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Wed 12th Feb 2025 at 7:07pm by Hedgie18

Run > Intervals
  • Time
    47:17
  • Miles
    5.01
  • Min/mi
    9:26
  • Pacing
    58.2%
  • WAVA
    45.39
  • Stride(cm)
    109
  • Cals
    657
  • Cadence
    156
  • BPM
    159
  • %MHR
    79.7
  • B/mi
    1505
  • Asc(m)
    77
  • Surface
    Road

Notes & Comments

1) 1km - 5:50(5:50/km) 149/164bpm [870b/km] 78cal 10.28/0kmph
2) 1km - 6:05(6:05/km) 157/163bpm [956b/km] 85cal 9.85/0kmph
3) 1km - 5:32(5:32/km) 162/177bpm [897b/km] 79cal 10.84/0kmph
4) 1km - 5:36(5:36/km) 160/175bpm [897b/km] 78cal 10.71/0kmph
5) 1km - 5:53(5:53/km) 162/175bpm [952b/km] 82cal 10.21/0kmph
6) 1km - 5:51(5:51/km) 163/181bpm [953b/km] 82cal 10.26/0kmph
7) 1km - 6:07(6:07/km) 161/165bpm [986b/km] 85cal 9.8/0kmph
8) 1km - 6:02(6:02/km) 163/171bpm [983b/km] 84cal 9.95/0kmph
9) 0.06km - 20(6:02/km) 163/166bpm [983b/km] 4cal 9.95/0kmph

8 x 400m with 100m walking rest. Averaged 1.46 last time out with this session.

1.42 (1.03 rest) 1.39 (1.08) 1.36 (1.12) 1.35 (1.14)
1.34 (1.20), 1.37 (1.21), 1.34 (1.12), 1.35 (1.31)

Averaged 1.36.5 this time out.
Average rest: 1.15
5:50 6:05 5:32 5:36 5:53 5:51 6:07 6:02 20

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 33 33 8:47 119 97-150 1045 159 156-162 0/1
0.13 1:08 35 9:15 145 138-151 1342 160 160-162 0/1
0.19 1:43 35 9:20 149 145-152 1391 158 156-160 0/2
0.25 2:19 36 9:35 147 146-149 1408 157 154-160 2/2
0.31 2:55 37 9:45 150 147-151 1463 159 156-160 0/0
0.38 3:29 34 9:07 153 147-159 1396 158 154-160 1/1
0.44 4:06 36 9:39 158 157-160 1524 158 156-158 1/2
0.50 4:40 35 9:13 160 157-164 1474 157 156-160 2/1
0.56 5:14 34 9:07 157 149-159 1431 157 156-158 0/4
0.63 5:52 38 10:05 153 149-156 1543 158 156-158 4/0
0.69 6:29 37 9:46 158 156-159 1543 157 154-160 1/0
0.75 7:04 36 9:30 155 152-160 1473 158 156-160 1/0
0.81 7:41 36 9:40 157 155-160 1516 158 154-160 0/1
0.88 8:15 35 9:19 158 157-159 1471 157 154-160 0/0
0.94 8:52 36 9:42 153 150-156 1484 158 156-162 0/2
1.00 9:29 37 9:52 155 152-157 1528 158 156-160 1/1
1.06 10:04 35 9:23 156 154-157 1463 158 154-160 2/1
1.13 10:38 35 9:12 159 155-163 1463 158 156-160 2/2
1.19 11:12 34 8:56 159 157-162 1421 158 156-160 1/1
1.25 11:57 45 12:06 156 145-161 1887 150 108-168 0/0
1.31 12:23 25 6:47 155 145-165 1052 167 164-170 2/1
1.38 12:48 25 6:45 168 166-172 1134 166 166-166 1/1
1.44 13:14 26 6:53 171 170-175 1176 164 162-166 0/1
1.50 13:45 31 8:17 174 168-177 1442 163 152-166 0/1
1.56 14:42 57 15:12 157 132-172 2386 109 100-152 1/0
1.63 15:06 24 6:23 154 139-164 983 169 166-172 0/0
1.69 15:32 26 6:58 168 163-175 1170 166 164-168 1/0
1.75 15:56 24 6:32 172 167-176 1123 166 164-168 1/1
1.81 16:26 29 7:49 162 159-167 1267 166 156-168 1/1
1.88 17:29 1:04 16:56 153 140-164 2591 111 100-172 0/0
1.94 17:54 25 6:43 149 139-168 1001 169 166-172 2/1
2.00 18:19 24 6:29 165 154-175 1069 167 166-168 1/1
2.06 18:43 24 6:22 170 167-172 1083 167 166-168 0/1
2.13 19:19 36 9:37 164 163-166 1576 152 118-166 0/1
2.19 20:18 1:00 15:56 155 141-164 2470 124 108-176 1/0
2.25 20:44 25 6:40 152 141-164 1014 170 168-172 0/0
2.31 21:08 25 6:36 164 160-168 1082 168 166-170 2/1
2.38 21:32 23 6:14 167 164-170 1040 167 166-170 0/2
2.44 22:01 29 7:50 166 164-168 1301 164 140-172 0/1
2.50 23:09 1:08 18:04 155 143-163 2800 130 120-172 0/0
2.56 23:32 24 6:16 155 143-168 972 170 168-172 1/1
2.63 23:56 24 6:20 170 164-174 1075 168 168-168 0/1
2.69 24:20 24 6:18 167 163-172 1053 167 166-168 0/1
2.75 24:59 39 10:24 169 167-172 1757 163 120-168 0/0
2.81 26:03 1:04 17:05 154 137-170 2630 103 30-172 0/0
2.88 26:27 25 6:34 160 146-168 1051 170 168-172 1/0
2.94 26:52 25 6:43 166 165-168 1114 167 166-168 0/0
3.00 27:17 25 6:38 171 168-175 1134 167 166-168 1/1
3.06 27:56 38 10:13 167 164-170 1707 162 100-168 0/1
3.13 29:01 1:06 17:32 156 142-169 2734 125 100-172 2/1
3.19 29:26 24 6:26 155 141-168 997 171 168-172 1/1
3.25 29:49 24 6:18 169 165-176 1065 167 166-168 0/1
3.31 30:12 23 6:10 166 164-173 1024 168 168-168 0/0
3.38 30:48 36 9:28 167 165-169 1581 166 166-168 0/1
3.44 31:49 1:01 16:14 161 152-171 2614 141 120-172 2/0
3.50 32:12 24 6:20 159 144-170 1006 170 168-174 0/0
3.56 32:37 24 6:31 174 166-181 1134 168 166-168 1/0
3.63 33:00 23 6:12 170 164-181 1053 168 166-168 1/1
3.69 34:01 1:01 16:13 166 161-168 2692 146 90-170 1/1
3.75 34:58 57 15:12 150 139-164 2280 131 100-164 1/1
3.81 35:33 35 9:26 156 151-163 1472 159 156-160 2/1
3.88 36:10 36 9:42 161 159-163 1563 157 156-158 0/1
3.94 36:47 37 9:51 161 158-164 1585 158 156-160 0/0
4.00 37:25 38 10:08 163 161-165 1653 158 156-160 0/2
4.06 38:02 37 9:54 161 158-164 1593 158 154-160 0/1
4.13 38:38 37 9:47 161 158-162 1576 157 156-162 2/0
4.19 39:16 37 9:55 163 161-164 1616 157 156-158 1/0
4.25 39:54 39 10:21 163 159-164 1686 158 154-160 1/0
4.31 40:31 37 9:52 161 159-162 1589 157 156-160 1/1
4.38 41:10 39 10:17 162 161-164 1667 158 156-160 0/1
4.44 41:46 36 9:30 163 161-164 1549 158 156-160 1/1
4.50 42:19 33 8:52 163 160-165 1445 157 156-160 0/1
4.56 43:01 42 11:09 164 162-169 1829 158 156-160 3/0
4.62 43:38 37 9:56 167 164-171 1659 158 156-160 1/0
4.69 44:13 35 9:28 164 162-165 1552 158 154-160 0/1
4.75 44:53 39 10:31 159 155-164 1672 158 156-160 2/1
4.81 45:24 31 8:20 161 159-164 1343 158 156-160 2/0
4.87 46:00 36 9:33 159 156-163 1519 157 156-158 2/0
4.94 46:37 37 9:46 166 159-170 1622 159 156-160 1/4
5.00 47:13 37 9:48 164 162-168 1607 158 156-160 1/0
5.00 47:15 2 9:45 162 162-162 1580 156 156-156 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 181 max Delete HR Trace

  • Cadence Distribution

    156 avge / 176 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.2 161 4.7 42:08 8:53
    Walk 10.5 110 0.3 4:56 19:09
    Still 0.4 - - 11 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:32 6:12 48.54% More
    800m 3:56 7:54 43.44% More
    1km 5:08 8:16 43.83% More
    Mile 8:29 8:29 46.19% More
    5k 28:03 9:02 46.83% More
    5 miles 47:13 9:27 45.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:34 8:34 45.76
    5km 28:30 9:10 46.10
    5M 47:11 9:26 45.41
    10km 59:24 9:34 45.03
    10M 1:38:22 9:50 44.50
    Half 2:10:58 10:00 44.02
    20M 3:25:06 10:15 43.96
    Mara 4:33:04 10:25 44.13
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