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Fri 7th Mar 2025 at 12:09pm by RichHL

Run > Intervals
  • Not good
  • Time
    25:01
  • Miles
    1.86
  • Min/mi
    13:27
  • Pacing
    78%
  • WAVA
    36.76
  • Stride(cm)
    89
  • Cals
    206
  • Watts
    164
  • Cadence
    134
  • BPM
    161
  • %MHR
    82.6
  • B/mi
    2165
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

Back to It
===
Warm up; 15 x 30s, 30s walk recoveries; cool down; stretch. Ages since I have done anything at all. Thought I should start at the very beginning. Nice to be out in mild, sunny weather.

===
1) 0.47km - 5:00(10:44/km) 128/147bpm [1373b/km] 31cal 5.59/0kmph
2) 0.09km - 30(5:51/km) 153/166bpm [895b/km] 5cal 10.26/0kmph
3) 0.05km - 30(10:24/km) 164/174bpm [1706b/km] 4cal 5.77/0kmph
4) 0.08km - 30(6:29/km) 160/167bpm [1037b/km] 4cal 9.26/0kmph
5) 0.05km - 30(9:18/km) 166/169bpm [1543b/km] 3cal 6.45/0kmph
6) 0.08km - 30(6:08/km) 164/169bpm [1005b/km] 5cal 9.79/0kmph
7) 0.05km - 30(9:54/km) 168/172bpm [1663b/km] 4cal 6.06/0kmph
8) 0.08km - 30(6:11/km) 164/166bpm [1013b/km] 5cal 9.71/0kmph
9) 0.05km - 30(9:45/km) 168/171bpm [1637b/km] 4cal 6.16/0kmph
10) 0.08km - 30(5:56/km) 167/169bpm [990b/km] 5cal 10.12/0kmph
11) 0.05km - 30(9:21/km) 169/171bpm [1579b/km] 4cal 6.42/0kmph
12) 0.09km - 30(5:41/km) 167/168bpm [949b/km] 5cal 10.56/0kmph
13) 0.05km - 30(9:43/km) 169/171bpm [1641b/km] 4cal 6.18/0kmph
14) 0.09km - 30(5:36/km) 169/170bpm [946b/km] 5cal 10.72/0kmph
15) 0.05km - 30(9:46/km) 171/172bpm [1669b/km] 5cal 6.15/0kmph
16) 0.09km - 30(5:51/km) 170/171bpm [994b/km] 5cal 10.26/0kmph
17) 0.05km - 30(10:03/km) 173/175bpm [1739b/km] 5cal 5.97/0kmph
18) 0.09km - 30(5:38/km) 173/173bpm [976b/km] 5cal 10.64/0kmph
19) 0.05km - 30(9:55/km) 175/177bpm [1736b/km] 5cal 6.05/0kmph
20) 0.09km - 30(5:41/km) 172/173bpm [976b/km] 5cal 10.57/0kmph
21) 0.05km - 30(9:56/km) 175/176bpm [1738b/km] 5cal 6.04/0kmph
22) 0.09km - 30(5:29/km) 174/175bpm [953b/km] 5cal 10.95/0kmph
23) 0.05km - 30(9:33/km) 176/178bpm [1680b/km] 5cal 6.29/0kmph
24) 0.09km - 30(5:43/km) 175/175bpm [1000b/km] 5cal 10.5/0kmph
25) 0.05km - 30(9:16/km) 177/178bpm [1640b/km] 4cal 6.47/0kmph
26) 0.09km - 30(5:52/km) 177/177bpm [1039b/km] 5cal 10.22/0kmph
27) 0.05km - 30(10:32/km) 177/179bpm [1863b/km] 5cal 5.7/0kmph
28) 0.1km - 30(5:14/km) 176/177bpm [922b/km] 6cal 11.46/0kmph
29) 0.05km - 30(10:13/km) 178/180bpm [1817b/km] 4cal 5.88/0kmph
30) 0.1km - 30(5:14/km) 178/179bpm [931b/km] 6cal 11.47/0kmph
31) 0.06km - 30(8:54/km) 179/182bpm [1593b/km] 5cal 6.74/0kmph
32) 0.46km - 5:01(10:53/km) 163/178bpm [1773b/km] 33cal 5.52/0kmph
5:00 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 5:01

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.
0.29 4:58 4:58 17:09 129 -147 2213 120 0-190 115 -139 5/2
0.34 5:29 31 9:52 153 140-166 1511 151 110-176 214 119-300 1/0
0.37 5:59 30 17:06 164 157-174 2805 140 118-172 177 112-273 1/0
0.42 6:28 29 10:04 159 154-167 1600 152 118-172 207 118-286 0/0
0.45 6:58 30 15:24 166 163-169 2558 127 94-170 156 101-267 1/0
0.50 7:28 30 9:57 163 159-169 1622 154 112-180 206 119-284 1/1
0.53 7:57 29 16:14 168 164-172 2728 131 106-170 182 102-270 1/0
0.58 8:27 30 10:00 163 161-166 1629 154 116-172 218 111-301 1/1
0.61 8:57 30 15:56 169 166-171 2693 135 98-170 174 103-267 1/0
0.66 9:25 29 9:14 167 165-169 1541 144 82-176 209 101-295 0/2
0.70 9:55 30 15:29 170 167-171 2632 139 116-170 178 107-273 0/0
0.75 10:26 30 9:14 167 166-170 1541 152 114-176 208 107-306 1/1
0.78 10:54 29 15:54 170 168-171 2703 135 110-174 165 99-289 0/2
0.84 11:24 30 9:04 168 167-170 1523 153 106-176 199 98-281 0/1
0.87 11:55 30 15:58 171 170-172 2730 133 104-176 177 83-278 1/0
0.92 12:23 29 9:07 170 169-172 1551 154 114-174 202 106-285 2/0
0.95 12:53 30 16:42 173 172-175 2888 140 116-170 183 108-273 1/2
1.01 13:23 30 9:10 172 171-173 1576 158 126-174 216 106-315 1/1
1.03 13:52 29 16:12 175 173-177 2835 137 116-170 196 88-296 0/2
1.09 14:22 30 9:11 171 170-174 1570 155 116-174 211 101-292 2/1
1.12 14:52 30 16:14 175 173-176 2841 141 120-170 198 110-288 1/2
1.18 15:21 29 8:33 174 173-175 1489 147 102-170 216 109-297 0/1
1.21 15:51 30 15:51 177 174-178 2804 129 100-170 188 106-281 0/0
1.26 16:20 29 9:10 175 174-176 1604 156 108-174 227 106-277 1/0
1.29 16:49 29 15:03 177 176-178 2664 131 104-170 156 102-271 0/2
1.34 17:19 30 9:31 176 175-177 1675 151 104-180 192 103-259 0/1
1.37 17:49 30 16:44 178 177-179 2979 133 104-172 185 105-259 2/1
1.43 18:18 30 8:22 175 174-177 1464 155 120-174 240 105-336 2/2
1.46 18:48 30 17:04 179 177-180 3054 136 116-174 159 77-309 0/0
1.52 19:17 28 8:09 178 177-179 1450 151 122-176 248 98-348 0/1
1.55 19:46 30 14:34 180 178-182 2621 140 110-176 196 110-318 1/1
1.84 24:46 5:00 17:27 163 155-180 2845 118 86-134 113 100-130 5/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    161 avge / 182 max Delete HR Trace

  • Cadence Distribution

    134 avge / 190 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 31.1 166 0.8 7:47 9:22
    Walk 68.9 120 1 17:14 16:40

  • Power Distribution

    164W (348 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:41 10:47 32.46% More
    800m 5:28 11:00 37.89% More
    1km 7:04 11:22 38.62% More
    Mile 11:21 11:21 41.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:57 12:57 36.48
    5km 43:06 13:52 36.20
    5M 1:11:22 14:16 35.72
    10km 1:29:51 14:28 35.46
    10M 2:28:47 14:53 35.21
    Half 3:18:05 15:07 34.93
    20M 5:10:12 15:31 34.94
    Mara 6:53:00 15:46 35.12

Photos



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