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Tue 31st Dec 2024 at 6:46am by RobThePlodder

Run > Intervals
  • Time
    43:47
  • Miles
    3.77
  • Min/mi
    11:37
  • Pacing
    69.3%
  • WAVA
    43.88
  • Stride(cm)
    98
  • Cals
    507
  • Watts
    244
  • Cadence
    141
  • BPM
    142
  • %MHR
    83
  • B/mi
    1649
  • Asc(m)
    105
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

1) 1km - 5:59(5:59/km) 124/141bpm [742b/km] 67cal 318/419W
2) 0.19km - 1:13(6:18/km) 137/139bpm [864b/km] 15cal 282/297W
3) 0.1km - 30(4:57/km) 135/137bpm [668b/km] 6cal 353/465W
4) 0.02km - 20(13:22/km) 143/150bpm [1910b/km] 4cal 253/464W
5) 0.12km - 1:16(10:39/km) 140/150bpm [1491b/km] 13cal 102/149W
6) 0.11km - 30(4:46/km) 133/143bpm [633b/km] 6cal 414/529W
7) 0.03km - 20(10:40/km) 146/150bpm [1558b/km] 4cal 210/528W
8) 0.1km - 1:11(11:25/km) 146/153bpm [1667b/km] 14cal 100/115W
9) 0.11km - 30(4:40/km) 138/147bpm [644b/km] 6cal 380/533W
10) 0.04km - 20(9:31/km) 153/159bpm [1456b/km] 4cal 272/537W
11) 0.1km - 1:07(11:15/km) 152/159bpm [1710b/km] 14cal 94/107W
12) 0.11km - 30(4:31/km) 144/152bpm [651b/km] 6cal 371/546W
13) 0.03km - 20(10:41/km) 156/159bpm [1666b/km] 4cal 270/549W
14) 0.1km - 1:08(11:55/km) 154/157bpm [1835b/km] 15cal 79/116W
15) 0.11km - 30(4:33/km) 145/149bpm [660b/km] 6cal 412/568W
16) 0.03km - 20(10:19/km) 154/155bpm [1590b/km] 4cal 258/565W
17) 0.09km - 1:05(11:26/km) 155/158bpm [1771b/km] 14cal 89/105W
18) 0.12km - 30(4:19/km) 154/168bpm [664b/km] 6cal 373/575W
19) 0.03km - 20(10:57/km) 170/173bpm [1862b/km] 5cal 312/576W
20) 0.11km - 1:22(12:11/km) 148/153bpm [1804b/km] 17cal 80/111W
21) 0.3km - 1:30(4:59/km) 158/173bpm [787b/km] 20cal 429/502W
22) 0.04km - 30(13:35/km) 170/173bpm [2310b/km] 7cal 169/431W
23) 0.27km - 2:57(10:54/km) 139/159bpm [1514b/km] 30cal 95/103W
24) 0.31km - 1:30(4:48/km) 136/152bpm [653b/km] 20cal 443/514W
25) 0.04km - 30(11:40/km) 148/154bpm [1727b/km] 5cal 150/429W
26) 0.28km - 3:01(10:38/km) 134/154bpm [1426b/km] 25cal 99/112W
27) 0.31km - 1:30(4:53/km) 140/157bpm [684b/km] 21cal 429/505W
28) 0.04km - 30(13:40/km) 154/157bpm [2106b/km] 6cal 162/435W
29) 0.28km - 3:00(10:45/km) 135/152bpm [1451b/km] 25cal 96/110W
30) 0.32km - 1:30(4:46/km) 143/160bpm [681b/km] 21cal 438/517W
31) 0.04km - 30(14:07/km) 156/161bpm [2202b/km] 6cal 134/415W
32) 0.23km - 1:36(6:51/km) 146/150bpm [1001b/km] 18cal 201/270W
33) 0.96km - 5:52(6:08/km) 150/153bpm [921b/km] 73cal 301/355W
5:59 1:13 30 20 1:16 30 20 1:11 30 20 1:07 30 20 1:08 30 20 1:05 30 20 1:22 1:30 30 2:57 1:30 30 3:01 1:30 30 3:00 1:30 30 1:36 5:52

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.
0.62 5:58 5:58 9:37 124 85-141 1192 160 0-168 318 0-419 19/16
0.74 7:12 1:13 10:15 137 135-139 1403 162 112-168 280 168-297 0/3
0.80 7:41 29 7:55 135 133-138 1068 166 0-218 363 108-465 4/0
0.82 8:02 21 25:44 145 138-150 3731 112 0-176 218 0-464 1/0
0.89 9:17 1:14 17:07 140 130-150 2396 100 0-200 98 0-116 0/5
0.95 9:44 27 7:05 134 128-143 949 184 176-200 444 39-529 4/0
0.97 10:05 21 19:10 147 143-152 2817 97 0-180 197 63-528 1/1
1.04 11:15 1:10 18:21 146 135-153 2678 103 0-110 98 0-107 0/4
1.10 11:43 27 6:54 139 133-148 959 160 0-188 405 0-537 4/0
1.12 12:03 20 16:07 153 148-159 2465 119 90-186 257 106-537 1/1
1.18 13:10 1:07 18:30 151 141-159 2792 108 102-200 93 82-106 0/4
1.25 13:38 28 6:48 145 141-153 987 155 0-200 396 0-547 4/0
1.27 13:58 20 17:38 156 152-159 2750 115 94-184 256 108-549 1/1
1.33 15:07 1:09 19:36 153 148-157 2998 92 0-106 75 0-108 0/5
1.40 15:34 27 6:41 145 142-148 968 172 0-194 445 0-568 5/0
1.41 15:55 21 19:17 154 148-155 2971 114 86-192 243 100-565 0/1
1.47 17:00 1:05 18:52 155 150-158 2924 106 102-202 90 83-103 0/4
1.54 17:27 27 6:23 155 148-169 990 166 0-202 399 0-575 5/0
1.56 17:47 20 21:07 169 153-173 3568 140 98-190 303 111-576 1/0
1.63 19:10 1:23 20:09 148 137-153 2982 93 0-106 79 0-111 0/5
1.81 20:38 1:29 7:53 159 137-173 1255 175 0-188 437 0-502 12/0
1.84 21:07 29 21:27 169 159-173 3625 125 100-178 158 81-429 0/1
2.00 24:05 2:58 17:40 139 120-159 2457 105 96-108 95 85-103 0/12
2.20 25:32 1:27 7:33 137 122-152 1035 179 96-188 450 89-514 11/0
2.22 26:03 30 19:48 149 144-154 2951 114 100-176 146 86-429 0/1
2.40 29:03 3:01 17:08 134 123-154 2296 106 0-110 98 0-112 0/12
2.59 30:32 1:29 7:46 140 122-157 1087 172 0-186 433 0-505 12/0
2.61 31:02 30 22:27 154 151-157 3457 118 98-178 157 83-435 0/1
2.78 34:02 3:00 17:20 135 125-152 2340 104 0-110 96 0-110 0/12
2.98 35:32 1:30 7:38 143 124-160 1091 169 0-186 438 0-517 12/0
3.00 36:02 30 23:33 156 149-161 3674 103 0-182 131 0-415 0/1
3.15 37:36 1:35 10:52 146 142-150 1588 145 94-166 203 77-270 0/9
3.74 43:28 5:52 +1 9:54 150 145-153 1485 164 158-168 301 261-355 11/13

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 173 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 4.1% 8:18
    12 3.9% 8:14
    12 3.7% 8:04
    12 3.7% 8:00
    10 4.0% 10:04

  • Cadence Distribution

    141 avge / 218 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 54.0 170 2.7 23:39 8:55
    Walk 45.4 104 1.1 19:51 17:49
    Still 0.6 - - 16 -

  • Power Distribution

    244W (576 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:17 9:10 38.41% More
    800m 4:43 9:28 44.33% More
    1km 5:54 9:30 46.10% More
    Mile 10:15 10:15 45.06% More
    5k 37:13 11:59 42.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:43 10:43 43.09
    5km 35:40 11:29 44.12
    5M 59:04 11:49 43.52
    10km 1:14:22 11:58 43.23
    10M 2:03:08 12:19 43.24
    Half 2:43:57 12:31 42.68
    20M 4:16:44 12:50 43.19
    Mara 5:41:49 13:03 43.25
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