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Wed 26th Feb 2025 at 3:44pm by Sorequads

Run > Intervals
  • Time
    1:21:49
  • Miles
    11.81
  • Min/mi
    6:56
  • Pacing
    84.5%
  • WAVA
    65.87
  • Stride(cm)
    126
  • Cadence
    185
  • BPM
    160
  • %MHR
    97.1
  • B/mi
    1110
  • Asc(m)
    331
  • Surface
    Road

Notes & Comments

1600, 2400, 3200, 2400 (800)

Dubious whether recovered from Sunday, but legs felt ok so gave it a nudge.

6:17s for the fast. Slower than the prescribed 10k pace, but effort there and first couple about right.

1) 1m - 7:59(7:59/m) 126/133bpm [1004b/mi] 178/196rpm
2) 1m - 7:24(7:24/m) 132/153bpm [976b/mi] 183/212rpm
3) 1m - 6:56(6:56/m) 142/167bpm [982b/mi] 187/224rpm
4) 1m - 6:32(6:32/m) 167/182bpm [1089b/mi] 189/220rpm
5) 1m - 6:24(6:24/m) 157/182bpm [1005b/mi] 191/226rpm
6) 1m - 6:48(6:48/m) 182/191bpm [1235b/mi] 185/218rpm
7) 1m - 6:30(6:30/m) 176/186bpm [1147b/mi] 188/220rpm
8) 1m - 6:12(6:12/m) 188/191bpm [1163b/mi] 190/228rpm
9) 1m - 7:17(7:17/m) 175/192bpm [1272b/mi] 178/218rpm
10) 1m - 6:19(6:19/m) 187/193bpm [1181b/mi] 191/218rpm
11) 1m - 7:46(7:46/m) 157/192bpm [1219b/mi] 179/214rpm
12) 0.81m - 6:00(7:25/m) 133/141bpm [984b/mi] 180/196rpm
7:59 7:24 6:56 6:32 6:24 6:48 6:30 6:12 7:17 6:19 7:46 6:00

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.
0.13 1:09 1:09 9:13 176 160-196 3/7
0.25 2:10 1:01 8:05 175 160-190 2/4
0.38 3:11 1:01 8:07 177 168-192 3/3
0.50 4:09 59 7:49 179 154-194 2/2
0.63 5:07 58 7:44 180 154-194 2/2
0.75 6:01 54 7:13 180 168-192 4/2
0.88 6:59 58 7:41 180 172-192 3/6
1.00 7:59 1:00 7:58 180 170-192 3/2
1.13 8:57 58 7:44 179 162-194 3/4
1.25 9:54 58 7:40 180 168-192 3/2
1.38 10:49 55 7:16 181 172-194 0/1
1.50 11:45 56 7:32 179 154-194 2/1
1.63 12:37 52 6:54 190 174-208 2/2
1.75 13:34 57 7:38 182 154-196 3/2
1.88 14:25 51 6:46 188 154-212 2/1
2.00 15:22 57 7:39 182 174-196 3/3
2.13 16:20 58 7:45 175 162-194 1/2
2.25 17:09 49 6:32 196 174-218 3/3
2.38 18:05 55 7:23 180 154-196 3/3
2.50 19:02 57 7:39 181 172-194 2/2
2.63 19:57 55 7:20 179 166-192 3/3
2.75 20:48 51 6:51 186 164-224 1/1
2.88 21:34 46 6:05 204 190-216 1/1
3.00 22:19 45 5:57 199 182-218 2/2
3.13 23:05 46 6:08 196 182-206 3/3
3.25 23:52 48 6:22 200 182-220 2/2
3.38 24:38 45 6:02 193 166-208 2/3
3.50 25:22 45 5:58 198 182-214 2/4
3.63 26:07 45 5:58 189 158-210 9/4
3.75 26:56 49 6:33 188 166-214 2/6
3.88 27:58 1:02 8:12 175 164-188 4/1
4.00 28:51 53 7:04 179 164-192 1/4
4.13 29:51 1:00 7:58 179 162-194 2/4
4.25 30:45 54 7:12 172 158-200 2/1
4.38 31:30 45 6:01 203 192-226 11/4
4.50 32:16 46 6:11 196 182-212 0/6
4.63 33:02 46 6:09 198 182-212 3/5
4.75 33:43 41 5:25 195 172-216 5/3
4.88 34:29 46 6:08 192 166-206 4/7
5.00 35:14 45 5:59 195 170-216 11/3
5.13 36:00 47 6:13 194 180-214 6/9
5.25 36:47 47 6:17 195 186-214 4/8
5.38 37:35 47 6:18 199 186-216 1/3
5.50 38:18 43 5:46 193 170-212 4/1
5.63 39:03 45 6:00 190 176-218 1/5
5.75 39:48 45 5:59 185 156-214 8/5
5.88 40:59 1:11 9:31 162 142-180 2/4
6.00 42:02 1:03 8:25 175 162-188 3/2
6.13 43:03 1:01 8:08 174 160-186 3/3
6.25 43:56 52 6:58 178 166-202 5/5
6.38 44:40 44 5:54 201 182-220 2/6
6.50 45:25 45 6:00 193 176-206 5/0
6.63 46:12 47 6:19 196 176-220 6/4
6.75 47:00 47 6:20 197 190-212 4/5
6.87 47:46 47 6:14 190 174-206 3/5
7.00 48:32 45 6:02 181 166-196 2/2
7.12 49:18 47 6:12 187 170-206 3/4
7.25 50:06 48 6:25 192 172-220 7/5
7.37 50:54 47 6:19 190 174-200 2/6
7.50 51:41 47 6:17 190 176-202 4/3
7.62 52:29 48 6:22 193 182-212 2/3
7.75 53:13 44 5:52 188 166-212 2/4
7.87 53:59 46 6:08 187 160-214 10/2
8.00 54:44 46 6:06 194 174-228 4/6
8.12 55:31 46 6:09 186 168-204 2/5
8.25 56:19 48 6:25 184 164-202 4/6
8.37 57:32 1:13 9:43 150 114-200 3/1
8.50 58:27 56 7:26 174 160-188 0/5
8.62 59:27 1:00 7:59 175 160-192 5/4
8.75 1:00:24 57 7:37 176 166-190 2/2
8.87 1:01:14 49 6:34 188 168-208 4/0
9.00 1:02:01 48 6:23 199 186-218 3/6
9.12 1:02:50 48 6:27 198 182-216 5/6
9.25 1:03:34 44 5:56 188 160-202 1/3
9.37 1:04:22 48 6:22 193 182-204 8/1
9.50 1:05:09 47 6:16 198 180-214 2/8
9.62 1:05:57 48 6:22 184 162-204 5/3
9.75 1:06:45 48 6:28 189 180-198 5/5
9.87 1:07:35 49 6:35 193 168-218 5/6
10.00 1:08:20 45 6:03 189 174-206 2/4
10.13 1:09:06 46 6:06 187 162-214 11/6
10.25 1:09:50 45 5:59 182 152-204 6/11
10.38 1:11:13 1:22 10:59 168 134-208 4/0
10.50 1:12:12 59 7:53 177 158-194 2/3
10.63 1:13:10 58 7:44 179 172-194 0/5
10.75 1:14:08 58 7:48 180 170-196 3/2
10.88 1:15:10 1:02 8:17 180 168-196 2/2
11.00 1:16:07 56 7:31 182 170-202 2/1
11.13 1:17:04 57 7:39 182 174-196 2/3
11.25 1:17:57 53 7:00 182 162-196 2/2
11.38 1:18:53 57 7:34 181 172-194 0/1
11.50 1:19:48 55 7:17 182 168-196 2/2
11.63 1:20:43 55 7:23 179 150-194 3/2
11.75 1:21:40 57 7:38 180 166-196 2/0
11.81 1:22:07 27 7:25 166 142-182 4/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Cadence Distribution

    185 avge / 228 max Stride Length: 126cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:26 5:45 54.23% More
    800m 2:56 5:54 60.92% More
    1km 3:42 5:57 63.59% More
    Mile 6:00 6:00 67.51% More
    5k 19:43 6:21 69.14% More
    5 miles 32:23 6:29 68.38% More
    10k 40:36 6:32 68.01% More
    10 miles 1:07:35 6:45 66.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:58 5:58 67.90
    5km 19:52 6:24 68.59
    5M 32:54 6:35 67.32
    10km 41:25 6:40 66.67
    10M 1:08:35 6:52 65.96
    Half 1:31:19 6:58 65.30
    20M 2:23:00 7:09 65.07
    Mara 3:10:24 7:16 65.23
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