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Thu 6th Feb 2025 at 12:07pm by G-Dawg

Run > Intervals
  • cold
  • Time
    1:12:48
  • Miles
    10.10
  • Min/mi
    7:12
  • Pacing
    75.9%
  • WAVA
    72.57
  • Stride(cm)
    129
  • Cals
    1113
  • Cadence
    173
  • BPM
    149
  • %MHR
    91.1
  • B/mi
    1077
  • Asc(m)
    44
  • Surface
    Road

Notes & Comments

Decent intervals on tired legs.
5 x 2k at 6.4x off 1k easy recs
Pleased to hit all the numbers

1) 1mi - 7:35(7:35/mi) 139/150bpm [1055b/mi] 113cal 7.91/9.39mph
2) 0.12mi - 53(7:38/mi) 148/151bpm [1129b/mi] 13cal 7.86/9.96mph
3) 1mi - 6:37(6:37/mi) 152/158bpm [1005b/mi] 107cal 9.08/10.79mph
4) 0.24mi - 1:41(6:58/mi) 156/158bpm [1087b/mi] 28cal 8.61/9.1mph
5) 0.62mi - 4:57(7:59/mi) 143/157bpm [1141b/mi] 74cal 7.52/8.77mph
6) 1mi - 6:48(6:48/mi) 154/160bpm [1048b/mi] 111cal 8.81/9.64mph
7) 0.24mi - 1:41(6:54/mi) 157/159bpm [1084b/mi] 27cal 8.69/9.52mph
8) 0.62mi - 4:57(7:57/mi) 141/159bpm [1122b/mi] 67cal 7.54/8.6mph
9) 1mi - 6:51(6:51/mi) 154/160bpm [1054b/mi] 111cal 8.77/9.39mph
10) 0.24mi - 1:36(6:36/mi) 158/160bpm [1044b/mi] 26cal 9.08/8.89mph
11) 0.62mi - 5:06(8:13/mi) 144/158bpm [1184b/mi] 69cal 7.3/8.04mph
12) 1mi - 6:47(6:47/mi) 155/162bpm [1052b/mi] 110cal 8.84/10.31mph
13) 0.24mi - 1:37(6:39/mi) 160/163bpm [1063b/mi] 27cal 9.03/9.75mph
14) 0.62mi - 5:12(8:22/mi) 145/160bpm [1214b/mi] 66cal 7.17/8.18mph
15) 1mi - 6:41(6:41/mi) 155/163bpm [1036b/mi] 108cal 8.97/9.71mph
16) 0.24mi - 1:36(6:36/mi) 155/160bpm [1024b/mi] 25cal 9.09/9.23mph
17) 0.29mi - 2:11(7:37/mi) 150/156bpm [1142b/mi] 31cal 7.88/9.66mph
7:35 53 6:37 1:41 4:57 6:48 1:41 4:57 6:51 1:36 5:06 6:47 1:37 5:12 6:41 1:36 2:11

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.
1.00 8:09 8:09 +1 8:09 136 74-149 1108 162 0-180 17/15
1.11 9:01 52 7:38 146 138-150 1114 140 0-176 0/1
2.11 15:37 6:36 6:37 152 143-158 1005 177 170-180 14/9
2.35 17:18 1:41 6:58 156 154-158 1087 176 176-180 2/6
2.97 22:15 4:57 7:59 143 135-158 1141 167 106-176 7/8
3.97 29:17 7:02 +1 7:02 154 140-160 1084 173 0-182 11/12
4.21 30:57 1:40 6:55 157 156-159 1085 177 174-180 4/4
4.83 36:44 5:47 +2 9:19 141 124-159 1314 159 0-178 6/6
5.83 43:34 6:51 6:51 154 143-160 1054 177 174-180 14/10
6.08 45:10 1:36 6:36 158 157-160 1043 178 176-180 3/2
6.70 50:16 5:06 8:13 144 132-157 1184 160 0-178 9/5
7.70 57:03 6:46 6:47 155 144-161 1051 177 170-184 15/16
7.94 58:39 1:36 6:39 160 155-163 1063 179 176-182 2/3
8.55 1:03:50 5:11 8:23 146 135-159 1224 164 106-178 10/9
9.55 1:10:30 6:40 6:41 155 146-163 1036 178 174-186 9/13
9.79 1:12:05 1:36 6:37 155 149-159 1025 178 176-182 2/4
10.08 1:14:16 2:11 +1 7:38 150 146-156 1145 160 0-180 1/5
10.08 1:14:16 0 +1 0 148 148-148 NAN 176 176-176 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 163 max Delete HR Trace

  • Cadence Distribution

    173 avge / 186 max Stride Length: 129cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.4 175 9.9 1:10:10 7:14
    Walk 3.4 107 0.2 2:37 14:33
    Pause 2.2 - - 1:39 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:36 62.11% More
    800m 3:06 6:14 66.36% More
    1km 3:54 6:16 68.63% More
    Mile 6:28 6:28 70.20% More
    5k 21:52 7:02 70.77% More
    5 miles 35:37 7:07 70.92% More
    10k 45:25 7:18 69.53% More
    10 miles 1:13:37 7:22 71.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:08 6:08 74.05
    5km 20:37 6:38 75.04
    5M 34:19 6:52 73.60
    10km 43:17 6:58 72.95
    10M 1:12:02 7:12 72.55
    Half 1:36:10 7:20 71.40
    20M 2:31:13 7:34 71.96
    Mara 3:21:53 7:42 71.87
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