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Tue 10th Dec 2024 at 4:30am by quimby

Run > Intervals
  • Time
    1:03:09
  • Miles
    6.53
  • Min/mi
    9:40
  • Pacing
    69.8%
  • WAVA
    58.32
  • Stride(cm)
    95
  • Cals
    554
  • Cadence
    175
  • BPM
    150
  • %MHR
    81
  • B/mi
    1450
  • Asc(m)
    89
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

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

1) 0.74mi - 7:43(10:25/mi) 127/146bpm [1323b/mi] 62cal
2) 0.07mi - 30(7:32/mi) 147/151bpm [1108b/mi] 5cal
3) 0.05mi - 30(10:55/mi) 158/163bpm [1724b/mi] 4cal
4) 0.07mi - 30(7:28/mi) 156/165bpm [1165b/mi] 5cal
5) 0.04mi - 30(12:17/mi) 161/167bpm [1979b/mi] 5cal
6) 0.07mi - 30(7:32/mi) 154/163bpm [1160b/mi] 5cal
7) 0.05mi - 30(10:48/mi) 166/171bpm [1792b/mi] 5cal
8) 0.07mi - 30(7:07/mi) 160/169bpm [1140b/mi] 5cal
9) 0.04mi - 30(12:26/mi) 166/172bpm [2065b/mi] 5cal
10) 0.07mi - 30(7:20/mi) 158/166bpm [1160b/mi] 5cal
11) 0.05mi - 30(11:01/mi) 164/167bpm [1806b/mi] 5cal
12) 0.78mi - 7:34(9:45/mi) 143/155bpm [1394b/mi] 65cal
13) 0.14mi - 1:00(7:05/mi) 152/157bpm [1076b/mi] 9cal
14) 0.08mi - 1:08(14:50/mi) 153/160bpm [2268b/mi] 9cal
15) 0.15mi - 1:00(6:37/mi) 145/153bpm [959b/mi] 9cal
16) 0.06mi - 57(16:19/mi) 147/153bpm [2399b/mi] 7cal
17) 0.15mi - 1:00(6:40/mi) 143/152bpm [954b/mi] 8cal
18) 0.06mi - 1:03(16:52/mi) 141/152bpm [2379b/mi] 7cal
19) 0.15mi - 1:00(6:51/mi) 142/158bpm [972b/mi] 9cal
20) 0.07mi - 1:03(16:08/mi) 153/166bpm [2468b/mi] 8cal
21) 0.14mi - 1:00(6:55/mi) 137/153bpm [947b/mi] 7cal
22) 0.06mi - 1:00(15:25/mi) 151/156bpm [2329b/mi] 8cal
23) 0.15mi - 1:00(6:44/mi) 149/169bpm [1004b/mi] 8cal
24) 0.07mi - 1:02(14:54/mi) 153/170bpm [2279b/mi] 9cal
25) 0.14mi - 1:00(6:58/mi) 151/159bpm [1051b/mi] 9cal
26) 0.07mi - 1:01(15:26/mi) 155/164bpm [2393b/mi] 8cal
27) 0.15mi - 1:00(6:41/mi) 150/160bpm [1003b/mi] 9cal
28) 0.06mi - 56(15:46/mi) 153/165bpm [2413b/mi] 8cal
29) 0.14mi - 1:00(7:07/mi) 151/164bpm [1076b/mi] 9cal
30) 0.07mi - 1:01(15:08/mi) 156/166bpm [2361b/mi] 8cal
31) 0.15mi - 1:00(6:52/mi) 143/158bpm [983b/mi] 8cal
32) 0.06mi - 1:00(16:13/mi) 151/161bpm [2449b/mi] 7cal
33) 1mi - 9:49(9:49/mi) 161/173bpm [1580b/mi] 95cal
34) 1mi - 9:33(9:33/mi) 161/171bpm [1538b/mi] 87cal
35) 0.35mi - 3:19(9:37/mi) 160/168bpm [1538b/mi] 32cal
7:43 30 30 30 30 30 30 30 30 30 30 7:34 1:00 1:08 1:00 57 1:00 1:03 1:00 1:03 1:00 1:00 1:00 1:02 1:00 1:01 1:00 56 1:00 1:01 1:00 1:00 9:49 9:33 3:19

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.
0.74 9:02 9:02 +1 12:12 124 59-146 1512 173 0-182 25/13
0.81 9:31 29 7:26 148 145-153 1101 170 0-200 1/1
0.85 10:00 29 11:17 157 151-163 1771 183 120-198 1/1
0.92 10:29 29 7:14 157 151-166 1136 194 176-204 1/1
0.95 10:58 29 12:37 161 154-167 2032 156 0-198 0/0
1.02 11:28 30 7:32 155 147-164 1166 178 0-202 1/2
1.06 11:57 29 11:00 165 157-171 1816 136 0-196 1/1
1.13 12:27 30 7:07 159 152-169 1133 191 172-202 1/0
1.17 12:57 30 12:26 165 156-172 2052 148 0-198 1/1
1.24 13:27 30 7:19 158 152-166 1157 188 168-198 1/2
1.29 13:56 29 11:14 163 156-167 1832 158 124-196 0/1
2.06 21:30 7:34 9:45 143 138-156 1394 177 172-184 4/16
2.20 22:29 59 7:02 153 149-157 1076 196 178-202 2/1
2.28 23:36 1:07 15:14 151 137-160 2301 142 126-196 3/0
2.43 24:35 59 6:35 144 136-153 948 167 0-204 0/3
2.48 25:31 56 16:33 147 140-153 2433 120 0-196 1/0
2.63 26:30 59 6:37 143 137-152 947 185 126-208 2/1
2.69 27:31 1:01 17:01 141 131-152 2400 119 0-200 2/1
2.83 28:30 59 6:47 142 128-158 963 188 0-206 2/5
2.90 29:32 1:02 16:27 153 138-166 2516 131 0-198 3/2
3.04 30:31 59 6:52 137 126-154 942 167 0-204 3/2
3.10 31:30 59 15:42 150 142-155 2356 107 0-200 3/2
3.25 32:29 59 6:41 149 137-168 996 198 120-208 0/4
3.32 33:31 1:01 15:10 153 134-170 2322 69 0-196 1/2
3.46 34:29 59 6:53 149 134-158 1025 193 120-206 6/1
3.52 35:30 1:01 15:51 156 143-164 2472 146 118-198 1/1
3.67 36:29 59 6:39 149 141-159 991 189 0-210 4/5
3.73 37:24 55 15:59 153 141-165 2445 87 0-194 1/2
3.87 38:23 59 7:04 151 139-164 1067 194 158-204 5/1
3.94 39:25 1:01 15:13 155 136-165 2359 132 0-200 3/3
4.08 40:24 59 6:48 144 136-158 980 198 172-204 1/5
4.14 41:23 59 16:35 152 139-160 2522 129 0-198 3/1
5.14 51:12 9:49 9:49 161 135-173 1580 176 126-184 30/10
6.14 1:00:45 9:33 9:33 161 154-171 1538 177 174-184 10/31
6.48 1:04:04 3:19 +1 9:38 160 155-167 1540 176 174-178 12/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 173 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 2.4% 9:50
    15 3.0% 10:09

  • Cadence Distribution

    175 avge / 210 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.3 183 6 54:23 9:04
    Walk 15.5 122 0.5 9:59 18:53
    Still 0.2 - - 6 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:12 50.33% More
    800m 4:22 8:47 52.53% More
    1km 5:31 8:53 53.91% More
    Mile 9:07 9:07 55.06% More
    5k 29:12 9:24 59.45% More
    5 miles 47:51 9:34 58.72% More
    10k 59:44 9:37 58.55% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:38 8:38 58.12
    5km 28:44 9:15 60.40
    5M 47:35 9:31 59.04
    10km 59:55 9:39 58.37
    10M 1:39:13 9:55 58.26
    Half 2:12:05 10:05 57.99
    20M 3:26:51 10:21 57.02
    Mara 4:35:24 10:31 56.08
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