114/125bpm [823b/mi] 3cal 8.31/9.04mph
21) 0.05mi - 28(8:50/mi) 124/130bpm [1095b/mi] 4cal 6.79/7.18mph
22) 0mi - 2(56:23/mi) 122/122bpm [6878b/mi] 1.06/0mph
23) 0.06mi - 28(7:17/mi) 123/131bpm [895b/mi] 4cal 8.24/8.35mph
24) 0.41mi - 4:40(11:30/mi) 123/136bpm [1415b/mi] 42cal 5.22/8.45mph
1:32 22 5:36 16 28 2:57 3 2:52 1:23 1:26 15 1:07 3 2:48 2:57 4 2:53 3 30 30 28 2 28 4:40

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.15 1:30 1:30 10:20 114 92-128 1179 160 0-182 11/0
0.16 1:51 21 19:43 125 121-128 2464 149 120-178 3/0
0.69 9:52 8:01 +1 15:05 127 90-143 1917 172 0-186 48/20
0.70 10:07 15 38:56 133 129-138 5179 73 0-176 1/0
0.74 12:17 2:10 +2 1:00:04 121 100-129 7268 78 0-178 0/5
1.05 15:13 2:56 9:18 117 98-131 1089 170 0-186 25/20
1.05 16:50 1:37 +1 15:32:32 105 79-122 97916 103 0-172 0/2
1.37 19:40 2:50 8:54 105 78-136 935 171 0-184 13/13
1.39 21:18 1:38 +1 2:07:47 119 99-136 15207 20 0-180 3/5
1.53 22:42 1:24 9:36 104 95-111 999 162 0-188 6/3
1.55 22:56 14 11:07 111 109-111 1233 178 174-182 0/2
1.70 24:02 1:06 7:15 126 111-137 914 185 174-192 4/8
1.71 25:46 1:44 +1 11:33:55 116 101-139 80494 73 0-182 0/1
2.05 28:33 2:47 8:09 122 98-147 995 175 0-188 14/13
2.41 33:02 4:29 +1 12:26 131 111-149 1629 177 0-194 14/15
2.41 34:36 1:34 +1 3:55:51 137 113-149 32312 155 98-184 0/5
2.72 37:28 2:52 9:20 127 110-140 1185 181 98-188 19/14
2.72 39:54 2:26 +1 37:17:45 116 92-140 259580 89 0-178 2/0
2.78 40:23 29 +1 9:07 101 92-113 920 165 0-186 0/4
2.84 41:23 1:00 +2 14:27 114 108-125 1648 172 112-186 4/1
2.90 42:23 1:00 +2 18:55 124 120-130 2345 129 0-186 5/5
2.90 42:53 30 +1 13:16:42 125 122-130 99588 60 0-180 0/4
2.96 43:20 27 7:04 124 118-132 877 140 0-190 2/1
3.37 53:46 10:26 +3 25:50 119 87-136 3074 164 0-188 26/28
3.37 53:46 0 +1 0 110 110-110 NAN 176 176-176 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    120 avge / 149 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 11.5% 10:05
    11 8.7% 10:38

  • Cadence Distribution

    178 avge / 194 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 62.6 180 3.4 29:05 12:26
    Walk 16.5 111 0 11:01 7:16:51
    Still 1.9 - - 1:17 -
    Pause 19.1 - - 12:45 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:46 50.09% More
    800m 5:22 10:47 42.58% More
    1km 6:31 10:30 45.61% More
    Mile 11:31 11:31 43.86% More
    5k 48:32 15:37 35.52% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:07 9:07 55.41
    5km 30:41 9:53 56.18
    5M 51:03 10:13 55.32
    10km 1:04:25 10:22 54.93
    10M 1:47:11 10:43 54.79
    Half 2:23:05 10:55 54.01
    20M 3:45:01 11:15 54.42
    Mara 5:00:23 11:28 54.36
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