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Thu 6th Mar 2025 at 8:49pm by adysmith

Run > Intervals
  • Time
    45:32
  • Miles
    5.20
  • Min/mi
    8:45
  • Pacing
    88.9%
  • WAVA
    59.29
  • Stride(cm)
    102
  • Cals
    458
  • Watts
    253
  • Cadence
    180
  • BPM
    124
  • %MHR
    69.1
  • B/mi
    1089
  • Asc(m)
    24
  • Surface
    Trail

Notes & Comments

1) 1mi - 8:45(8:45/mi) 118/130bpm [1032b/mi] 86cal 242/308W
2) 0.73mi - 6:15(8:32/mi) 126/133bpm [1076b/mi] 66cal 257/303W
3) 0.1mi - 40(6:35/mi) 138/146bpm [909b/mi] 8cal 303/338W
4) 0.31mi - 3:00(9:36/mi) 127/148bpm [1219b/mi] 30cal 252/343W
5) 0.1mi - 40(6:51/mi) 124/144bpm [850b/mi] 7cal 322/348W
6) 0.31mi - 3:00(9:39/mi) 127/146bpm [1226b/mi] 30cal 262/358W
7) 0.1mi - 40(6:50/mi) 126/134bpm [861b/mi] 7cal 315/348W
8) 0.32mi - 3:00(9:24/mi) 126/143bpm [1185b/mi] 30cal 241/325W
9) 0.11mi - 40(6:15/mi) 128/140bpm [800b/mi] 7cal 296/326W
10) 0.32mi - 3:00(9:27/mi) 127/147bpm [1199b/mi] 30cal 240/316W
11) 0.1mi - 40(6:23/mi) 124/128bpm [791b/mi] 7cal 312/348W
12) 0.31mi - 3:00(9:40/mi) 124/133bpm [1200b/mi] 29cal 237/330W
13) 0.11mi - 40(6:19/mi) 122/124bpm [770b/mi] 7cal 312/381W
14) 0.31mi - 3:00(9:40/mi) 124/131bpm [1199b/mi] 29cal 239/345W
15) 0.1mi - 40(6:26/mi) 122/125bpm [785b/mi] 7cal 310/385W
16) 0.31mi - 3:00(9:39/mi) 124/131bpm [1196b/mi] 29cal 235/330W
17) 0.11mi - 40(6:13/mi) 128/144bpm [796b/mi] 7cal 292/326W
18) 0.45mi - 4:12(9:21/mi) 128/145bpm [1197b/mi] 42cal 244/300W
8:45 6:15 40 3:00 40 3:00 40 3:00 40 3:00 40 3:00 40 3:00 40 3:00 40 4:12

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
1.00 8:44 8:44 8:44 118 77-130 1031 177 0-186 242 0-308 5/12
1.73 14:59 6:14 8:32 126 121-133 1076 179 176-182 257 226-303 9/7
1.83 15:38 39 6:30 138 131-146 898 195 182-200 302 244-338 1/1
2.14 18:37 2:59 9:37 127 118-148 1222 177 174-194 252 230-343 6/3
2.24 19:16 39 6:52 125 118-145 857 196 178-200 322 241-348 1/1
2.54 22:15 2:59 9:41 127 120-146 1229 177 172-196 262 243-358 5/5
2.64 22:54 39 6:48 126 120-134 856 194 178-200 315 245-348 2/1
2.96 25:54 3:00 9:24 126 119-143 1185 177 174-194 242 223-325 1/4
3.06 26:34 40 6:15 128 120-140 800 199 178-204 294 222-326 0/1
3.38 29:34 3:00 9:27 127 118-147 1199 177 172-202 241 208-316 2/2
3.49 30:14 40 6:22 124 120-128 790 199 176-204 310 225-348 1/0
3.80 33:14 3:00 9:40 124 118-133 1200 176 172-200 237 213-330 2/3
3.90 33:54 40 6:19 122 118-124 770 198 174-202 310 212-381 1/0
4.21 36:54 3:00 9:40 124 119-131 1199 176 172-202 240 215-345 2/3
4.32 37:34 40 6:26 122 120-125 785 198 170-202 308 221-385 1/1
4.63 40:34 3:00 9:39 124 118-131 1196 177 172-200 235 217-330 2/2
4.73 41:14 40 6:13 128 118-144 796 200 176-206 290 219-326 0/2
5.18 45:27 4:13 +1 9:24 128 120-145 1202 176 100-202 244 222-300 5/1
5.18 45:27 0 +1 0 123 123-123 NAN 174 174-174 243 243-243 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 148 max Delete HR Trace

  • Cadence Distribution

    180 avge / 206 max Stride Length: 102cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 179 5.2 45:25 8:46
    Walk 0.3 114 0 7 10:02

  • Power Distribution

    253W (385 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:42 46.04% More
    800m 4:04 8:10 51.81% More
    1km 5:07 8:14 54.25% More
    Mile 8:22 8:22 57.57% More
    5k 26:53 8:39 59.03% More
    5 miles 43:40 8:44 59.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:56 7:56 60.74
    5km 26:23 8:30 60.16
    5M 43:41 8:44 59.41
    10km 55:00 8:51 59.00
    10M 1:31:04 9:06 58.62
    Half 2:01:15 9:15 58.17
    20M 3:09:52 9:30 58.22
    Mara 4:12:48 9:39 58.53
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