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Tue 7th Jan 2025 at 6:44pm by SooWoo

Run > Intervals
  • Time
    33:42
  • Miles
    3.17
  • Min/mi
    10:38
  • Pacing
    75.8%
  • WAVA
    52.69
  • Stride(cm)
    95
  • Cals
    343
  • Cadence
    159
  • BPM
    133
  • %MHR
    78
  • B/mi
    1419
  • Asc(m)
    28
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

WCH session (3mins slow / (4x 5minSteady/2minRecovery) / 3min slow)

1) 1mi - 10:00(10:00/mi) 136/149bpm [1361b/mi] 109cal 6/6.91mph
2) 1mi - 10:27(10:27/mi) 133/144bpm [1391b/mi] 108cal 5.74/6.74mph
3) 1mi - 11:24(11:24/mi) 133/152bpm [1516b/mi] 108cal 5.26/6.51mph
4) 0.17mi - 1:50(11:04/mi) 136/139bpm [1505b/mi] 18cal 5.42/6.01mph
10:00 10:27 11:24 1:50

Map
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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.
0.06 38 38 10:08 135 133-138 1368 174 172-176 2/2
0.13 1:14 36 9:32 130 127-133 1240 173 170-174 2/1
0.19 1:51 38 10:01 132 131-134 1321 173 170-176 3/2
0.25 2:26 34 9:07 139 134-141 1268 176 174-178 3/2
0.31 2:59 33 8:52 138 136-139 1224 175 172-176 3/1
0.38 3:32 33 8:54 143 141-146 1272 175 172-176 2/3
0.44 4:05 33 8:48 145 143-146 1277 174 174-176 2/2
0.50 4:38 33 8:44 146 143-148 1274 174 172-176 0/2
0.56 5:12 34 9:06 145 144-147 1320 174 172-178 0/2
0.63 5:45 33 8:45 146 144-149 1277 173 172-174 0/3
0.69 6:19 34 9:09 144 143-148 1317 172 170-174 0/3
0.75 6:54 35 9:19 145 144-146 1350 174 172-176 0/3
0.81 7:51 57 15:19 136 125-146 2082 123 116-130 1/1
0.88 8:53 1:02 16:29 117 111-124 1928 123 120-126 2/1
0.94 9:26 33 8:45 117 113-125 1023 168 122-176 2/3
1.00 10:00 34 8:58 127 125-130 1139 174 170-176 1/2
1.06 10:35 35 9:23 134 127-137 1258 173 170-174 0/1
1.13 11:11 36 9:41 136 134-138 1317 172 170-174 1/2
1.19 11:45 34 8:59 141 139-142 1266 173 172-174 0/4
1.25 12:20 35 9:23 141 140-142 1323 173 172-174 0/2
1.31 12:54 34 9:00 140 135-143 1259 174 172-178 0/3
1.38 13:30 36 9:36 138 137-139 1325 173 172-174 0/1
1.44 14:13 43 11:29 139 138-140 1596 154 116-174 0/2
1.50 15:18 1:05 17:20 126 113-137 2184 120 106-126 0/1
1.56 16:19 1:01 16:11 112 109-119 1812 135 118-176 2/0
1.63 16:52 34 9:02 128 121-133 1157 175 172-178 3/1
1.69 17:26 34 9:01 130 125-134 1171 173 172-174 2/1
1.75 18:03 37 9:57 136 131-139 1352 172 170-174 4/0
1.81 18:42 38 10:14 138 136-140 1412 172 170-174 3/2
1.88 19:17 36 9:29 141 139-143 1337 174 172-176 2/2
1.94 19:52 34 9:11 139 138-140 1276 173 172-174 0/2
2.00 20:28 36 9:40 138 137-138 1335 172 170-174 0/3
2.06 21:14 46 12:19 138 137-139 1699 161 116-174 0/2
2.13 22:16 1:02 16:33 124 115-137 2053 121 118-124 2/2
2.19 23:06 50 13:19 121 112-133 1612 146 118-172 3/0
2.25 23:43 36 9:39 138 133-142 1332 174 172-176 2/1
2.31 24:19 36 9:41 132 131-135 1278 174 172-176 2/0
2.38 24:54 35 9:21 137 135-138 1282 173 170-174 3/0
2.44 25:30 36 9:38 139 138-139 1339 173 172-174 3/1
2.50 26:06 36 9:35 139 137-141 1332 172 170-174 2/0
2.56 26:41 35 9:28 139 138-140 1315 172 172-172 1/1
2.63 27:16 35 9:19 139 138-140 1294 171 170-172 1/5
2.69 27:51 35 9:19 140 139-141 1305 171 170-172 1/2
2.75 28:49 58 15:26 135 124-141 2084 122 118-128 1/2
2.81 29:49 1:00 16:02 119 113-126 1907 125 122-128 1/3
2.88 30:35 45 12:06 126 116-141 1526 159 122-174 0/1
2.94 31:13 39 10:16 143 140-147 1468 173 172-174 2/1
3.00 31:52 39 10:22 143 136-151 1482 173 172-174 2/1
3.06 32:28 35 9:27 137 136-138 1294 173 172-174 0/1
3.13 33:04 37 9:48 137 135-138 1343 172 170-172 1/2
3.17 33:43 39 15:48 134 130-139 2117 121 118-124 0/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    133 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 1.2% 10:42

  • Cadence Distribution

    159 avge / 178 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 75.0 172 2.7 25:18 9:28
    Walk 25.0 121 0.5 8:25 17:02

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:11 8:48 46.49% More
    800m 4:25 8:52 51.22% More
    1km 5:37 9:03 52.30% More
    Mile 9:53 9:53 50.47% More
    5k 32:51 10:34 53.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:40 9:40 51.62
    5km 32:58 10:37 52.88
    5M 55:10 11:02 51.65
    10km 1:09:48 11:14 51.14
    10M 1:56:47 11:41 50.44
    Half 2:36:25 11:56 49.23
    20M 4:07:12 12:22 49.12
    Mara 5:31:04 12:38 48.64

Fetch Miles

9:51 Dogpoo Dash
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