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Wed 15th Jan 2025 at 7:44am by AngeM

Run > Intervals
  • Time
    41:58
  • Miles
    4.06
  • Min/mi
    10:20
  • Pacing
    52.6%
  • WAVA
    54.03
  • Stride(cm)
    82
  • Cals
    389
  • Cadence
    190
  • BPM
    144
  • %MHR
    84.2
  • B/mi
    1488
  • Asc(m)
    147
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

AWP Down the Doubles
Cycled to the park to save my ankle a bit - 1 mile wu round the park to loosen it up - 4 min/2 min x2, 3 min/90 sec x2, 2 min/1 min x2, 1 min/1 min x2, 30 sec/30sec x2. Kept pace at no faster than 8 min miling for most of the efforts to not stress the sprain....it was sort of ok.

Distance
4.05 mi
Pace
10:21 /mi
Time

1) 0.95mi - 9:00(9:27/mi) 139/149bpm [1314b/mi] 87cal
2) 0.47mi - 4:00(8:32/mi) 146/158bpm [1246b/mi] 38cal
3) 0.09mi - 2:00(21:21/mi) 125/159bpm [2670b/mi] 12cal
4) 0.47mi - 4:00(8:28/mi) 148/161bpm [1253b/mi] 41cal
5) 0.05mi - 2:00(36:34/mi) 126/161bpm [4607b/mi] 10cal
6) 0.37mi - 3:00(8:02/mi) 150/166bpm [1204b/mi] 29cal
7) 0.07mi - 1:30(23:02/mi) 143/166bpm [3293b/mi] 13cal
8) 0.37mi - 3:00(8:12/mi) 154/165bpm [1262b/mi] 30cal
9) 0.07mi - 1:30(21:03/mi) 143/164bpm [3010b/mi] 11cal
10) 0.25mi - 2:00(8:01/mi) 152/163bpm [1219b/mi] 21cal
11) 0.04mi - 1:00(23:21/mi) 148/163bpm [3455b/mi] 9cal
12) 0.25mi - 2:00(8:00/mi) 157/168bpm [1257b/mi] 21cal
13) 0.05mi - 1:00(21:01/mi) 155/168bpm [3257b/mi] 10cal
14) 0.13mi - 1:00(7:45/mi) 152/163bpm [1177b/mi] 10cal
15) 0.05mi - 1:00(20:32/mi) 149/163bpm [3059b/mi] 9cal
16) 0.13mi - 1:00(7:33/mi) 147/161bpm [1109b/mi] 10cal
17) 0.04mi - 1:00(24:12/mi) 150/161bpm [3630b/mi] 9cal
18) 0.07mi - 30(7:06/mi) 143/155bpm [1016b/mi] 4cal
19) 0.02mi - 30(28:18/mi) 152/157bpm [4302b/mi] 5cal
20) 0.07mi - 30(7:08/mi) 152/161bpm [1085b/mi] 5cal
21) 0.04mi - 28(12:09/mi) 146/164bpm [1774b/mi] 5cal
9:00 4:00 2:00 4:00 2:00 3:00 1:30 3:00 1:30 2:00 1:00 2:00 1:00 1:00 1:00 1:00 1:00 30 30 30 28

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.
0.95 10:39 10:39 +2 11:10 137 100-149 1531 190 0-204 59/35
1.42 14:35 3:57 8:25 145 107-158 1222 204 0-218 20/23
1.51 16:36 2:00 21:30 125 102-159 2688 104 0-210 15/14
1.98 20:31 3:55 8:29 148 104-161 1256 206 94-212 16/15
2.03 22:28 1:57 37:43 128 101-161 4828 60 0-114 6/9
2.40 25:25 2:56 7:56 148 104-166 1175 207 0-218 14/20
2.46 26:54 1:30 23:09 143 124-166 3311 73 0-192 10/6
2.82 29:51 2:57 8:10 153 124-164 1248 204 0-218 11/15
2.90 31:21 1:30 21:04 141 117-164 2971 67 0-204 5/2
3.14 33:21 2:00 8:02 150 117-163 1206 186 0-214 2/5
3.19 34:20 59 23:22 147 128-163 3436 82 0-208 3/4
3.44 36:21 2:00 8:02 154 128-168 1238 212 194-220 8/6
3.48 37:18 57 20:50 151 135-168 3145 79 0-210 6/3
3.61 38:18 1:00 7:48 151 135-163 1179 214 204-220 3/8
3.66 39:17 59 20:22 145 129-163 2953 105 0-212 4/3
3.79 40:17 1:00 7:36 148 129-161 1125 213 194-222 2/3
3.83 41:14 57 24:04 146 131-161 3514 114 0-210 3/4
3.90 41:44 30 7:10 144 131-156 1031 218 196-226 2/1
3.92 42:14 30 28:32 152 148-157 4338 59 0-220 1/1
3.99 42:42 28 6:56 154 147-162 1068 199 0-226 2/0
4.02 44:01 1:19 +2 36:24 147 136-164 5350 159 0-220 3/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    144 avge / 168 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 6.2% 9:32
    10 9.5% 8:32

  • Cadence Distribution

    190 avge / 226 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 78.7 206 3.8 34:42 9:27
    Walk 16.8 110 0.2 7:41 31:15
    Still 1.6 - - 44 -
    Pause 2.9 - - 1:19 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:42 52.63% More
    800m 4:30 9:04 49.46% More
    1km 5:47 9:18 50.21% More
    Mile 9:39 9:39 51.11% More
    5k 33:01 10:38 52.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:30 9:30 51.93
    5km 31:36 10:10 54.54
    5M 52:20 10:28 53.81
    10km 1:05:53 10:36 53.54
    10M 1:49:07 10:55 53.33
    Half 2:25:16 11:05 52.36
    20M 3:47:29 11:22 52.69
    Mara 5:02:53 11:34 52.47
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