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Tue 3rd Dec 2024 at 4:35am by quimby

Run > Intervals
  • Time
    1:09:03
  • Miles
    7.07
  • Min/mi
    9:46
  • Pacing
    83.5%
  • WAVA
    57.89
  • Stride(cm)
    95
  • Cals
    634
  • Watts
    225
  • Cadence
    174
  • BPM
    143
  • %MHR
    77.2
  • B/mi
    1394
  • Asc(m)
    111
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

00:10:00
70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:10:00
X 5
00:00:30
100% of Threshold Pace (7:41 m/mile) for 00:00:30
00:00:30
70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:00:30
X 3
0.37 mi
109 - 111% of Threshold Pace (7:02 m/mile - 6:56 m/mile) for 0.37 mi
00:01:30
50 - 55% of Threshold Pace (15:20 m/mile - 13:58 m/mile) for 00:01:30
00:05:00
70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:05:00

1) 1mi - 10:29(10:29/mi) 135/150bpm [1416b/mi] 95cal 224/284W
2) 0.05mi - 29(10:19/mi) 134/137bpm [1382b/mi] 4cal 195/198W
3) 0.07mi - 30(7:28/mi) 134/136bpm [1000b/mi] 5cal 238/315W
4) 0.05mi - 30(10:17/mi) 137/138bpm [1409b/mi] 5cal 268/306W
5) 0.06mi - 30(7:45/mi) 140/143bpm [1086b/mi] 5cal 282/313W
6) 0.05mi - 30(10:56/mi) 143/144bpm [1563b/mi] 5cal 226/276W
7) 0.07mi - 30(7:19/mi) 142/145bpm [1040b/mi] 5cal 202/256W
8) 0.05mi - 30(10:22/mi) 146/149bpm [1514b/mi] 5cal 226/252W
9) 0.07mi - 30(7:10/mi) 149/152bpm [1068b/mi] 5cal 274/310W
10) 0.05mi - 30(10:34/mi) 155/156bpm [1638b/mi] 5cal 220/262W
11) 0.07mi - 30(7:03/mi) 154/156bpm [1086b/mi] 5cal 254/334W
12) 0.04mi - 30(13:24/mi) 150/153bpm [2011b/mi] 5cal 152/277W
13) 1mi - 10:02(10:02/mi) 145/154bpm [1455b/mi] 95cal 223/267W
14) 0.54mi - 5:40(10:33/mi) 139/143bpm [1466b/mi] 49cal 189/248W
15) 0.37mi - 2:40(7:09/mi) 145/149bpm [1038b/mi] 26cal 289/335W
16) 0.13mi - 1:52(14:32/mi) 136/148bpm [1976b/mi] 13cal 148/262W
17) 0.37mi - 2:39(7:07/mi) 145/150bpm [1031b/mi] 27cal 279/357W
18) 0.13mi - 1:55(14:18/mi) 139/150bpm [1988b/mi] 14cal 148/275W
19) 0.37mi - 2:39(7:07/mi) 143/150bpm [1019b/mi] 28cal 282/317W
20) 0.11mi - 1:39(15:13/mi) 141/148bpm [2145b/mi] 12cal 145/281W
21) 1mi - 9:59(9:59/mi) 148/157bpm [1476b/mi] 93cal 224/298W
22) 1mi - 10:03(10:03/mi) 146/153bpm [1468b/mi] 93cal 222/288W
23) 0.42mi - 3:56(9:15/mi) 143/145bpm [1322b/mi] 35cal 228/292W
10:29 29 30 30 30 30 30 30 30 30 30 30 10:02 5:40 2:40 1:52 2:39 1:55 2:39 1:39 9:59 10:03 3:56

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.
1.00 10:28 10:28 10:28 135 97-150 1414 174 0-190 224 0-284 34/9
1.05 10:57 28 10:17 134 132-137 1379 175 172-176 195 191-198 0/2
1.11 11:26 29 7:23 134 132-136 989 170 0-202 240 0-315 2/1
1.16 11:55 29 10:28 137 136-138 1435 179 172-194 268 249-306 2/0
1.22 12:25 29 7:40 140 137-143 1073 189 174-198 282 260-313 1/1
1.27 12:54 29 11:12 143 142-144 1601 175 150-192 227 187-276 1/1
1.33 13:23 29 7:19 143 140-145 1046 163 0-200 203 0-256 0/3
1.38 13:52 29 10:31 146 144-149 1537 180 174-194 226 192-252 1/1
1.45 14:22 29 7:06 149 148-153 1057 193 176-200 273 222-310 0/3
1.49 14:51 30 10:50 155 153-156 1680 178 168-194 220 191-262 1/1
1.56 15:20 29 6:55 154 153-156 1066 175 0-204 254 0-334 0/2
1.60 15:50 29 13:50 150 142-153 2074 127 0-196 151 0-277 1/0
2.60 25:51 10:02 10:02 145 136-154 1455 174 120-188 223 117-267 20/12
3.13 31:31 5:39 10:32 139 130-143 1465 155 0-178 189 0-248 8/13
3.51 34:10 2:40 7:09 145 138-149 1038 196 176-204 289 215-335 4/5
3.63 36:02 1:51 14:28 136 127-148 1968 136 118-194 150 89-265 3/2
4.01 38:41 2:39 7:08 145 128-150 1034 183 0-206 279 0-357 5/6
4.14 40:34 1:53 14:20 139 124-150 1992 131 0-194 148 41-275 3/2
4.51 43:14 2:39 7:08 143 124-150 1021 194 174-200 282 193-317 4/5
4.62 44:52 1:39 15:18 141 132-148 2158 132 118-196 147 86-281 3/2
5.62 54:51 9:58 9:59 148 135-157 1476 174 128-180 224 153-298 17/23
6.62 1:04:53 10:03 10:03 146 138-153 1468 175 168-180 222 171-288 21/20
7.04 1:08:49 3:56 +1 9:17 143 142-145 1327 177 174-186 228 207-292 4/10

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 157 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 2.3% 10:32
    15 2.8% 10:00
    12 2.6% 10:26
    11 2.2% 10:29

  • Cadence Distribution

    174 avge / 206 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.7 178 6.7 1:03:18 9:29
    Walk 8.3 123 0.4 5:44 14:28
    Still 0.0 - - 1 -

  • Power Distribution

    225W (357 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:02 58.66% More
    800m 3:56 7:55 58.19% More
    1km 5:11 8:21 57.35% More
    Mile 8:28 8:28 59.23% More
    5k 29:09 9:23 59.53% More
    5 miles 48:14 9:39 58.25% More
    10k 1:00:02 9:40 58.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:41 8:41 57.79
    5km 28:53 9:18 60.09
    5M 47:50 9:34 58.73
    10km 1:00:13 9:41 58.07
    10M 1:39:43 9:58 57.96
    Half 2:12:46 10:08 57.69
    20M 3:27:54 10:24 56.73
    Mara 4:36:48 10:34 55.80
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