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Tue 3rd Dec 2024 at 7:55pm by CT

Run > Intervals

Not good
cold

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Time
1:11:02
Miles
8.05
Min/mi
8:49
Pacing
60.7%
WAVA
70.30
Stride(cm)
105
Cals
821
Cadence
174
Asc(m)
298
Hillscore
3
Surface
Road

Notes & Comments

Rainham Roads loop - BP intervals with John 3 x 3 mins (

15 mins WU; 5 mins (8:17); 3 x 3 mins (8:21/7:58/8:06); 5 mins (8:06); 3 x 2 mins (8:31/8:16/8:38); 4 x 75 secs (8:14/8:08/8:11/8:20); easy.

Late going out after hard day in the office. Was in quite a bad mood & grumpy at having to go a bit more out of my way before starting the intervals. It was ok but not ideal - probably better to do intervals on my own.

1) 1mi - 9:28(9:28/mi) 103cal 6.34/7.01mph
2) 0.61mi - 5:32(9:07/mi) 62cal 6.58/6.93mph
3) 0.62mi - 5:06(8:17/mi) 62cal 7.25/7.58mph
4) 0.21mi - 1:54(9:08/mi) 22cal 6.57/7.45mph
5) 0.37mi - 3:04(8:21/mi) 36cal 7.19/7.22mph
6) 0.14mi - 1:26(10:10/mi) 16cal 5.9/7.26mph
7) 0.39mi - 3:05(7:58/mi) 38cal 7.53/7.89mph
8) 0.16mi - 1:25(9:07/mi) 17cal 6.58/7.87mph
9) 0.38mi - 3:04(8:06/mi) 38cal 7.4/7.72mph
10) 0.15mi - 1:26(9:18/mi) 17cal 6.46/7.58mph
11) 0.63mi - 5:04(8:06/mi) 65cal 7.4/7.72mph
12) 0.2mi - 1:55(9:29/mi) 21cal 6.33/7.41mph
13) 0.25mi - 2:05(8:31/mi) 26cal 7.04/7.89mph
14) 0.14mi - 1:24(9:45/mi) 15cal 6.15/6.64mph
15) 0.25mi - 2:05(8:16/mi) 24cal 7.26/7.41mph
16) 0.14mi - 1:25(10:02/mi) 16cal 5.97/7.41mph
17) 0.25mi - 2:06(8:28/mi) 24cal 7.09/7.2mph
18) 0.15mi - 1:24(9:40/mi) 16cal 6.21/7.2mph
19) 0.16mi - 1:20(8:14/mi) 15cal 7.29/7.31mph
20) 0.15mi - 1:26(9:39/mi) 16cal 6.22/7.33mph
21) 0.16mi - 1:19(8:08/mi) 16cal 7.37/7.78mph
22) 0.15mi - 1:26(9:29/mi) 16cal 6.33/7.51mph
23) 0.16mi - 1:20(8:11/mi) 16cal 7.33/7.6mph
24) 0.14mi - 1:20(9:49/mi) 15cal 6.11/7.6mph
25) 0.16mi - 1:20(8:20/mi) 15cal 7.2/7.06mph
26) 0.95mi - 8:31(9:00/mi) 94cal 6.67/7.12mph

9:28 5:32 5:06 1:54 3:04 1:26 3:05 1:25 3:04 1:26 5:04 1:55 2:05 1:24 2:05 1:25 2:06 1:24 1:20 1:26 1:19 1:26 1:20 1:20 1:20 8:31

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.
1.00	11:42	11:42 +1	11:42	171 112-176	104/11
1.61	17:13	5:31	9:05	171 168-174	30/33
2.22	22:18	5:05	8:16	175 172-180	26/19
2.43	24:11	1:53	9:10	170 166-178	2/15
2.79	27:14	3:03	8:21	175 168-178	13/8
2.93	28:39	1:25	10:12	172 168-178	11/8
3.32	31:43	3:04	7:57	176 172-178	14/12
3.47	33:07	1:24	9:09	173 170-176	3/6
3.85	36:10	3:03	8:07	176 172-178	10/11
4.00	37:35	1:25	9:16	173 170-176	5/5
4.62	42:39	5:04	8:07	177 174-186	23/24
4.82	44:33	1:54	9:28	156 0-176	6/4
5.07	46:37	2:04	8:28	176 174-178	13/11
5.21	48:01	1:24	9:49	171 166-176	2/9
5.46	50:05	2:04	8:17	175 172-178	9/5
5.60	51:29	1:24	10:01	172 168-176	3/5
5.85	53:33	2:04	8:26	176 172-178	11/5
5.99	54:57	1:24	9:46	173 168-178	3/6
6.15	56:16	1:19	8:13	177 174-180	2/4
6.29	57:40	1:24	9:33	172 166-180	6/3
6.45	58:58	1:18	8:10	175 172-178	5/8
6.60	1:00:23	1:25	9:30	174 170-178	7/5
6.76	1:01:42	1:19	8:13	176 174-180	6/3
6.90	1:03:01	1:19	9:51	172 168-176	5/7
7.06	1:04:21	1:20	8:18	176 172-180	6/6
8.00	1:14:34	10:13 +2	10:48	167 0-178	39/36

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
20	6.6%	8:44
14	5.7%	8:55

Cadence Distribution
174 avge / 186 max Stride Length: 105cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	97.7	173	8	1:13:12	9:19
Walk	0.1	120	0	3	12:26
Still	0.0	-	-	1	-
Pause	2.2	-	-	1:42	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:53	54.25%	More
800m	4:01	8:05	60.42%	More
1km	5:03	8:07	62.47%	More
Mile	8:14	8:14	64.32%	More
5k	26:12	8:26	70.58%	More
5 miles	43:04	8:37	70.31%	More
10k	53:54	8:40	70.44%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:47	7:47	68.01
5km	25:54	8:20	71.41
5M	42:53	8:35	70.60
10km	53:59	8:41	70.32
10M	1:29:24	8:56	70.22
Half	1:59:01	9:05	69.02
20M	3:06:23	9:19	69.67
Mara	4:08:09	9:28	69.52

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