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Wed 22nd Jan 2025 at 11:17am by WayOfTheDodo

Run > Intervals
  • v cold
  • Time
    1:04:43
  • Miles
    6.46
  • Min/mi
    10:01
  • Pacing
    71.3%
  • WAVA
    53.72
  • Stride(cm)
    93
  • Cals
    696
  • Watts
    195
  • Cadence
    172
  • BPM
    134
  • %MHR
    79
  • B/mi
    1345
  • Asc(m)
    90
  • Surface
    Road

Notes & Comments

6x3min off 2
1) 1mi - 10:01(10:01/mi) 116/126bpm [1162b/mi] 89cal 90/94rpm 188/223W 5.99/6.69mph
2) 0.07mi - 2:00(26:52/mi) 103/118bpm [2767b/mi] 18cal 61/92rpm 100/147W 2.23/6.55mph
3) 0.39mi - 3:00(7:46/mi) 137/146bpm [1063b/mi] 26cal 95/97rpm 241/264W 7.73/8.48mph
4) 0.14mi - 2:00(14:03/mi) 118/145bpm [1659b/mi] 27cal 67/95rpm 139/231W 4.27/7.36mph
5) 0.39mi - 3:00(7:39/mi) 150/158bpm [1147b/mi] 43cal 97/99rpm 253/278W 7.84/9.33mph
6) 0.13mi - 2:00(15:13/mi) 128/157bpm [1948b/mi] 22cal 60/95rpm 142/240W 3.94/7.18mph
7) 0.41mi - 3:00(7:15/mi) 149/157bpm [1081b/mi] 35cal 98/102rpm 255/287W 8.27/9.89mph
8) 0.14mi - 2:00(14:00/mi) 127/156bpm [1778b/mi] 28cal 66/97rpm 141/266W 4.29/7.67mph
9) 0.38mi - 3:00(7:48/mi) 156/163bpm [1217b/mi] 48cal 98/103rpm 254/303W 7.69/9.26mph
10) 0.11mi - 2:00(18:53/mi) 127/159bpm [2397b/mi] 18cal 60/95rpm 116/224W 3.18/7.63mph
11) 0.4mi - 3:00(7:25/mi) 148/160bpm [1098b/mi] 7cal 98/100rpm 250/337W 8.09/11.16mph
12) 0.14mi - 2:00(14:01/mi) 132/159bpm [1851b/mi] 61cal 64/96rpm 138/264W 4.28/7.74mph
13) 0.39mi - 3:00(7:46/mi) 157/166bpm [1220b/mi] 41cal 97/99rpm 249/300W 7.72/8.72mph
14) 0.13mi - 2:00(14:49/mi) 129/163bpm [1912b/mi] 41cal 65/98rpm 129/236W 4.05/8.21mph
15) 1mi - 9:52(9:52/mi) 144/150bpm [1420b/mi] 130cal 90/92rpm 197/235W 6.08/6.85mph
16) 0.46mi - 5:12(11:22/mi) 140/146bpm [1592b/mi] 62cal 88/93rpm 180/216W 5.28/6.82mph
10:01 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 9:52 5:12

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.
1.00 10:02 10:02 10:02 115 -126 1153 178 0-188 186 -228 113/32
1.07 10:46 45 10:14 118 108-125 1208 180 178-182 201 189-217 2/0
1.46 14:38 3:51 9:59 122 114-131 1219 179 174-184 191 152-234 12/14
1.60 17:17 2:40 18:50 107 85-124 2016 131 0-192 109 0-262 7/9
1.99 20:35 3:18 8:27 139 117-146 1175 182 110-194 224 108-265 6/11
2.12 22:12 1:37 12:25 112 102-129 1391 139 106-196 149 103-268 5/8
2.53 25:47 3:35 8:40 150 122-158 1299 181 88-198 229 112-283 15/8
2.68 27:24 1:38 11:28 119 106-138 1364 135 96-200 166 114-290 5/5
3.06 30:28 3:04 7:59 153 138-157 1222 188 122-204 240 102-285 7/12
3.16 31:58 1:30 14:16 120 113-138 1712 128 82-188 135 113-198 6/4
3.57 35:13 3:15 8:04 156 126-163 1259 193 96-206 246 86-307 13/9
3.71 37:20 2:06 15:01 122 104-149 1832 126 90-198 134 17-344 7/7
4.09 40:27 3:07 8:05 153 132-160 1238 187 126-200 235 100-270 4/10
4.23 42:11 1:44 12:56 126 119-143 1629 130 88-198 148 96-307 8/3
5.23 51:54 9:43 9:43 142 106-166 1381 173 82-198 199 94-297 33/32
5.68 56:20 4:26 9:44 145 140-150 1411 180 178-182 198 175-221 14/10
6.44 1:04:35 8:15 10:53 141 126-147 1534 175 0-186 182 0-219 28/21

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 166 max Delete HR Trace

  • Cadence Distribution

    172 avge / 206 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.8 184 5.7 51:39 9:03
    Walk 19.7 119 0.7 12:45 17:05
    Still 0.5 - - 18 -

  • Power Distribution

    195W (344 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:54 52.30% More
    800m 4:09 8:20 51.95% More
    1km 5:27 8:46 51.52% More
    Mile 8:50 8:50 54.13% More
    5k 29:02 9:21 56.12% More
    5 miles 49:22 9:52 54.01% More
    10k 1:01:42 9:56 54.09% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:30 8:30 56.23
    5km 29:11 9:24 55.84
    5M 48:58 9:48 54.45
    10km 1:02:02 9:59 53.80
    10M 1:44:07 10:25 53.12
    Half 2:19:41 10:40 52.06
    20M 3:41:22 11:04 52.06
    Mara 4:56:59 11:20 51.74
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