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Tue 7th Jan 2025 at 11:29am by RobThePlodder

Run > Intervals
  • Time
    40:00
  • Miles
    4.27
  • Min/mi
    9:22
  • Pacing
    65.2%
  • WAVA
    54.65
  • Stride(cm)
    112
  • Cals
    495
  • Watts
    318
  • Cadence
    153
  • BPM
    145
  • %MHR
    85.1
  • B/mi
    1363
  • Asc(m)
    69
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

1) 1km - 5:58(5:58/km) 133/144bpm [794b/km] 72cal 367/470W
2) 0.6km - 3:43(6:12/km) 141/146bpm [873b/km] 46cal 348/464W
3) 0.15km - 1:30(10:15/km) 129/147bpm [1322b/km] 13cal 131/371W
4) 0.4km - 1:45(4:23/km) 125/138bpm [549b/km] 21cal 440/499W
5) 0.08km - 1:00(11:57/km) 145/157bpm [1732b/km] 11cal 89/400W
6) 0.4km - 1:41(4:13/km) 144/150bpm [607b/km] 21cal 414/517W
7) 0.07km - 1:00(14:18/km) 143/150bpm [2044b/km] 11cal 103/355W
8) 0.4km - 1:43(4:19/km) 137/145bpm [591b/km] 20cal 438/487W
9) 0.09km - 1:00(10:38/km) 142/156bpm [1509b/km] 11cal 145/179W
10) 0.4km - 1:43(4:17/km) 148/159bpm [633b/km] 24cal 430/551W
11) 0.09km - 1:00(10:58/km) 156/161bpm [1711b/km] 12cal 100/379W
12) 0.4km - 1:41(4:12/km) 158/166bpm [663b/km] 23cal 397/510W
13) 0.09km - 1:00(11:27/km) 156/167bpm [1787b/km] 13cal 111/380W
14) 0.4km - 1:39(4:08/km) 152/163bpm [629b/km] 22cal 374/478W
15) 0.09km - 1:00(11:31/km) 157/165bpm [1809b/km] 12cal 126/489W
16) 1km - 5:29(5:29/km) 154/160bpm [846b/km] 72cal 333/443W
17) 1km - 6:02(6:02/km) 154/163bpm [929b/km] 77cal 295/488W
18) 0.21km - 1:05(5:10/km) 151/152bpm [780b/km] 14cal 312/412W
5:58 3:43 1:30 1:45 1:00 1:41 1:00 1:43 1:00 1:43 1:00 1:41 1:00 1:39 1:00 5:29 6:02 1:05

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 9:36 133 82-144 1277 157 0-162 367 0-470 21/3
0.99 9:41 3:43 9:59 141 138-146 1407 152 0-164 349 0-464 11/3
1.08 11:10 1:29 16:24 129 108-147 2115 112 106-156 131 98-371 1/3
1.33 12:55 1:45 7:05 126 106-138 892 174 0-186 440 62-499 6/1
1.38 13:54 59 19:06 145 138-157 2770 94 0-174 89 0-400 0/2
1.63 15:36 1:42 6:52 144 135-150 990 172 0-184 413 53-517 2/10
1.67 16:34 58 22:21 143 134-150 3195 103 86-172 99 60-355 0/2
1.92 18:19 1:45 7:06 138 125-145 979 176 90-188 432 83-487 1/5
1.98 19:59 1:40 +1 28:40 141 128-156 4041 104 98-122 145 97-179 4/1
2.23 21:42 1:43 6:55 148 128-159 1023 169 0-186 430 0-551 6/7
2.29 22:42 1:00 17:36 156 149-161 2744 95 0-168 104 0-387 1/2
2.53 24:23 1:41 6:47 158 145-166 1071 174 104-184 397 99-510 3/6
2.59 25:22 1:00 18:23 156 142-167 2869 102 94-170 115 74-380 1/2
2.84 27:02 1:39 6:41 152 142-163 1016 175 102-178 375 103-480 3/14
2.89 28:01 59 18:31 157 148-165 2907 101 0-174 125 40-489 1/2
3.51 33:29 5:28 8:50 154 142-160 1359 163 100-166 334 97-443 13/6
4.13 39:30 6:01 9:42 154 142-163 1495 150 100-166 295 175-488 16/15
4.26 40:34 1:04 +1 8:21 151 151-152 1261 162 160-164 312 274-412 1/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 1.9% 9:43
    15 4.9% 12:21
    10 1.8% 9:03

  • Cadence Distribution

    153 avge / 188 max Stride Length: 112cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 77.1 166 3.8 31:23 8:18
    Walk 22.7 102 0.5 9:14 18:55
    Still 0.2 - - 5 -

  • Power Distribution

    318W (551 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:40 52.79% More
    800m 3:56 7:55 52.99% More
    1km 5:25 8:44 50.16% More
    Mile 8:48 8:48 52.51% More
    5k 28:54 9:18 54.46% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:35 8:35 53.81
    5km 28:33 9:11 55.12
    5M 47:17 9:27 54.37
    10km 59:32 9:35 54.01
    10M 1:38:35 9:52 54.00
    Half 2:11:15 10:01 53.31
    20M 3:25:32 10:17 53.95
    Mara 4:33:39 10:27 54.03
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