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Fri 7th Mar 2025 at 2:27pm by Sorequads

Run > Intervals
  • Time
    2:32:28
  • Miles
    20.66
  • Min/mi
    7:23
  • Pacing
    88.2%
  • WAVA
    63.20
  • Stride(cm)
    121
  • Cadence
    180
  • BPM
    135
  • %MHR
    82
  • B/mi
    998
  • Asc(m)
    439
  • Surface
    Road

Notes & Comments

Surge long run. Hard work! Tired before. 1, 3, 10, 1, 5, 10 mins off 5 mins. 6.5M WU. Paces from 5:55 to 6:39 7:30s in between. Something different!

1) 1m - 8:04(8:04/m) 117/122bpm [947b/mi] 176/194rpm
2) 1m - 7:50(7:50/m) 121/126bpm [947b/mi] 177/196rpm
3) 1m - 8:18(8:18/m) 123/130bpm [1021b/mi] 177/198rpm
4) 1m - 7:36(7:36/m) 123/128bpm [936b/mi] 177/204rpm
5) 1m - 7:49(7:49/m) 128/136bpm [997b/mi] 179/198rpm
6) 1m - 7:45(7:45/m) 126/137bpm [978b/mi] 178/204rpm
7) 1m - 7:20(7:20/m) 135/162bpm [990b/mi] 181/212rpm
8) 1m - 6:42(6:42/m) 141/157bpm [947b/mi] 185/228rpm
9) 1m - 7:03(7:03/m) 142/160bpm [1003b/mi] 180/234rpm
10) 1m - 6:26(6:26/m) 150/155bpm [964b/mi] 187/222rpm
11) 1m - 7:10(7:10/m) 144/157bpm [1032b/mi] 179/206rpm
12) 1m - 7:00(7:00/m) 142/162bpm [996b/mi] 182/218rpm
13) 1m - 6:50(6:50/m) 153/165bpm [1047b/mi] 183/222rpm
14) 1m - 6:46(6:46/m) 147/156bpm [995b/mi] 185/222rpm
15) 1m - 7:12(7:12/m) 154/162bpm [1106b/mi] 182/224rpm
16) 1m - 7:37(7:37/m) 138/145bpm [1051b/mi] 178/206rpm
17) 1m - 7:44(7:44/m) 132/135bpm [1018b/mi] 177/196rpm
18) 1m - 7:41(7:41/m) 132/137bpm [1013b/mi] 177/206rpm
19) 1m - 7:35(7:35/m) 131/135bpm [993b/mi] 178/194rpm
20) 1m - 7:48(7:48/m) 132/136bpm [1028b/mi] 177/196rpm
21) 0.66m - 5:12(7:56/m) 130/134bpm [1030b/mi] 176/198rpm
8:04 7:50 8:18 7:36 7:49 7:45 7:20 6:42 7:03 6:26 7:10 7:00 6:50 6:46 7:12 7:37 7:44 7:41 7:35 7:48 5:12

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.
0.25 2:03 2:03 8:11 175 164-186 6/6
0.50 4:05 2:03 8:11 175 156-194 2/8
0.75 6:04 1:59 7:55 175 164-192 4/5
1.00 8:02 1:58 7:52 178 166-192 4/4
1.25 10:03 2:01 8:04 175 152-194 2/3
1.50 12:05 2:02 8:07 177 168-190 7/1
1.75 13:58 1:53 7:34 178 154-194 0/4
2.00 15:53 1:54 7:36 180 166-196 3/5
2.25 17:47 1:55 7:38 178 162-198 8/4
2.50 19:45 1:58 7:54 179 166-198 11/8
2.75 22:15 2:29 9:58 174 140-196 2/3
3.00 24:12 1:57 7:48 177 158-188 4/2
3.25 26:06 1:54 7:36 175 154-186 5/5
3.50 28:00 1:54 7:38 176 160-192 4/4
3.75 29:54 1:54 7:36 177 164-192 5/4
4.00 31:47 1:53 7:30 179 152-204 4/6
4.25 33:50 2:03 8:12 178 156-198 5/4
4.50 35:47 1:57 7:49 179 164-198 4/2
4.75 37:42 1:55 7:40 177 150-192 7/3
5.00 39:36 1:54 7:36 180 152-198 3/4
5.25 41:31 1:55 7:40 180 170-196 6/6
5.50 43:29 1:58 7:51 176 164-192 6/5
5.75 45:24 1:55 7:40 177 146-194 6/4
6.00 47:20 1:56 7:46 181 152-204 4/6
6.25 49:17 1:57 7:47 179 166-194 5/3
6.50 51:08 1:51 7:26 181 168-204 3/2
6.75 52:59 1:51 7:23 181 152-212 6/6
7.00 54:40 1:41 6:44 183 158-208 7/4
7.25 56:25 1:45 7:01 181 164-196 5/6
7.50 58:16 1:50 7:21 177 152-194 5/9
7.75 59:52 1:36 6:24 187 162-228 8/5
8.00 1:01:22 1:31 6:02 194 176-208 4/5
8.25 1:03:11 1:49 7:16 177 148-234 9/7
8.50 1:05:02 1:50 7:20 178 160-200 4/5
8.75 1:06:49 1:47 7:09 179 154-202 10/12
9.00 1:08:26 1:37 6:27 187 160-200 14/5
9.25 1:10:05 1:39 6:38 184 156-218 4/8
9.50 1:11:42 1:37 6:28 188 166-204 5/2
9.75 1:13:17 1:35 6:19 188 168-212 5/11
10.00 1:14:53 1:36 6:25 189 166-222 8/7
10.25 1:16:33 1:40 6:39 186 166-202 8/5
10.50 1:18:27 1:54 7:37 175 152-198 3/3
10.75 1:20:19 1:52 7:27 175 162-194 2/3
11.00 1:22:01 1:43 6:50 180 160-206 4/5
11.25 1:23:44 1:43 6:51 181 154-218 7/5
11.50 1:25:35 1:50 7:22 177 162-194 7/6
11.75 1:27:23 1:49 7:14 182 168-196 3/8
12.00 1:29:02 1:39 6:34 187 160-208 6/4
12.25 1:30:40 1:38 6:32 188 160-204 6/6
12.50 1:32:15 1:35 6:21 191 180-204 5/4
12.75 1:34:01 1:46 7:02 180 146-222 5/4
13.00 1:35:51 1:51 7:23 177 150-194 3/4
13.25 1:37:43 1:51 7:25 176 160-192 6/5
13.50 1:39:23 1:40 6:40 185 160-202 3/8
13.75 1:41:01 1:38 6:34 191 164-222 7/6
14.00 1:42:38 1:37 6:28 189 166-208 4/3
14.25 1:44:21 1:43 6:51 185 160-214 6/6
14.50 1:45:58 1:37 6:28 189 160-224 3/4
14.75 1:47:34 1:35 6:22 184 156-202 4/5
15.00 1:49:50 2:17 9:07 169 116-194 5/6
15.25 1:51:42 1:51 7:25 178 150-200 4/1
15.50 1:53:35 1:53 7:34 180 150-204 9/5
15.75 1:55:33 1:58 7:52 176 150-192 3/4
16.00 1:57:27 1:54 7:35 176 154-206 3/8
16.25 1:59:21 1:54 7:38 177 154-194 6/7
16.50 2:01:17 1:56 7:42 175 162-196 3/5
16.75 2:03:14 1:57 7:49 177 164-192 5/5
17.00 2:05:11 1:57 7:46 178 152-196 5/5
17.25 2:07:07 1:56 7:46 174 162-190 8/6
17.50 2:09:03 1:56 7:43 177 164-194 3/8
17.75 2:10:58 1:55 7:39 177 146-194 7/6
18.00 2:12:52 1:54 7:37 181 154-206 4/4
18.25 2:14:46 1:55 7:38 176 160-194 3/4
18.50 2:16:40 1:54 7:36 179 152-194 1/6
18.75 2:18:35 1:55 7:38 178 152-194 4/5
19.00 2:20:28 1:53 7:32 179 152-194 7/9
19.25 2:22:26 1:59 7:54 178 156-196 5/5
19.50 2:24:22 1:56 7:43 178 170-194 6/6
19.75 2:26:19 1:56 7:46 178 166-192 4/3
20.00 2:28:16 1:57 7:49 176 162-190 7/8
20.25 2:30:13 1:57 7:49 178 156-194 6/8
20.50 2:32:11 1:58 7:52 175 152-198 5/4
20.66 2:33:28 1:17 8:13 176 164-190 5/17

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Cadence Distribution

    180 avge / 234 max Stride Length: 121cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:50 53.46% More
    800m 2:59 6:01 59.84% More
    1km 3:56 6:20 59.84% More
    Mile 6:26 6:26 62.94% More
    5k 20:51 6:43 65.38% More
    5 miles 33:54 6:47 65.34% More
    10k 42:10 6:47 65.49% More
    10 miles 1:09:44 6:58 64.88% More
    Half 1:33:54 7:10 64.02% More
    20 miles 2:28:04 7:24 62.84% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:09 6:09 65.88
    5km 20:28 6:35 66.58
    5M 33:53 6:47 65.36
    10km 42:40 6:52 64.72
    10M 1:10:39 7:04 64.03
    Half 1:34:04 7:11 63.39
    20M 2:27:19 7:22 63.16
    Mara 3:16:08 7:29 63.33
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