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Wed 5th Mar 2025 at 8:54am by hillstrider

Run > Intervals
  • cold
  • Time
    30:10
  • Miles
    3.20
  • Min/mi
    9:26
  • Pacing
    21.8%
  • WAVA
    69.14
  • Stride(cm)
    95
  • Cals
    255
  • Cadence
    179
  • BPM
    146
  • %MHR
    87.2
  • B/mi
    1381
  • Asc(m)
    57
  • Surface
    Trail

Notes & Comments

5 laps round the 1k track in the forest.

1) 1mi - 10:06(10:06/mi) 151/166bpm [1526b/mi] 89cal 5.94/6.64mph
2) 1mi - 9:18(9:18/mi) 149/160bpm [1386b/mi] 80cal 6.45/8.08mph
3) 1mi - 9:03(9:03/mi) 142/159bpm [1285b/mi] 72cal 6.63/7.91mph
4) 0.2mi - 1:43(8:35/mi) 148/154bpm [1269b/mi] 14cal 7/7.14mph
10:06 9:18 9:03 1:43
Lesley C
Nicely progressive and speedy, well done!
hillstrider
Thanks Lesley, I ran it with the Wednesday Group.

Map
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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 38 38 10:03 135 112-156 1358 180 176-184 1/1
0.13 1:16 38 10:06 156 154-158 1574 178 176-180 5/2
0.19 1:56 40 10:46 155 154-157 1669 175 172-176 4/4
0.25 2:35 39 10:29 153 149-154 1605 173 170-174 0/3
0.31 3:14 38 10:12 155 153-156 1582 172 168-174 1/2
0.38 3:54 40 10:40 157 152-161 1674 166 86-178 5/1
0.44 4:33 39 10:31 159 156-162 1671 173 172-174 3/1
0.50 5:07 34 8:59 160 157-162 1437 175 172-176 3/3
0.56 5:49 43 11:21 162 160-164 1840 176 174-180 5/2
0.63 6:25 36 9:36 162 158-165 1556 164 88-180 1/3
0.69 9:10 2:44 +2:12 43:48 130 105-159 5695 183 176-186 1/2
0.75 9:55 45 11:59 145 141-147 1739 179 176-182 4/2
0.81 10:34 40 10:33 146 143-149 1541 178 176-180 3/4
0.88 11:09 35 9:27 149 148-152 1407 177 174-180 5/6
0.94 11:44 34 9:11 153 151-154 1406 179 176-184 2/3
1.00 12:20 36 9:34 153 151-157 1463 179 178-180 5/4
1.06 12:57 38 10:02 150 148-153 1505 177 176-180 5/0
1.13 13:28 30 8:07 152 150-155 1234 177 176-180 5/4
1.19 14:04 37 9:45 155 152-159 1512 179 176-180 2/4
1.25 14:40 36 9:29 157 155-159 1488 179 176-182 3/3
1.31 17:32 2:52 +2:16 45:50 132 117-159 6050 189 88-246 2/4
1.38 18:08 36 9:36 149 138-155 1429 184 182-186 4/3
1.44 18:44 36 9:39 151 149-153 1457 182 180-184 1/4
1.50 19:19 35 9:19 152 149-156 1416 184 180-188 3/3
1.56 19:55 36 9:29 150 148-152 1423 181 180-184 1/3
1.63 20:26 31 8:21 149 147-151 1245 179 176-182 2/3
1.69 21:01 35 9:21 150 148-153 1404 178 176-180 4/3
1.75 21:37 36 9:42 150 147-152 1454 171 88-182 4/3
1.81 22:09 31 8:21 152 147-155 1269 180 176-180 4/1
1.88 22:45 36 9:43 155 153-155 1506 180 178-182 3/3
1.94 25:43 2:58 +2:38 47:32 144 110-152 6846 160 88-182 1/3
2.00 26:31 48 12:48 132 113-146 1690 184 180-186 3/0
2.06 27:06 35 9:17 149 146-152 1383 181 178-184 3/2
2.13 27:42 36 9:31 154 147-159 1465 182 180-184 2/1
2.19 28:17 35 9:26 139 136-144 1311 181 178-182 0/0
2.25 28:49 32 8:25 143 142-146 1204 181 176-186 0/6
2.31 29:25 36 9:38 144 141-145 1386 179 176-180 5/1
2.38 30:00 35 9:22 141 137-146 1320 179 178-182 5/2
2.44 30:31 31 8:09 140 135-145 1140 184 182-186 3/3
2.50 31:06 35 9:20 138 136-141 1287 182 178-186 1/2
2.56 31:41 35 9:28 135 133-137 1278 177 88-186 5/8
2.63 34:27 2:46 +2:20 44:17 116 100-139 5136 189 186-194 3/3
2.69 35:04 37 9:58 143 139-148 1426 185 184-188 0/2
2.75 35:39 34 9:12 147 137-153 1351 185 182-186 4/2
2.81 36:14 35 9:20 150 148-152 1400 183 180-184 2/5
2.88 36:43 29 7:42 150 148-151 1156 183 180-184 2/5
2.94 37:17 34 9:11 147 144-149 1351 180 178-182 3/4
3.00 37:53 35 9:25 148 146-151 1394 180 178-182 7/0
3.06 38:25 33 8:46 148 147-151 1297 181 180-182 4/2
3.13 39:01 35 9:22 149 147-152 1395 183 180-188 0/4
3.19 39:29 29 7:40 147 142-151 1127 185 184-188 4/4
3.20 39:36 7 9:01 142 142-143 1280 186 186-186 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 165 max Delete HR Trace

  • Cadence Distribution

    179 avge / 246 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.8 180 3.2 29:42 12:21
    Walk 0.9 88 0 27 15:02
    Still 0.0 - - 1 -
    Pause 19.2 - - 9:26 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:35 54.51% More
    800m 4:21 8:45 61.36% More
    1km 5:25 8:42 66.33% More
    Mile 11:10 11:10 59.17% More
    5k 38:39 12:26 52.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:45 7:45 85.30
    5km 29:09 9:23 69.42
    5M 50:49 10:10 64.70
    10km 1:05:30 10:32 62.59
    10M 1:54:11 11:25 59.47
    Half 2:36:32 11:57 57.54
    20M 4:16:37 12:50 55.09
    Mara 5:51:47 13:26 53.85

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