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Wed 8th Jan 2025 at 5:28pm by NJ

Run > Intervals
  • v cold
  • Time
    32:54
  • Miles
    4.07
  • Min/mi
    8:05
  • Pacing
    89.3%
  • WAVA
    56.76
  • Stride(cm)
    116
  • Cals
    390
  • Watts
    319
  • Cadence
    172
  • BPM
    137
  • %MHR
    80.2
  • B/mi
    1108
  • Asc(m)
    51
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

1) 1mi - 8:13(8:13/mi) 111/119bpm [912b/mi] 82cal 304/404W
2) 1mi - 7:03(7:03/mi) 126/134bpm [889b/mi] 80cal 363/421W
3) 1mi - 8:41(8:41/mi) 149/158bpm [1295b/mi] 109cal 292/366W
4) 1mi - 8:19(8:19/mi) 157/177bpm [1306b/mi] 110cal 319/401W
5) 0.07mi - 37(9:01/mi) 175/177bpm [1578b/mi] 9cal 349/366W
8:13 7:03 8:41 8:19 37

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.
0.06 31 31 8:13 80 62-95 657 166 164-168 322 166-404 1/1
0.13 1:03 32 8:35 100 96-104 859 167 166-170 284 268-304 0/3
0.19 1:38 35 9:23 107 105-109 1004 165 162-170 282 252-340 2/2
0.25 2:12 34 9:07 111 109-113 1012 168 166-170 358 344-375 4/0
0.31 2:46 34 8:57 112 111-113 1002 168 166-170 324 313-341 3/0
0.38 3:18 32 8:40 113 112-113 979 168 166-170 300 284-322 2/0
0.44 3:49 30 8:07 114 114-115 925 170 168-172 299 293-312 1/0
0.50 4:19 30 7:57 116 115-116 922 171 170-172 303 295-310 0/0
0.56 4:48 30 7:54 116 116-116 917 172 170-174 304 301-307 0/0
0.63 5:18 30 7:57 117 116-117 930 172 170-174 299 290-304 0/1
0.69 5:47 29 7:47 116 115-117 904 172 172-172 293 290-298 0/2
0.75 6:19 31 8:22 115 115-115 963 171 166-174 287 281-292 0/2
0.81 6:49 31 8:13 116 115-116 952 170 166-174 284 281-288 0/2
0.88 7:21 32 8:33 117 116-117 999 171 162-174 291 281-299 0/1
0.94 7:46 25 6:34 117 116-117 768 176 172-178 312 288-327 0/3
1.00 8:12 26 6:58 119 118-119 828 176 176-178 341 328-351 0/2
1.06 8:38 25 6:45 120 119-120 810 177 176-180 361 349-368 0/2
1.13 9:03 25 6:47 121 120-121 820 177 176-178 361 353-369 0/2
1.19 9:28 25 6:39 123 121-123 819 178 176-178 347 338-359 0/2
1.25 9:53 25 6:43 124 123-125 834 177 176-178 373 350-389 0/1
1.31 10:19 26 6:55 123 123-124 850 176 176-178 385 375-407 1/0
1.38 10:46 27 7:08 126 123-128 898 177 176-178 391 381-416 1/1
1.44 11:14 28 7:30 129 128-129 967 171 164-176 358 307-421 0/2
1.50 11:40 26 7:01 127 126-128 890 176 174-178 332 310-357 0/1
1.56 12:06 26 6:56 127 126-127 880 177 176-178 351 345-359 0/2
1.63 12:33 26 7:04 127 127-128 897 176 176-178 352 339-366 0/1
1.69 12:59 26 7:01 128 127-128 898 176 176-178 344 329-360 1/0
1.75 13:26 27 7:08 128 127-128 912 176 176-178 361 346-378 2/1
1.81 13:53 27 7:10 126 126-127 904 176 176-178 375 365-394 1/0
1.88 14:20 28 7:20 127 126-128 932 176 176-178 381 356-415 1/0
1.94 14:47 27 7:13 133 128-134 960 176 174-178 364 355-374 1/1
2.00 15:16 28 7:35 134 133-134 1015 176 174-176 369 360-380 0/0
2.06 15:59 44 11:43 145 133-158 1698 148 104-172 223 89-361 0/2
2.13 16:32 33 8:41 148 146-151 1285 171 168-174 256 252-260 0/2
2.19 17:03 31 8:13 146 145-146 1200 171 170-172 264 241-288 1/0
2.25 17:35 32 8:33 146 144-149 1248 172 170-174 300 283-319 1/0
2.31 18:07 32 8:33 152 149-154 1299 173 172-174 335 315-351 0/1
2.38 18:39 32 8:33 151 148-154 1291 169 164-174 297 285-314 0/1
2.44 19:14 35 9:20 150 148-151 1399 168 158-172 290 262-303 1/1
2.50 19:45 31 8:15 148 147-148 1222 172 170-174 289 280-296 0/1
2.56 20:15 30 8:00 149 148-149 1193 173 172-174 286 280-294 0/1
2.63 20:45 30 8:06 149 148-149 1207 174 172-176 300 289-312 0/1
2.69 21:16 30 8:07 149 149-149 1210 173 170-174 314 310-319 0/2
2.75 21:48 32 8:38 151 149-151 1303 170 166-172 298 288-310 0/1
2.81 22:21 33 8:51 149 148-150 1320 167 160-170 292 274-303 2/1
2.88 22:53 32 8:30 145 144-147 1232 170 166-172 302 274-346 3/0
2.94 23:25 32 8:29 150 148-153 1274 172 170-174 347 322-363 2/0
3.00 23:57 32 8:28 154 153-157 1305 172 170-174 326 316-334 3/0
3.06 24:32 35 9:19 157 157-157 1463 168 152-172 328 311-345 3/0
3.13 25:05 34 8:57 157 156-158 1404 170 166-172 339 330-348 4/0
3.19 25:40 34 9:10 158 158-159 1447 170 166-172 350 337-365 3/0
3.25 26:12 32 8:37 158 157-159 1362 171 170-172 323 307-334 2/0
3.31 26:43 32 8:24 158 157-158 1327 171 170-174 295 286-313 0/1
3.38 27:17 33 8:50 157 156-158 1386 169 164-172 279 273-285 1/0
3.44 27:47 31 8:13 154 152-156 1265 171 170-172 289 284-293 0/0
3.50 28:19 32 8:25 153 153-154 1288 169 166-172 290 283-294 0/1
3.56 28:50 31 8:13 152 151-153 1249 168 164-172 261 248-283 0/4
3.63 29:20 30 8:06 151 151-152 1222 171 170-174 283 277-288 0/2
3.69 29:50 30 7:57 150 150-151 1192 174 172-174 289 280-298 0/2
3.75 30:19 29 7:52 150 149-151 1179 173 172-174 297 290-303 0/1
3.81 30:46 26 7:03 155 151-159 1093 177 174-178 338 309-360 2/0
3.88 31:14 28 7:34 161 159-162 1217 177 176-178 381 357-390 3/0
3.94 31:45 31 8:09 163 162-163 1330 176 174-178 387 374-401 4/0
4.00 32:16 31 8:17 172 163-177 1426 173 172-174 382 364-400 3/0
4.06 32:49 33 8:49 175 175-177 1543 169 166-174 353 329-366 3/0
4.07 32:53 4 14:30 175 175-175 2538 170 170-170 313 295-326 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 177 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 2.8% 8:45
    16 3.2% 8:05
    12 2.6% 8:44

  • Cadence Distribution

    172 avge / 180 max Stride Length: 116cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.2 171 4.1 32:38 8:03
    Walk 0.8 116 0 15 18:05

  • Power Distribution

    319W (421 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:42 48.21% More
    800m 3:23 6:48 55.38% More
    1km 4:17 6:53 57.03% More
    Mile 6:58 6:58 59.70% More
    5k 24:45 7:58 57.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:26 7:26 56.00
    5km 24:43 7:57 57.28
    5M 40:55 8:11 56.28
    10km 51:31 8:17 55.79
    10M 1:25:19 8:32 55.64
    Half 1:53:35 8:40 54.85
    20M 2:57:53 8:54 55.50
    Mara 3:56:49 9:02 55.59
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