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Mon 17th Mar 2025 at 4:45pm by ruskinmike

Run > Intervals
  • Time
    55:32
  • Miles
    5.44
  • Min/mi
    10:13
  • Pacing
    85.2%
  • WAVA
    52.38
  • Stride(cm)
    95
  • Cals
    806
  • Watts
    194
  • Cadence
    165
  • BPM
    150
  • %MHR
    85.4
  • B/mi
    1526
  • Asc(m)
    107
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

1) 1km - 6:48(6:48/km) 140/165bpm [955b/km] 164/168rpm
2) 1km - 6:28(6:28/km) 158/184bpm [1020b/km] 166/168rpm
3) 1km - 6:15(6:15/km) 164/189bpm [1024b/km] 164/174rpm
4) 1km - 6:50(6:50/km) 160/187bpm [1093b/km] 159/174rpm
5) 1km - 6:03(6:03/km) 145/158bpm [877b/km] 168/172rpm
6) 1km - 6:00(6:00/km) 144/149bpm [861b/km] 169/174rpm
7) 1km - 6:11(6:11/km) 145/151bpm [896b/km] 170/178rpm
8) 1km - 6:32(6:32/km) 147/162bpm [962b/km] 162/174rpm
9) 0.75km - 4:24(5:52/km) 139/148bpm [818b/km] 170/174rpm
6:48 6:28 6:15 6:50 6:03 6:00 6:11 6:32 4:24

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.
0.06 44 44 11:50 131 113-142 1550 163 152-164 186 160-210 32/0
0.13 1:25 41 10:54 144 126-162 1570 162 162-164 185 168-210 3/1
0.19 2:06 41 10:53 128 124-131 1394 164 164-166 181 174-193 1/0
0.25 2:46 40 10:38 133 129-137 1414 164 162-166 190 176-212 1/1
0.31 3:27 41 10:56 129 127-132 1411 164 162-166 218 205-230 5/0
0.38 4:10 44 11:36 137 130-145 1590 162 158-166 183 125-220 5/0
0.44 4:52 41 10:58 154 143-160 1689 164 162-166 216 197-236 3/0
0.50 5:32 40 10:44 148 135-151 1588 166 162-166 194 182-207 5/0
0.56 6:14 42 11:09 145 132-156 1617 165 162-168 157 44-180 2/1
0.63 6:50 36 9:43 158 150-165 1535 167 166-168 167 157-177 0/7
0.69 7:28 38 10:02 147 135-156 1476 166 166-168 186 172-194 0/5
0.75 8:06 38 10:15 129 124-138 1323 166 164-168 188 174-198 1/3
0.81 8:45 39 10:19 136 132-139 1403 166 166-166 193 174-205 1/1
0.88 9:26 41 11:01 140 135-159 1543 165 160-168 195 120-226 2/1
0.94 10:06 39 10:28 168 160-175 1759 166 166-166 199 174-220 4/0
1.00 10:43 37 10:00 174 168-183 1740 167 166-168 177 163-190 2/2
1.06 11:22 39 10:17 179 174-184 1841 167 166-168 180 172-195 0/2
1.13 12:02 41 10:53 169 164-175 1839 164 158-166 168 141-195 1/2
1.19 12:40 38 10:06 168 160-174 1697 166 164-166 190 176-202 0/2
1.25 13:19 39 10:21 171 168-174 1770 166 164-168 193 186-203 1/1
1.31 13:55 36 9:35 180 172-188 1724 170 166-172 205 195-215 1/0
1.38 14:31 36 9:35 186 183-189 1782 170 170-172 204 191-227 1/0
1.44 15:05 35 9:12 184 180-189 1694 172 170-172 214 198-231 2/1
1.50 15:41 36 9:33 181 176-185 1729 172 170-172 210 197-223 1/1
1.56 16:16 34 9:08 166 149-178 1515 172 170-174 215 205-228 2/1
1.63 16:51 35 9:28 148 146-150 1400 173 172-174 210 190-232 2/1
1.69 17:26 35 9:13 150 146-152 1383 172 172-172 215 200-231 2/1
1.75 17:59 34 9:02 152 148-156 1373 172 170-174 229 197-263 4/1
1.81 18:59 59 15:47 146 136-159 2303 128 116-172 131 86-227 3/2
1.88 19:37 38 10:09 159 136-178 1614 166 162-168 197 180-221 2/0
1.94 20:25 48 12:46 174 168-183 2222 161 88-166 171 21-214 2/1
2.00 20:59 34 9:04 173 168-177 1568 171 166-174 215 194-232 2/2
2.06 21:33 34 9:12 178 172-182 1637 172 172-172 225 203-244 2/1
2.13 22:09 36 9:29 183 179-187 1735 172 170-172 211 197-225 2/2
2.19 22:45 36 9:39 177 149-187 1709 171 170-172 213 192-234 2/2
2.25 23:21 36 9:38 151 149-153 1455 171 170-172 223 204-257 4/0
2.31 23:58 37 9:51 153 152-154 1507 172 170-172 216 191-243 3/1
2.38 24:45 47 12:37 153 148-157 1930 150 124-172 184 127-246 4/1
2.44 25:46 1:01 16:11 137 132-147 2218 126 126-126 144 125-160 3/1
2.50 26:28 42 11:19 133 126-140 1505 154 124-168 190 121-245 4/0
2.56 27:04 35 9:25 146 141-149 1375 170 168-172 216 200-245 3/0
2.63 27:42 38 10:11 151 145-154 1538 169 168-170 239 202-272 4/1
2.69 28:23 41 10:56 155 151-158 1695 168 166-170 254 216-283 4/0
2.75 28:59 36 9:37 156 154-158 1500 167 166-168 182 158-240 8/0
2.81 29:35 36 9:34 149 144-155 1425 167 166-168 168 159-177 5/2
2.88 30:08 34 8:57 144 141-148 1288 170 168-172 184 178-192 0/9
2.94 30:42 34 9:07 140 138-143 1276 170 168-170 185 173-198 0/6
3.00 31:19 36 9:39 138 136-140 1331 169 166-170 183 168-202 0/7
3.06 31:56 38 10:05 134 130-138 1352 166 166-168 180 169-199 0/6
3.13 32:33 36 9:40 137 133-142 1324 167 166-168 183 170-206 1/4
3.19 33:08 35 9:17 138 136-141 1282 170 168-172 189 180-201 1/4
3.25 33:42 34 9:08 142 140-144 1297 171 170-172 204 191-212 1/4
3.31 34:16 35 9:12 144 142-145 1325 171 170-172 211 199-224 1/3
3.38 34:51 35 9:13 144 142-148 1326 172 170-172 209 190-224 1/2
3.44 35:40 49 13:08 146 138-149 1918 161 98-174 172 27-225 2/1
3.50 36:13 33 8:45 142 139-144 1242 171 166-174 221 146-244 1/2
3.56 36:45 33 8:41 146 145-148 1267 174 174-174 223 202-240 2/3
3.63 37:21 36 9:28 146 145-147 1382 171 166-174 204 181-234 2/2
3.69 37:59 38 10:05 144 143-146 1453 167 166-168 182 169-194 1/4
3.75 38:37 38 10:15 141 139-143 1446 167 166-168 192 176-216 1/2
3.81 39:15 38 10:02 141 140-141 1414 165 162-166 185 168-206 1/3
3.88 39:52 37 10:00 140 137-143 1399 166 150-174 188 148-216 1/2
3.94 40:27 34 9:08 144 142-146 1315 174 174-178 209 199-220 2/2
4.00 41:02 36 9:33 145 143-147 1386 173 170-178 203 190-229 1/2
4.06 41:37 34 9:08 147 142-151 1342 172 172-174 206 189-220 1/2
4.13 42:11 34 9:02 149 146-151 1346 172 170-174 205 183-233 2/4
4.19 42:46 35 9:23 148 147-150 1389 172 170-174 212 196-239 2/1
4.25 43:21 35 9:23 147 145-149 1380 173 172-174 210 183-234 2/3
4.31 44:13 52 13:55 146 139-150 2033 166 154-172 185 38-259 3/1
4.38 44:50 37 9:49 144 143-146 1415 169 166-172 214 188-233 2/0
4.44 45:27 37 10:00 147 145-151 1469 169 166-172 221 189-248 4/1
4.50 46:02 35 9:18 151 150-153 1405 171 170-172 190 158-236 3/4
4.56 46:36 34 8:57 149 145-151 1333 174 172-174 200 190-215 0/3
4.62 47:09 33 8:51 148 146-149 1310 173 172-174 208 186-222 2/4
4.69 47:43 34 9:02 149 147-150 1345 173 172-174 228 197-265 3/2
4.75 48:18 35 9:22 152 149-155 1425 173 172-174 230 208-253 4/0
4.81 48:56 38 10:06 157 155-160 1587 172 168-174 242 224-262 7/0
4.87 49:45 49 13:09 158 149-162 2078 152 126-170 178 115-258 2/1
4.94 50:46 1:01 16:09 133 122-148 2148 126 126-128 109 93-124 1/3
5.00 51:25 40 10:34 126 122-130 1331 164 130-168 157 103-177 0/4
5.06 51:59 34 8:58 135 130-139 1210 171 166-172 218 160-262 2/4
5.12 52:33 34 9:02 141 138-144 1273 172 170-174 205 192-216 2/3
5.19 53:06 33 8:41 146 145-147 1267 174 172-174 206 194-223 1/4
5.25 53:41 35 9:27 146 144-148 1380 171 156-174 207 153-231 2/3
5.31 54:18 37 9:45 144 140-147 1403 167 164-168 172 161-186 0/6
5.38 54:53 36 9:34 136 133-140 1301 168 166-168 174 166-187 0/6
5.44 55:31 38 10:07 135 132-136 1366 168 162-168 193 171-217 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 189 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    40 4.5% 11:07
    25 3.1% 11:06
    14 4.1% 10:56
    11 1.0% 10:07

  • Cadence Distribution

    165 avge / 178 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.1 168 5.2 51:08 9:50
    Walk 7.1 124 0.2 3:56 16:37
    Still 0.8 - - 27 -

  • Power Distribution

    194W (283 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:13 8:54 40.60% More
    800m 4:39 9:21 46.37% More
    1km 5:48 9:20 49.07% More
    Mile 9:35 9:35 51.80% More
    5k 31:07 10:01 52.37% More
    5 miles 50:39 10:08 52.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:27 8:27 58.79
    5km 29:47 9:35 54.71
    5M 50:34 10:07 52.76
    10km 1:04:23 10:22 51.83
    10M 1:49:18 10:56 50.27
    Half 2:27:35 11:16 49.21
    20M 3:56:16 11:49 48.22
    Mara 5:19:01 12:11 47.83

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