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Tue 11th Mar 2025 at 10:10am by fetcheveryone

Run > Intervals
  • windy
  • Time
    50:38
  • Miles
    5.48
  • Min/mi
    9:14
  • Pacing
    67%
  • WAVA
    51.21
  • Stride(cm)
    108
  • Cals
    641
  • Cadence
    162
  • BPM
    142
  • %MHR
    76.8
  • B/mi
    1313
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

WU, 6 x 0.5mi, 2 min walk recoveries, CD.

1, 3 & 5 into a fairly strong wind. Felt ok, don’t feel I can run much faster atm.

1) 1mi - 9:37(9:37/mi) 131/145bpm [1259b/mi] 119cal 6.25/7.08mph
2) 0.24mi - 2:18(9:24/mi) 136/142bpm [1279b/mi] 29cal 6.38/6.95mph

3) 0.5mi - 3:46(7:32/mi) 148/162bpm [1116b/mi] 54cal 7.96/8.58mph
4) 0.12mi - 2:00(16:44/mi) 138/162bpm [2309b/mi] 25cal 3.59/7.78mph

5) 0.5mi - 3:40(7:21/mi) 155/162bpm [1138b/mi] 54cal 8.17/8.47mph
6) 0.13mi - 2:00(15:52/mi) 130/162bpm [2062b/mi] 20cal 3.78/8.06mph

7) 0.5mi - 3:37(7:14/mi) 156/167bpm [1127b/mi] 52cal 8.3/9.58mph
8) 0.12mi - 2:00(16:46/mi) 134/167bpm [2247b/mi] 19cal 3.58/7.95mph

9) 0.5mi - 3:37(7:14/mi) 155/167bpm [1122b/mi] 51cal 8.29/8.75mph
10) 0.12mi - 2:00(16:17/mi) 138/165bpm [2246b/mi] 20cal 3.69/8.08mph

11) 0.5mi - 3:39(7:18/mi) 156/167bpm [1139b/mi] 52cal 8.22/9.25mph
12) 0.12mi - 2:00(16:28/mi) 141/168bpm [2321b/mi] 20cal 3.65/8.01mph

13) 0.5mi - 3:41(7:22/mi) 156/168bpm [1149b/mi] 54cal 8.14/8.85mph
14) 0.11mi - 2:00(17:54/mi) 137/167bpm [2452b/mi] 20cal 3.35/7.99mph

15) 0.52mi - 4:43(9:08/mi) 137/147bpm [1251b/mi] 52cal 6.57/6.87mph
9:37 2:18 3:46 2:00 3:40 2:00 3:37 2:00 3:37 2:00 3:39 2:00 3:41 2:00 4:43
Fenland Flier
Nice reps.

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.
1.00 9:36 9:36 9:36 129 75-145 1239 151 0-168 12/21
1.24 11:52 2:16 9:20 136 125-142 1270 165 156-168 3/1
1.74 15:38 3:46 7:34 147 135-162 1111 178 156-182 10/15
1.86 17:37 1:59 16:53 137 126-162 2313 113 0-182 4/7
2.36 21:16 3:39 7:20 153 128-162 1123 174 0-184 7/4
2.48 23:15 1:59 15:58 131 107-162 2091 118 0-182 2/3
2.98 26:52 3:36 7:13 153 107-167 1105 184 158-188 13/13
3.10 28:51 1:59 16:57 136 108-167 2305 120 106-184 4/6
3.60 32:27 3:36 7:14 152 108-167 1099 182 112-186 10/8
3.72 34:26 1:59 16:25 138 119-165 2264 104 0-186 1/8
4.22 38:05 3:38 7:18 154 118-167 1123 183 158-190 9/17
4.34 40:04 1:59 16:34 142 119-167 2352 112 0-190 2/6
4.83 43:44 3:40 7:21 154 123-168 1133 180 0-188 10/7
4.94 45:43 1:59 18:01 137 113-167 2468 114 104-186 2/3
5.46 50:26 4:43 +1 9:09 135 108-147 1234 164 106-172 7/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 168 max Delete HR Trace

  • Cadence Distribution

    162 avge / 190 max Stride Length: 108cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 78.3 175 4.9 39:40 8:08
    Walk 21.5 111 0.6 10:52 17:54
    Still 0.2 - - 6 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:01 47.02% More
    800m 3:35 7:13 53.53% More
    1km 4:56 7:56 51.20% More
    Mile 8:19 8:19 52.22% More
    5k 27:26 8:50 52.81% More
    5 miles 46:06 9:13 51.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:21 8:21 52.01
    5km 27:45 8:56 52.22
    5M 45:57 9:11 51.37
    10km 57:51 9:19 50.93
    10M 1:35:48 9:35 50.47
    Half 2:07:32 9:44 50.01
    20M 3:19:43 9:59 49.92
    Mara 4:25:54 10:09 50.10

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