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Wed 18th Dec 2024 at 12:16pm by NordRunner

Run > Intervals
  • rain
  • breezy
  • Time
    57:24
  • Miles
    5.03
  • Min/mi
    11:25
  • Pacing
    73.1%
  • WAVA
    48.58
  • Stride(cm)
    80
  • Cals
    468
  • Watts
    163
  • Cadence
    176
  • BPM
    149
  • %MHR
    80.1
  • B/mi
    1701
  • Asc(m)
    55
  • Surface
    Road

Notes & Comments

Horrid rainy windy dark day.
1) 1.41km - 10:00(7:05/km) 140/149bpm [993b/km] 83cal 176/291W
2) 0.42km - 2:00(4:44/km) 164/170bpm [777b/km] 21cal 228/283W
3) 0.09km - 1:00(11:06/km) 150/167bpm [1664b/km] 8cal 124/269W
4) 0.38km - 2:00(5:15/km) 160/169bpm [841b/km] 20cal 213/291W
5) 0.08km - 1:00(11:47/km) 150/167bpm [1768b/km] 8cal 103/244W
6) 0.39km - 2:00(5:10/km) 166/172bpm [857b/km] 20cal 224/278W
7) 0.09km - 1:00(10:44/km) 154/170bpm [1654b/km] 8cal 109/223W
8) 0.36km - 2:00(5:33/km) 164/173bpm [910b/km] 20cal 211/314W
9) 0.09km - 1:00(11:36/km) 150/169bpm [1741b/km] 8cal 85/185W
10) 0.41km - 2:00(4:54/km) 165/174bpm [807b/km] 20cal 227/274W
11) 0.07km - 1:00(13:28/km) 154/173bpm [2075b/km] 9cal 81/252W
12) 0.39km - 2:00(5:09/km) 165/174bpm [851b/km] 20cal 208/250W
13) 0.09km - 1:00(10:56/km) 154/173bpm [1683b/km] 8cal 104/279W
14) 0.38km - 2:00(5:18/km) 165/174bpm [876b/km] 20cal 212/258W
15) 0.09km - 1:00(11:35/km) 157/173bpm [1819b/km] 9cal 119/228W
16) 0.38km - 2:00(5:13/km) 165/172bpm [859b/km] 20cal 208/274W
17) 0.09km - 1:00(11:29/km) 154/172bpm [1767b/km] 8cal 102/270W
18) 0.39km - 2:00(5:04/km) 167/175bpm [847b/km] 20cal 217/265W
19) 1.15km - 10:00(8:43/km) 141/175bpm [1229b/km] 66cal 130/246W
20) 1.34km - 11:24(8:29/km) 137/147bpm [1163b/km] 72cal 137/236W
10:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 10:00 11:24

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.
0.88 9:58 9:58 11:22 140 107-149 1592 183 0-200 176 0-291 24/15
1.14 11:57 1:59 7:36 164 145-170 1248 213 188-218 228 145-283 5/4
1.19 12:56 59 18:07 150 134-167 2717 131 116-210 123 61-269 2/2
1.43 14:55 1:59 8:27 160 140-169 1351 211 190-216 213 110-291 3/4
1.48 15:54 59 19:17 150 139-167 2893 127 112-214 103 53-244 1/2
1.72 17:53 1:59 8:16 166 142-172 1372 213 114-222 224 66-278 5/5
1.77 18:52 59 17:32 154 142-170 2700 132 102-212 109 57-223 3/3
2.00 20:51 1:59 8:54 164 143-173 1459 208 124-216 211 126-314 8/8
2.05 21:50 59 18:59 150 136-169 2847 123 112-212 85 53-185 1/2
2.30 23:49 1:59 7:51 165 139-174 1295 213 116-220 227 61-274 5/5
2.35 24:48 59 21:58 154 138-173 3383 116 102-208 81 40-252 1/1
2.59 26:48 2:00 8:18 165 136-174 1369 207 104-216 206 56-250 6/5
2.64 27:48 1:00 17:35 154 140-173 2708 123 110-206 106 52-279 3/3
2.88 29:48 2:00 8:32 164 139-174 1401 208 116-216 211 49-258 4/5
2.93 30:48 1:00 18:39 157 145-173 2927 125 112-212 120 51-228 7/4
3.17 32:48 2:00 8:23 164 144-172 1375 207 116-216 207 71-274 3/4
3.22 33:48 1:00 18:28 155 139-172 2863 127 112-210 105 54-270 4/3
3.47 35:48 2:00 8:10 166 139-175 1355 210 114-218 216 69-265 5/5
4.18 45:48 10:00 14:01 141 128-175 1977 159 0-212 130 21-246 22/23
5.02 57:14 11:26 +1 13:42 138 125-147 1891 162 96-200 137 16-236 23/25
5.02 57:14 0 +1 0 135 135-135 NAN 114 114-114 103 103-103 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 175 max Delete HR Trace

  • Cadence Distribution

    176 avge / 222 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.5 201 4.1 39:52 9:41
    Walk 30.5 117 0.9 17:30 19:06
    Still 0.1 - - 2 -

  • Power Distribution

    163W (314 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:34 49.81% More
    800m 4:29 9:02 49.78% More
    1km 5:54 9:29 49.41% More
    Mile 9:51 9:51 50.27% More
    5k 31:49 10:15 53.09% More
    5 miles 56:54 11:23 48.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:21 10:21 47.85
    5km 34:26 11:05 49.06
    5M 57:02 11:24 48.56
    10km 1:11:49 11:33 48.30
    10M 1:58:58 11:54 48.37
    Half 2:38:24 12:05 47.79
    20M 4:08:07 12:24 48.34
    Mara 5:30:23 12:37 48.41

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