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Tue 19th Nov 2024 at 1:12pm by CT

Run > Intervals
  • rain
  • cold
  • Time
    1:01:53
  • Miles
    7.34
  • Min/mi
    8:26
  • Pacing
    93%
  • WAVA
    73.22
  • Stride(cm)
    108
  • Cals
    751
  • Cadence
    176
  • Asc(m)
    265
  • Hillscore
    4
  • Surface
    Mixed

Notes & Comments

ECP lakes & ECP - lunchtime BP intervals in the rain. Busy at work but glad I forced myself out at lunchtime. Wore trail shoes.

5 mins WU; 2 x 90 secs (8:13/7:58); 2 mins (7:55); 3 mins (7:50); 6 mins (7:59); 2 x 3 mins (8:07/8:03); 2 x 90 secs (7:51/8:05); 2 x 2 mins (8:10/8:04); 2 x 90 secs (7:42/7:52); easy.

1) 0.54mi - 5:00(9:18/mi) 55cal 6.45/6.72mph
2) 0.22mi - 1:50(8:13/mi) 22cal 7.3/7.64mph
3) 0.13mi - 1:10(9:14/mi) 13cal 6.5/6.89mph
4) 0.2mi - 1:35(7:58/mi) 19cal 7.53/7.83mph
5) 0.17mi - 1:28(8:46/mi) 18cal 6.84/7.83mph
6) 0.26mi - 2:03(7:55/mi) 28cal 7.57/8.14mph
7) 0.15mi - 1:24(9:21/mi) 15cal 6.42/7.66mph
8) 0.39mi - 3:04(7:50/mi) 41cal 7.66/8.01mph
9) 0.16mi - 1:26(9:00/mi) 16cal 6.67/7.83mph
10) 0.76mi - 6:06(7:59/mi) 79cal 7.52/8.08mph
11) 0.21mi - 1:53(8:49/mi) 23cal 6.8/7.74mph
12) 0.38mi - 3:05(8:07/mi) 39cal 7.39/7.51mph
13) 0.15mi - 1:26(9:20/mi) 16cal 6.43/7.24mph
14) 0.38mi - 3:06(8:03/mi) 39cal 7.45/7.72mph
15) 0.16mi - 1:24(8:47/mi) 17cal 6.82/7.74mph
16) 0.2mi - 1:34(7:51/mi) 19cal 7.64/7.53mph
17) 0.16mi - 1:26(8:47/mi) 17cal 6.83/7.58mph
18) 0.19mi - 1:34(8:05/mi) 19cal 7.42/7.53mph
19) 0.16mi - 1:26(8:45/mi) 15cal 6.86/7.14mph
20) 0.26mi - 2:06(8:10/mi) 26cal 7.34/7.53mph
21) 0.16mi - 1:25(9:07/mi) 16cal 6.58/6.89mph
22) 0.26mi - 2:05(8:04/mi) 25cal 7.43/7.53mph
23) 0.15mi - 1:25(9:17/mi) 17cal 6.46/7.51mph
24) 0.2mi - 1:35(7:42/mi) 20cal 7.79/8.39mph
25) 0.16mi - 1:24(8:35/mi) 18cal 6.99/8.22mph
26) 0.2mi - 1:36(7:52/mi) 21cal 7.63/7.95mph
27) 0.96mi - 8:16(8:38/mi) 98cal 6.95/7.74mph
5:00 1:50 1:10 1:35 1:28 2:03 1:24 3:04 1:26 6:06 1:53 3:05 1:26 3:06 1:24 1:34 1:26 1:34 1:26 2:06 1:25 2:05 1:25 1:35 1:24 1:36 8:16

Multigraph

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

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.54 4:59 4:59 9:17 173 124-182 14/34
0.76 6:49 1:49 8:14 176 170-182 16/20
0.88 7:58 1:09 9:15 173 172-176 13/5
1.08 9:32 1:34 7:56 178 172-182 5/6
1.25 11:00 1:27 8:50 174 172-180 4/14
1.51 13:02 2:02 7:53 177 174-180 21/24
1.65 14:26 1:24 9:23 175 172-180 16/7
2.05 17:30 3:04 7:51 179 174-182 14/11
2.20 18:56 1:25 9:01 175 172-178 4/3
2.97 25:01 6:05 7:59 178 172-182 33/39
3.18 26:54 1:52 8:48 175 172-178 15/10
3.56 29:58 3:04 8:06 178 174-180 15/13
3.71 31:24 1:26 9:23 175 172-180 11/10
4.10 34:28 3:04 8:01 179 174-182 20/15
4.25 35:52 1:24 8:54 175 172-180 4/14
4.45 37:26 1:34 7:51 179 174-180 14/6
4.61 38:51 1:26 8:48 175 172-180 4/11
4.81 40:25 1:34 8:04 179 176-180 5/10
4.97 41:50 1:26 8:47 175 168-180 10/1
5.23 43:55 2:04 8:07 178 176-180 12/11
5.38 45:21 1:26 9:14 174 172-178 6/9
5.64 47:25 2:04 8:02 178 172-182 13/12
5.79 48:49 1:24 9:20 173 166-180 6/4
5.99 50:23 1:33 7:38 177 166-180 7/6
6.16 51:47 1:24 8:40 174 172-180 1/8
6.36 53:22 1:35 7:49 179 174-182 12/4
7.31 1:01:38 8:16 +1 8:39 175 164-182 26/25

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 12.4% 8:12
    13 10.2% 8:57
    10 8.0% 7:27

  • Cadence Distribution

    176 avge / 182 max Stride Length: 108cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:44 55.36% More
    800m 3:57 7:56 61.65% More
    1km 4:57 7:59 63.56% More
    Mile 8:05 8:05 65.49% More
    5k 25:35 8:14 72.29% More
    5 miles 41:32 8:18 72.91% More
    10k 51:52 8:21 73.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:29 7:29 70.73
    5km 24:53 8:01 74.33
    5M 41:12 8:14 73.49
    10km 51:52 8:21 73.19
    10M 1:25:53 8:35 73.09
    Half 1:54:21 8:44 71.83
    20M 2:59:04 8:57 72.51
    Mara 3:58:25 9:06 72.35
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