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Wed 11th Dec 2024 at 9:18am by Abi G

Run > Intervals
  • Time
    53:01
  • Miles
    6.24
  • Min/mi
    8:30
  • WAVA
    61.86
  • Stride(cm)
    104
  • Cals
    687
  • Watts
    326
  • Cadence
    182
  • BPM
    136
  • %MHR
    73.4
  • B/mi
    1153
  • Asc(m)
    46
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

RR Intervals 💚

Warm up then drills
5 x 2mins, 1min recovery

4mins, 2mins recovery

5 x 1min, 45s recovery

Warm down
Rounded up to 10k which I didn’t really have time for!

1) 1mi - 8:35(8:35/mi) 107/122bpm [919b/mi] 91cal 303/437W
2) 0.33mi - 3:28(10:39/mi) 102/139bpm [1086b/mi] 33cal 262/413W
3) 0.28mi - 2:02(7:16/mi) 108/121bpm [784b/mi] 25cal 405/523W
4) 0.09mi - 58(10:46/mi) 120/122bpm [1293b/mi] 10cal 276/414W
5) 0.29mi - 2:03(7:01/mi) 127/134bpm [891b/mi] 28cal 387/504W
6) 0.1mi - 1:01(10:23/mi) 134/136bpm [1392b/mi] 13cal 282/437W
7) 0.28mi - 2:01(7:05/mi) 134/135bpm [950b/mi] 28cal 392/469W
8) 0.09mi - 58(10:57/mi) 143/149bpm [1566b/mi] 12cal 283/387W
9) 0.29mi - 2:00(7:00/mi) 151/155bpm [1057b/mi] 30cal 390/466W
10) 0.09mi - 59(10:41/mi) 152/156bpm [1624b/mi] 13cal 268/441W
11) 0.29mi - 2:01(7:02/mi) 147/149bpm [1033b/mi] 30cal 389/442W
12) 0.09mi - 59(11:05/mi) 146/148bpm [1618b/mi] 13cal 270/360W
13) 0.55mi - 4:01(7:18/mi) 153/162bpm [1117b/mi] 61cal 370/454W
14) 0.19mi - 1:59(10:41/mi) 149/162bpm [1592b/mi] 26cal 264/398W
15) 0.14mi - 1:01(7:07/mi) 146/154bpm [1039b/mi] 15cal 427/508W
16) 0.05mi - 46(14:03/mi) 155/163bpm [2177b/mi] 10cal 184/432W
17) 0.15mi - 1:01(6:48/mi) 150/159bpm [1021b/mi] 15cal 381/485W
18) 0.05mi - 43(13:27/mi) 158/162bpm [2125b/mi] 10cal 174/401W
19) 0.15mi - 1:01(6:44/mi) 154/163bpm [1036b/mi] 15cal 403/516W
20) 0.05mi - 44(13:46/mi) 158/164bpm [2175b/mi] 10cal 221/463W
21) 0.16mi - 1:02(6:37/mi) 144/149bpm [952b/mi] 14cal 378/456W
22) 0.05mi - 44(15:29/mi) 152/161bpm [2354b/mi] 9cal 174/406W
23) 0.15mi - 1:01(6:38/mi) 150/158bpm [994b/mi] 15cal 384/443W
24) 0.1mi - 1:00(10:07/mi) 155/163bpm [1567b/mi] 14cal 287/403W
25) 1mi - 8:55(8:55/mi) 147/153bpm [1311b/mi] 119cal 312/378W
26) 0.24mi - 1:59(8:20/mi) 151/152bpm [1259b/mi] 28cal 329/355W
8:35 3:28 2:02 58 2:03 1:01 2:01 58 2:00 59 2:01 59 4:01 1:59 1:01 46 1:01 43 1:01 44 1:02 44 1:01 1:00 8:55 1:59

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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 9:37 9:37 +3 9:37 107 60-122 1029 175 0-200 305 0-437 11/17
1.32 24:00 14:23 +2 44:17 102 67-139 4517 170 0-188 263 0-413 7/13
1.60 26:01 2:02 7:16 108 77-121 785 185 128-192 405 209-523 5/2
1.69 26:58 57 10:42 120 118-122 1285 175 162-192 277 246-414 2/2
1.98 29:00 2:02 7:02 127 118-134 893 190 172-196 387 284-504 4/5
2.08 30:01 1:01 10:28 134 131-136 1403 179 166-192 282 231-437 1/1
2.36 32:01 2:00 7:03 134 132-135 944 191 182-196 392 293-469 3/3
2.45 32:58 58 11:05 143 134-149 1586 177 162-190 283 249-387 1/1
2.73 34:58 2:00 6:58 151 147-155 1053 191 174-198 391 252-466 5/5
2.82 35:56 59 10:39 151 146-156 1608 178 164-192 268 206-441 1/1
3.11 37:57 2:00 7:01 147 145-149 1032 192 172-196 389 306-442 3/3
3.20 38:55 59 11:08 146 143-148 1625 176 154-194 269 177-360 1/1
3.75 42:57 4:02 7:19 153 143-162 1120 190 180-192 370 262-454 7/9
3.93 44:56 1:59 10:43 149 135-162 1598 167 122-192 264 173-398 5/6
4.07 45:55 1:00 7:00 146 137-154 1021 193 182-198 427 232-508 4/1
4.13 46:41 46 14:21 155 148-163 2223 140 0-192 186 0-432 1/1
4.28 47:41 1:00 6:43 151 147-159 1014 192 174-200 382 255-485 2/2
4.33 48:24 43 13:52 158 153-162 2191 148 0-196 175 65-401 0/1
4.48 49:24 1:00 6:44 154 148-163 1036 195 180-200 404 232-516 2/2
4.53 50:08 44 13:57 157 141-164 2191 163 124-194 221 135-463 1/1
4.69 51:09 1:01 6:36 144 139-149 950 195 170-200 378 253-456 3/2
4.73 51:53 44 15:43 152 144-161 2389 135 0-198 175 43-406 1/1
4.88 52:53 59 6:31 150 143-158 979 193 168-198 384 218-443 1/2
4.98 53:53 1:01 10:15 155 145-163 1589 179 124-198 288 173-403 2/2
5.98 1:03:06 9:13 +1 9:14 147 129-153 1357 182 0-200 312 0-378 22/13
6.22 1:05:04 1:58 +1 8:21 151 149-152 1262 185 178-190 329 297-355 4/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 164 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 1.4% 8:45

  • Cadence Distribution

    182 avge / 200 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 78.3 184 6.1 49:58 9:05
    Walk 14.1 124 0.1 9:57 1:07:10
    Pause 7.6 - - 5:21 -

  • Power Distribution

    326W (523 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 6:58 54.29% More
    800m 3:37 7:17 56.98% More
    1km 4:41 7:32 57.35% More
    Mile 7:42 7:42 59.39% More
    5k 25:05 8:04 63.69% More
    5 miles 49:07 9:49 53.06% More
    10k 1:05:01 10:28 50.18% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:37 7:37 60.01
    5km 25:19 8:09 63.09
    5M 41:55 8:23 62.17
    10km 52:47 8:30 61.81
    10M 1:27:24 8:44 61.42
    Half 1:56:22 8:53 60.21
    20M 3:02:14 9:07 60.40
    Mara 4:02:37 9:16 60.02
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