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Mon 27th Jan 2025 at 1:11pm by Uwe

Run > Intervals

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Time
28:31
Miles
2.52
Min/mi
11:19
Pacing
77.8%
WAVA
47.16
Stride(cm)
92
Cals
333
Cadence
154
Asc(m)
127
Hillscore
7
Surface
Road

Notes & Comments

1) 1mi - 11:25(11:25/mi) 126cal 5.25/7.64mph
2) 1mi - 11:01(11:01/mi) 137cal 5.44/9.75mph
3) 0.52mi - 6:05(11:40/mi) 70cal 5.14/9.73mph

Included 7 x 200m fast (with 200m recoveries) at rates of 8:14, 7:36, 7:20, 6:30, 6:34, 6:34 and 6:50. Knee a lot better.

11:25 11:01 6:05

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	39	39	10:30	159 156-164	0/26
0.13	1:20	40	10:42	156 156-158	1/11
0.19	1:58	38	10:15	153 150-156	5/1
0.25	2:43	45	11:55	153 152-154	2/2
0.31	3:28	45	11:57	154 152-160	7/1
0.38	4:15	47	12:40	153 150-154	3/1
0.44	5:02	47	12:32	154 154-156	5/1
0.50	5:47	45	11:58	155 152-156	6/0
0.56	6:33	46	12:22	155 154-158	1/5
0.63	7:23	50	13:22	144 110-156	2/2
0.69	8:00	36	9:43	146 106-168	8/0
0.75	8:30	31	8:09	168 168-168	7/4
0.81	9:25	55	14:34	149 142-168	5/4
0.88	10:10	45	11:53	150 150-152	10/0
0.94	10:54	45	11:59	158 112-170	2/3
1.00	11:25	30	8:08	169 166-172	6/0
1.06	12:20	55	14:38	144 84-172	1/2
1.13	13:20	1:00	15:59	144 106-152	2/9
1.19	13:51	31	8:16	171 170-172	2/1
1.25	14:18	27	7:10	172 172-174	1/7
1.31	15:15	58	15:23	145 104-174	7/1
1.38	16:00	45	11:55	150 150-152	8/2
1.44	17:01	1:00	16:08	169 148-178	2/5
1.50	17:25	24	6:31	175 174-176	1/4
1.56	18:12	47	12:27	143 102-174	0/9
1.63	18:54	42	11:17	150 148-152	3/4
1.69	19:34	40	10:40	168 114-178	3/2
1.75	19:59	25	6:47	175 174-176	2/0
1.81	20:47	47	12:39	148 120-176	2/0
1.88	21:33	46	12:24	148 144-150	7/3
1.94	22:03	30	7:52	173 172-174	0/14
2.00	22:26	23	6:15	175 174-176	0/4
2.06	23:25	59	15:42	140 102-174	2/1
2.13	24:08	43	11:24	152 150-154	0/7
2.19	24:41	33	8:55	150 118-174	0/5
2.25	25:06	24	6:26	174 174-176	2/0
2.31	26:07	1:02	16:32	127 102-174	3/3
2.38	26:48	41	10:53	154 152-158	0/7
2.44	27:34	46	12:14	156 152-158	0/7
2.50	28:18	44	11:36	156 152-160	4/1
2.52	28:32	14	11:14	160 154-166	5/0

Further Analysis

Pace Distribution
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Biggest Climbs

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Climb	Gradient	Min/mi
23	11.5%	8:21
20	13.1%	13:25
13	4.4%	10:30
10	8.4%	12:07

Cadence Distribution
154 avge / 178 max Stride Length: 92cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	91.2	158	2.4	26:01	10:46
Walk	8.8	112	0.1	2:31	24:05

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:37	38.63%	More
800m	4:58	9:59	44.51%	More
1km	5:48	9:21	49.65%	More
Mile	10:16	10:16	47.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:42	10:42	45.87
5km	35:36	11:28	47.02
5M	58:57	11:47	46.53
10km	1:14:14	11:57	46.27
10M	2:02:55	12:18	46.35
Half	2:43:39	12:30	45.78
20M	4:16:16	12:49	46.33
Mara	5:41:12	13:01	46.40

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