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Thu 16th Jan 2025 at 2:26pm by RobThePlodder

Run > Intervals
  • Time
    41:18
  • Miles
    4.33
  • Min/mi
    9:32
  • Pacing
    66.7%
  • WAVA
    53.72
  • Stride(cm)
    112
  • Cals
    513
  • Watts
    302
  • Cadence
    150
  • BPM
    145
  • %MHR
    84.5
  • B/mi
    1378
  • Asc(m)
    55
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

1) 0.8km - 4:49(6:01/km) 134/150bpm [806b/km] 58cal 312/428W
2) 0.13km - 1:30(11:07/km) 124/142bpm [1379b/km] 12cal 94/230W
3) 0.2km - 50(4:08/km) 129/144bpm [534b/km] 10cal 408/482W
4) 0.08km - 1:00(12:49/km) 143/149bpm [1832b/km] 12cal 131/484W
5) 0.4km - 1:42(4:16/km) 143/152bpm [609b/km] 22cal 385/494W
6) 0.13km - 1:30(11:18/km) 134/158bpm [1514b/km] 15cal 107/372W
7) 0.8km - 3:38(4:32/km) 134/143bpm [608b/km] 47cal 390/456W
8) 0.13km - 1:30(11:32/km) 130/142bpm [1499b/km] 13cal 130/373W
9) 1km - 4:41(4:41/km) 157/166bpm [734b/km] 67cal 378/467W
10) 0.16km - 2:00(12:53/km) 140/166bpm [1805b/km] 19cal 86/375W
11) 0.8km - 3:45(4:42/km) 155/167bpm [727b/km] 54cal 375/478W
12) 0.12km - 1:30(12:17/km) 151/167bpm [1854b/km] 18cal 128/405W
13) 0.4km - 1:43(4:17/km) 155/165bpm [664b/km] 23cal 427/507W
14) 0.13km - 1:30(11:55/km) 145/165bpm [1727b/km] 17cal 122/423W
15) 0.2km - 47(3:57/km) 129/139bpm [510b/km] 12cal 510/568W
16) 0.09km - 1:00(11:33/km) 141/147bpm [1628b/km] 10cal 155/516W
17) 1km - 5:47(5:47/km) 154/164bpm [892b/km] 76cal 337/430W
18) 0.4km - 2:06(5:16/km) 153/156bpm [807b/km] 28cal 318/364W
4:49 1:30 50 1:00 1:42 1:30 3:38 1:30 4:41 2:00 3:45 1:30 1:43 1:30 47 1:00 5:47 2:06

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.
0.50 4:48 4:48 9:40 134 86-150 1295 154 0-164 312 0-428 16/10
0.58 6:17 1:29 18:00 124 116-142 2232 99 0-160 95 0-230 0/6
0.70 7:07 50 6:41 129 117-144 862 159 0-180 402 0-482 3/1
0.75 8:06 59 20:23 143 125-149 2915 92 0-170 136 0-484 2/0
1.00 9:49 1:43 6:55 142 124-152 982 172 0-186 383 53-494 2/4
1.08 11:18 1:29 18:29 134 111-158 2477 109 98-184 110 76-372 0/4
1.58 14:56 3:38 7:18 134 110-143 979 172 102-180 388 95-456 6/9
1.66 16:25 1:29 18:23 130 122-142 2391 96 0-170 132 0-373 3/1
2.28 21:06 4:41 7:33 157 121-166 1185 169 0-176 377 0-467 4/4
2.38 23:05 1:59 20:45 141 118-166 2927 91 0-170 88 0-375 1/1
2.87 26:51 3:46 7:34 155 119-167 1173 167 0-178 374 0-478 5/7
2.95 28:20 1:29 19:37 151 133-167 2963 103 92-206 131 87-410 3/1
3.20 30:04 1:44 6:57 154 132-165 1069 177 158-206 424 88-507 2/4
3.27 31:33 1:29 19:06 145 130-165 2770 103 96-174 125 92-423 2/1
3.40 32:20 48 6:26 129 121-139 830 180 100-188 502 123-568 6/0
3.45 33:19 59 18:18 141 138-147 2581 100 0-184 161 0-517 2/0
4.07 39:08 5:48 9:21 154 144-164 1439 161 0-164 336 61-430 16/10
4.32 41:14 2:06 +1 8:30 153 150-156 1300 161 158-166 318 278-364 1/13

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
    16 2.8% 9:50
    14 4.0% 10:01
    10 1.9% 11:55

  • Cadence Distribution

    150 avge / 206 max Stride Length: 112cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 74.1 168 3.8 30:37 8:07
    Walk 25.8 98 0.6 10:40 19:12
    Still 0.0 - - 1 -

  • Power Distribution

    302W (568 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:54 51.10% More
    800m 3:38 7:18 57.54% More
    1km 4:42 7:33 57.94% More
    Mile 8:17 8:17 55.73% More
    5k 28:48 9:16 54.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:44 8:44 52.88
    5km 29:03 9:21 54.17
    5M 48:06 9:37 53.44
    10km 1:00:34 9:45 53.09
    10M 1:40:18 10:02 53.08
    Half 2:13:32 10:12 52.40
    20M 3:29:06 10:27 53.03
    Mara 4:38:24 10:38 53.11
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