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Tue 18th Mar 2025 at 9:52am by WayOfTheDodo

Run > Intervals
  • breezy
  • cold
  • Time
    58:21
  • Miles
    6.52
  • Min/mi
    8:57
  • Pacing
    89.3%
  • WAVA
    60.16
  • Stride(cm)
    97
  • Cals
    719
  • Watts
    215
  • Cadence
    186
  • BPM
    150
  • %MHR
    88.4
  • B/mi
    1345
  • Asc(m)
    106
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

4x6min off 2
1) 1mi - 9:48(9:48/mi) 171/195bpm [1676b/mi] 151cal 91/96rpm 196/265W 6.12/7.07mph
2) 1mi - 8:37(8:37/mi) 135/146bpm [1163b/mi] 60cal 93/97rpm 218/265W 6.97/8.3mph
3) 0.72mi - 6:00(8:17/mi) 144/152bpm [1192b/mi] 62cal 95/97rpm 232/285W 7.25/8.3mph
4) 0.21mi - 2:00(9:23/mi) 136/146bpm [1276b/mi] 35cal 91/95rpm 199/257W 6.4/7mph
5) 0.75mi - 6:00(8:01/mi) 151/157bpm [1211b/mi] 81cal 96/99rpm 241/306W 7.48/8.28mph
6) 0.22mi - 2:00(9:09/mi) 140/153bpm [1281b/mi] 20cal 90/95rpm 198/236W 6.56/7.54mph
7) 0.75mi - 6:00(7:58/mi) 156/162bpm [1244b/mi] 85cal 96/99rpm 244/309W 7.53/8.61mph
8) 0.22mi - 2:00(8:57/mi) 146/151bpm [1308b/mi] 23cal 91/95rpm 210/251W 6.7/7.45mph
9) 0.74mi - 6:00(8:10/mi) 159/162bpm [1298b/mi] 89cal 96/100rpm 237/278W 7.35/8.25mph
10) 0.2mi - 2:00(10:02/mi) 153/161bpm [1535b/mi] 47cal 91/95rpm 203/233W 5.98/7.27mph
11) 0.52mi - 5:17(10:06/mi) 141/148bpm [1423b/mi] 66cal 91/93rpm 197/229W 5.95/6.6mph
9:48 8:37 6:00 2:00 6:00 2:00 6:00 2:00 6:00 2:00 5:17
Velociraptor
I do like a good intervals graph :) Well done!
WayOfTheDodo
Thank you!

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.
1.00 9:49 9:49 9:49 170 -195 1669 180 0-192 193 -266 123/39
1.99 18:24 8:35 8:38 135 123-147 1165 186 180-194 219 166-274 27/34
2.72 24:36 6:12 8:34 143 126-152 1225 188 178-198 223 164-290 23/25
2.93 26:18 1:42 8:02 153 150-156 1229 193 188-194 247 217-310 9/7
3.68 32:29 6:11 8:17 149 132-159 1234 189 176-198 230 170-301 23/25
3.89 34:13 1:44 7:58 160 158-162 1275 194 190-196 249 220-272 8/4
4.65 40:27 6:14 8:17 153 141-162 1267 188 176-200 230 175-319 23/25
4.87 42:20 1:53 8:25 161 159-162 1355 191 186-194 236 202-276 10/4
5.60 49:16 6:56 9:26 154 144-161 1454 186 180-192 213 170-282 36/19
5.80 51:08 1:52 9:25 141 129-151 1328 179 176-182 181 163-209 2/16
6.33 56:26 5:19 10:09 138 127-145 1401 181 176-186 192 147-233 21/14
6.51 58:16 1:50 9:56 142 133-148 1411 177 0-184 191 154-233 6/11

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 195 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 5.0% 10:29
    16 2.2% 10:12
    13 4.4% 10:37

  • Cadence Distribution

    186 avge / 200 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 185 6.5 58:19 8:56
    Still 0.1 - - 2 -

  • Power Distribution

    215W (319 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 6:54 46.28% More
    200m 54 7:12 47.84% More
    400m 1:52 7:29 48.22% More
    800m 3:53 7:49 55.45% More
    1km 4:54 7:54 58.00% More
    Mile 8:08 8:08 61.10% More
    5k 25:45 8:17 63.28% More
    5 miles 42:56 8:35 62.14% More
    10k 55:15 8:54 60.40% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:35 7:35 65.50
    5km 26:03 8:23 62.56
    5M 43:43 8:45 61.02
    10km 55:22 8:55 60.27
    10M 1:32:56 9:18 59.13
    Half 2:04:41 9:31 58.25
    20M 3:17:36 9:53 57.65
    Mara 4:25:05 10:07 57.56

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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