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Tue 18th Mar 2025 at 1:59pm by Uwe

Run > Intervals
  • Time
    30:09
  • Miles
    2.81
  • Min/mi
    10:44
  • Pacing
    80.9%
  • WAVA
    50.62
  • Stride(cm)
    96
  • Cals
    362
  • Cadence
    156
  • BPM
    135
  • %MHR
    78.8
  • B/mi
    1446
  • Asc(m)
    139
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

1) 1mi - 11:12(11:12/mi) 128/143bpm [1434b/mi] 130cal 5.36/7.51mph
2) 1mi - 10:48(10:48/mi) 140/145bpm [1511b/mi] 132cal 5.56/8.93mph
3) 0.81mi - 8:09(10:05/mi) 139/145bpm [1401b/mi] 100cal 5.95/9.29mph

Recovered from calf strain. Included 7 x 200m fast with 200m recoveries. Rates: 8:45, 8:37, 7:47, 7:55, 6:48, 6:57 and 6:40.
11:12 10:48 8:09

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.
0.06 37 37 9:50 99 86-106 973 156 152-160 0/3
0.13 1:13 36 9:44 112 108-116 1090 158 156-162 0/2
0.19 1:49 35 9:25 117 116-118 1103 155 152-158 1/4
0.25 2:29 40 10:44 118 117-119 1267 155 154-156 0/7
0.31 3:13 44 11:44 122 119-124 1431 154 152-156 8/1
0.38 3:59 46 12:19 124 124-125 1528 153 106-162 2/0
0.44 4:42 42 11:18 126 124-128 1423 155 154-156 1/1
0.50 5:23 42 11:06 128 127-130 1421 156 154-156 9/1
0.56 6:05 42 11:15 131 130-133 1474 157 156-158 5/2
0.63 6:48 42 11:14 135 134-136 1517 157 154-158 7/1
0.69 7:31 44 11:41 138 136-139 1612 156 154-158 13/0
0.75 8:13 41 11:01 141 139-142 1554 156 154-158 4/3
0.81 9:17 1:04 17:10 137 133-142 2353 137 102-168 3/3
0.88 9:47 30 8:01 137 133-140 1099 167 166-168 1/6
0.94 10:31 44 11:37 142 141-143 1650 179 150-240 8/2
1.00 11:13 42 11:09 142 141-142 1584 153 150-154 8/2
1.06 12:03 50 13:23 140 137-142 1875 153 122-166 2/2
1.13 12:33 31 8:11 140 138-143 1145 165 164-166 0/2
1.19 13:19 45 12:05 143 141-144 1729 145 112-166 5/1
1.25 14:00 42 11:07 142 142-143 1578 154 152-158 9/2
1.31 14:49 49 12:58 140 136-143 1814 161 154-172 3/4
1.38 15:22 33 8:46 140 139-142 1227 168 168-168 12/0
1.44 16:13 52 13:45 143 141-144 1966 146 106-168 3/8
1.50 16:52 39 10:19 136 134-139 1402 155 152-156 3/4
1.56 17:35 43 11:35 135 134-136 1564 158 154-170 1/7
1.63 18:03 28 7:26 138 136-139 1026 167 166-170 4/0
1.69 18:39 36 9:37 143 141-145 1376 162 118-170 1/2
1.75 19:26 46 12:18 142 139-145 1746 151 112-220 3/4
1.81 20:12 46 12:24 138 134-139 1711 155 134-176 2/2
1.88 20:42 30 7:53 137 136-139 1081 172 170-174 0/4
1.94 21:20 38 10:13 142 139-143 1450 155 116-174 0/4
2.00 22:00 40 10:43 141 139-142 1512 149 116-156 3/0
2.06 22:43 43 11:22 138 136-139 1569 158 154-172 1/2
2.13 23:10 28 7:21 138 137-140 1014 173 172-174 1/5
2.19 23:42 32 8:32 143 141-144 1221 163 120-174 1/2
2.25 24:28 46 12:16 140 136-144 1716 143 112-158 2/14
2.31 25:13 45 12:01 136 135-137 1633 148 106-170 3/2
2.38 25:40 26 7:03 137 136-138 966 172 168-176 0/8
2.44 26:11 31 8:18 141 138-143 1170 168 128-176 4/6
2.50 26:59 48 12:45 139 138-141 1773 138 120-156 0/7
2.56 27:36 38 10:00 137 136-138 1370 154 152-154 0/4
2.63 28:13 37 9:49 137 136-137 1346 155 152-158 1/5
2.69 28:53 40 10:42 136 136-137 1455 155 154-158 0/6
2.75 29:33 40 10:34 138 137-140 1457 157 156-160 3/2
2.81 30:10 37 10:33 142 140-143 1497 158 154-162 3/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 145 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 13.2% 8:19
    20 9.3% 11:20
    19 12.5% 12:42
    15 8.2% 8:10
    14 6.8% 11:05
    12 7.9% 12:21

  • Cadence Distribution

    156 avge / 240 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.5 159 2.7 27:36 10:11
    Walk 8.2 115 0.1 2:29 25:27
    Still 0.3 - - 5 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:17 9:13 40.93% More
    800m 4:48 9:39 46.60% More
    1km 5:48 9:20 51.01% More
    Mile 9:52 9:52 52.50% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:05 10:05 51.40
    5km 33:32 10:48 50.39
    5M 55:32 11:06 49.90
    10km 1:09:55 11:15 49.61
    10M 1:55:47 11:35 49.38
    Half 2:34:09 11:46 49.05
    20M 4:01:24 12:04 49.19
    Mara 5:21:25 12:16 49.53

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