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Sat 15th Mar 2025 at 9:46am by ChristianPoulton

Run > Intervals
  • Time
    28:41
  • Miles
    3.69
  • Min/mi
    7:46
  • Pacing
    44.8%
  • WAVA
    65.53
  • Stride(cm)
    125
  • Cals
    409
  • Watts
    363
  • Cadence
    165
  • BPM
    145
  • %MHR
    74.6
  • B/mi
    1125
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

Interval Session - 3 x 2km off 3 minutes
My right hamstring was ok - good session

1) 1km - 4:02(4:02/km) 118/159bpm [475b/km] 50cal 406/523W
2) 0.7km - 2:52(4:06/km) 154/161bpm [632b/km] 46cal 407/438W
3) 0.27km - 2:58(10:55/km) 120/158bpm [1310b/km] 30cal 129/404W
4) 1km - 3:52(3:52/km) 148/169bpm [572b/km] 57cal 423/497W
5) 0.75km - 2:59(3:58/km) 165/171bpm [655b/km] 51cal 413/443W
6) 0.27km - 2:58(11:07/km) 128/167bpm [1423b/km] 28cal 59/420W
7) 1km - 3:53(3:53/km) 161/175bpm [625b/km] 66cal 427/519W
8) 0.74km - 2:55(3:56/km) 175/178bpm [687b/km] 54cal 426/458W
9) 0.21km - 2:13(10:20/km) 135/177bpm [1396b/km] 27cal 131/419W
4:02 2:52 2:58 3:52 2:59 2:58 3:53 2:55 2:13

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.
0.62 4:01 4:01 6:28 118 62-159 763 176 110-190 406 53-523 7/4
1.06 6:52 2:51 6:34 154 143-161 1011 172 168-184 407 372-438 4/4
1.22 9:09 2:17 13:45 127 87-158 1746 109 0-184 164 0-404 2/4
1.84 13:41 4:32 7:18 141 93-169 1028 153 0-194 362 0-497 8/5
2.31 16:39 2:58 6:22 165 162-171 1050 173 168-188 413 373-443 5/7
2.47 19:06 2:27 15:05 132 97-167 1991 70 0-226 70 0-420 2/5
3.09 23:28 4:22 7:02 154 100-175 1084 160 0-192 378 0-519 10/5
3.55 26:22 2:54 6:19 175 173-178 1106 172 168-188 426 389-458 5/6
3.68 28:35 2:13 +1 16:55 135 116-177 2283 108 0-170 131 0-419 3/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 178 max Delete HR Trace

  • Cadence Distribution

    165 avge / 226 max Stride Length: 125cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.5 175 3.5 23:40 6:43
    Walk 11.7 97 0.2 3:21 19:24
    Still 5.8 - - 1:40 -

  • Power Distribution

    363W (523 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 20 5:21 58.22% More
    200m 42 5:39 59.39% More
    400m 1:30 6:00 58.66% More
    800m 3:04 6:11 67.93% More
    1km 3:52 6:13 71.32% More
    Mile 6:15 6:15 76.30% More
    5k 23:32 7:34 66.88% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:11 7:11 66.42
    5km 23:54 7:42 65.84
    5M 39:35 7:55 64.98
    10km 49:50 8:01 64.52
    10M 1:22:31 8:15 64.09
    Half 1:49:52 8:23 63.58
    20M 2:52:03 8:36 63.62
    Mara 3:49:05 8:45 63.95
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