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Mon 20th Jan 2025 at 9:12am by Middler

Run > Intervals
  • v cold
  • Time
    41:31
  • Miles
    4.21
  • Min/mi
    9:52
  • Pacing
    65.9%
  • WAVA
    62.48
  • Stride(cm)
    90
  • Cals
    428
  • Cadence
    182
  • BPM
    143
  • %MHR
    83.7
  • B/mi
    1412
  • Asc(m)
    100
  • Surface
    Road

Notes & Comments

NRC Speed-durance session. 2’@5k x 3, 10’@10k,2’@5k x3
5:09,5:04,5:04 5:51 5:17,4:52,5:13(got interrupted by a car)
10:43 9:51 9:18 9:35

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 55 55 +8 14:40 113 74-144 1657 168 120-174 4/0
0.13 1:40 45 12:04 124 113-147 1497 170 168-172 1/0
0.19 2:24 44 11:39 117 115-120 1362 171 170-172 0/3
0.25 3:06 42 11:10 118 117-120 1319 175 172-176 1/0
0.31 3:49 43 11:23 121 118-123 1377 175 172-176 1/1
0.38 4:30 42 11:08 123 122-124 1370 176 176-176 1/0
0.44 5:12 41 11:03 123 121-125 1358 176 174-178 0/1
0.50 5:52 40 10:46 126 124-126 1357 178 178-178 3/0
0.56 6:35 43 11:22 126 124-128 1432 178 176-178 1/3
0.63 7:16 41 11:00 127 125-129 1398 160 146-176 3/2
0.69 8:05 49 13:07 134 132-136 1757 171 164-174 1/1
0.75 8:38 32 8:40 139 135-143 1205 192 190-198 3/3
0.81 9:08 30 7:59 146 144-149 1165 197 194-198 4/2
0.88 9:36 29 7:40 152 150-155 1165 195 184-200 1/1
0.94 10:09 33 8:44 154 153-155 1346 200 198-202 0/4
1.00 10:55 46 +5 12:18 147 140-154 1809 176 174-178 3/0
1.06 11:28 33 8:50 141 139-145 1246 185 172-196 4/1
1.13 11:59 31 8:10 148 147-150 1208 197 194-200 2/2
1.19 12:30 31 8:12 153 150-154 1254 199 196-200 3/2
1.25 13:01 31 8:16 156 155-157 1290 201 196-206 1/3
1.31 13:53 52 13:58 148 136-157 2067 148 94-204 1/2
1.38 14:27 34 9:08 141 136-145 1288 190 174-202 0/9
1.44 14:58 31 8:18 151 146-154 1254 203 200-204 7/0
1.50 15:29 30 8:07 156 155-158 1267 203 200-206 2/1
1.56 16:00 31 8:23 158 157-159 1325 197 194-202 0/6
1.63 17:03 1:03 16:45 144 128-160 2412 128 84-204 3/0
1.69 17:44 41 10:56 136 133-139 1486 185 182-188 4/5
1.75 18:19 35 9:15 144 141-145 1331 187 186-190 6/0
1.81 18:54 35 9:26 147 145-149 1388 187 186-188 1/4
1.88 19:31 36 9:41 149 148-149 1443 186 184-186 5/0
1.94 20:09 38 10:15 150 149-152 1536 187 186-190 1/5
2.00 20:46 37 9:56 151 150-151 1501 186 184-190 4/0
2.06 21:22 35 9:26 152 151-153 1434 186 184-190 3/2
2.13 21:59 38 10:06 152 149-154 1535 184 182-186 1/1
2.19 22:34 35 9:17 149 148-149 1383 187 182-190 4/0
2.25 23:10 36 9:34 148 146-152 1417 189 188-192 4/1
2.31 23:43 33 8:51 149 148-150 1319 191 190-194 1/5
2.38 24:16 33 8:41 153 151-154 1328 193 192-194 1/5
2.44 24:50 34 9:04 154 154-155 1396 194 194-194 1/0
2.50 25:26 36 9:35 154 153-155 1476 188 186-190 2/2
2.56 26:00 35 9:12 155 154-156 1427 188 188-190 1/2
2.63 26:35 35 9:20 155 155-156 1447 192 190-194 3/2
2.69 27:11 35 9:28 155 154-157 1467 192 186-194 0/2
2.75 28:40 1:29 +49 23:46 136 130-156 3231 173 168-176 2/3
2.81 29:21 41 10:58 140 138-145 1535 187 174-204 3/1
2.88 29:51 30 8:06 152 148-157 1231 204 190-208 7/3
2.94 30:22 31 8:10 160 158-161 1307 201 200-204 3/2
3.00 30:53 31 8:20 162 161-163 1350 204 202-206 5/1
3.06 32:07 1:13 +32 19:33 151 138-165 2951 179 168-202 2/1
3.13 32:37 31 8:14 149 142-155 1226 194 188-204 1/9
3.19 33:07 29 7:52 161 156-164 1267 200 190-204 4/0
3.25 33:37 30 8:01 165 165-166 1322 194 190-204 3/0
3.31 34:06 29 7:48 168 166-169 1311 204 204-204 1/5
3.38 35:21 1:15 +40 19:53 153 145-168 3042 189 176-202 7/1
3.44 35:55 34 9:10 159 156-162 1456 202 188-206 2/7
3.50 36:30 35 9:14 165 164-166 1523 201 188-208 2/0
3.56 37:00 30 8:04 164 163-166 1324 202 200-204 2/1
3.63 38:47 1:46 +1:10 28:24 138 126-167 3918 181 170-206 1/5
3.69 39:32 46 12:13 135 133-138 1648 178 176-180 3/2
3.75 40:11 39 10:26 141 140-143 1471 176 176-178 3/1
3.81 40:51 39 10:27 142 141-143 1484 179 178-180 1/3
3.88 41:31 41 10:51 141 140-142 1529 179 178-180 1/3
3.94 42:11 40 10:37 143 142-143 1518 181 180-182 2/4
4.00 42:50 39 10:23 142 142-143 1474 178 174-182 4/2
4.06 43:28 38 10:01 144 144-145 1443 180 174-184 1/2
4.13 44:06 38 10:07 145 144-146 1467 183 182-184 3/1
4.19 44:44 38 10:09 146 146-147 1481 183 182-184 1/1
4.21 44:55 11 10:07 145 144-146 1467 184 184-184 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 169 max Delete HR Trace

  • Cadence Distribution

    182 avge / 208 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.1 185 4.2 43:38 10:29
    Walk 2.5 102 0 1:06 29:20
    Still 0.2 - - 6 -
    Pause 0.2 - - 5 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:50 55.51% More
    800m 4:21 8:46 57.99% More
    1km 5:37 9:02 58.18% More
    Mile 9:23 9:23 57.80% More
    5k 31:29 10:08 60.20% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:32 8:32 63.58
    5km 29:43 9:34 63.79
    5M 50:10 10:02 61.91
    10km 1:03:44 10:15 61.12
    10M 1:47:37 10:46 59.89
    Half 2:24:53 11:04 58.25
    20M 3:50:52 11:33 57.85
    Mara 5:10:47 11:52 57.13
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