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Tue 18th Mar 2025 at 7:05pm by Alberon

Run > Intervals
  • Time
    34:00
  • Miles
    4.10
  • Min/mi
    8:18
  • Pacing
    88.3%
  • WAVA
    65.12
  • Stride(cm)
    112
  • Cals
    379
  • Watts
    335
  • Cadence
    174
  • BPM
    109
  • %MHR
    67
  • B/mi
    906
  • Asc(m)
    35
  • Surface
    Trail

Notes & Comments

1) 1mi - 8:04(8:04/mi) 99/108bpm [799b/mi] 84cal 336/450W
2) 1mi - 8:38(8:38/mi) 104/115bpm [898b/mi] 91cal 323/444W
3) 1mi - 8:26(8:26/mi) 113/121bpm [953b/mi] 96cal 322/415W
4) 1mi - 8:04(8:04/mi) 119/124bpm [960b/mi] 98cal 343/442W
5) 0.1mi - 48(7:39/mi) 126/131bpm [965b/mi] 10cal 420/460W
8:04 8:38 8:26 8:04 48

Map
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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 30 30 7:52 67 57-81 528 179 176-182 315 127-424 0/2
0.13 56 26 7:00 87 81-90 609 178 176-182 337 305-388 0/3
0.19 1:24 28 7:31 94 91-96 706 176 174-178 318 307-326 0/1
0.25 1:52 28 7:24 97 96-99 718 175 172-180 337 313-365 1/1
0.31 2:20 28 7:35 100 98-101 758 175 172-178 326 308-363 0/1
0.38 2:51 30 8:06 102 101-103 826 175 172-178 309 286-329 1/1
0.44 3:21 31 8:11 101 100-103 827 175 174-176 303 281-320 1/0
0.50 3:53 32 8:26 104 103-104 878 174 168-176 319 255-389 2/2
0.56 4:23 30 8:02 103 103-104 827 174 172-174 336 275-400 1/1
0.63 4:53 30 8:05 104 103-104 841 176 172-178 356 332-402 1/1
0.69 5:22 28 7:33 104 104-105 786 177 176-178 367 344-422 2/2
0.75 5:51 30 7:55 105 104-106 832 176 172-178 385 367-408 1/1
0.81 6:24 33 8:48 104 104-105 915 174 172-178 358 331-384 2/0
0.88 6:56 31 8:20 104 103-105 867 175 174-178 365 354-381 1/1
0.94 7:27 32 8:26 104 103-105 876 176 174-178 345 311-378 5/1
1.00 8:04 36 9:42 106 104-108 1028 172 164-178 380 241-450 1/2
1.06 8:33 30 7:58 108 107-108 860 175 172-176 301 266-361 1/2
1.13 9:04 31 8:15 106 105-107 875 174 172-176 308 285-322 0/2
1.19 9:36 31 8:19 107 106-107 890 174 172-176 301 284-317 0/2
1.25 10:05 30 7:59 103 100-106 822 174 172-176 304 298-313 0/1
1.31 10:36 31 8:13 99 98-100 814 173 172-176 304 282-318 1/1
1.38 11:07 31 8:18 99 97-99 822 173 172-174 306 301-316 1/1
1.44 11:39 32 8:29 100 97-101 848 173 172-174 312 297-322 1/1
1.50 12:13 34 8:57 101 100-102 904 173 166-176 313 219-369 0/1
1.56 12:44 31 8:24 101 100-102 848 174 172-176 345 332-357 3/1
1.63 13:15 30 8:06 102 102-104 827 174 172-176 352 334-383 1/2
1.69 13:45 31 8:11 103 101-104 842 174 172-176 354 343-369 1/1
1.75 14:15 30 7:57 102 101-102 812 174 172-178 372 359-385 1/0
1.81 14:46 31 8:17 102 101-104 845 174 172-176 367 350-383 2/1
1.88 15:19 33 8:45 106 104-107 927 172 170-174 381 347-433 3/1
1.94 15:52 32 8:40 109 108-109 944 173 170-176 350 314-424 5/2
2.00 16:42 50 13:21 111 108-115 1481 159 96-174 267 86-444 0/2
2.06 17:27 45 11:59 107 105-109 1282 166 162-172 217 179-258 0/2
2.13 18:07 40 10:41 104 104-105 1112 169 166-170 270 211-297 0/1
2.19 18:40 33 8:50 103 101-105 910 173 166-180 303 270-363 2/0
2.25 19:07 27 7:19 107 105-108 782 177 176-178 323 293-363 2/2
2.31 19:35 28 7:32 109 108-111 821 177 174-178 306 298-327 0/1
2.38 20:03 28 7:29 114 112-114 853 176 174-178 341 321-355 0/2
2.44 20:33 29 7:49 115 114-116 900 175 172-178 334 327-340 0/1
2.50 21:03 30 8:01 116 115-117 929 174 170-176 330 278-380 0/0
2.56 21:33 31 8:08 116 115-117 944 175 172-178 314 292-344 0/1
2.63 22:03 29 7:47 115 115-116 894 175 174-176 327 307-339 1/0
2.69 22:35 33 8:44 116 115-117 1012 174 162-178 338 229-401 2/1
2.75 23:06 31 8:08 117 116-118 952 176 172-178 365 339-384 2/2
2.81 23:34 28 7:35 117 116-117 888 175 174-176 383 360-395 3/2
2.88 24:02 27 7:16 116 115-117 843 176 174-178 383 369-403 1/1
2.94 24:34 33 8:44 117 115-119 1022 172 168-176 361 328-415 1/0
3.00 25:07 33 8:50 120 118-121 1060 173 170-176 337 320-359 1/1
3.06 25:39 32 8:25 120 118-120 1011 173 170-176 374 326-420 3/0
3.13 26:12 33 8:46 119 118-119 1043 174 170-176 361 340-405 1/0
3.19 26:44 32 8:37 117 116-118 1008 172 168-176 303 283-388 2/0
3.25 27:13 29 7:38 116 116-117 886 173 172-174 303 281-328 0/2
3.31 27:41 28 7:27 116 116-117 864 175 172-176 322 302-340 0/2
3.38 28:11 30 8:01 117 116-120 938 175 172-178 333 323-341 0/1
3.44 28:40 29 7:46 123 121-124 956 175 174-176 324 320-329 1/1
3.50 29:10 30 7:57 121 121-123 963 174 172-176 323 319-326 0/0
3.56 29:38 28 7:34 122 120-122 922 174 172-178 320 312-331 0/1
3.63 30:12 34 9:00 121 120-122 1089 172 166-176 321 234-344 1/1
3.69 30:44 32 8:27 120 120-121 1014 173 170-176 321 288-363 1/2
3.75 31:14 31 8:11 119 119-121 974 176 172-178 354 337-369 3/2
3.81 31:44 30 7:52 119 119-120 937 175 174-178 359 349-368 0/1
3.88 32:12 29 7:38 120 119-121 917 175 172-178 377 373-385 2/1
3.94 32:42 30 7:56 120 120-121 952 176 174-178 393 364-408 2/2
4.00 33:11 29 7:46 121 120-122 940 176 174-178 397 366-442 3/0
4.06 33:40 29 7:42 124 121-128 955 176 174-176 426 394-460 3/1
4.10 34:00 20 7:49 130 128-131 1015 175 172-176 413 391-429 1/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    109 avge / 131 max Delete HR Trace

  • Cadence Distribution

    174 avge / 182 max Stride Length: 112cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.5 174 4.1 33:50 8:15
    Walk 0.3 96 0 6 15:27
    Still 0.2 - - 4 -

  • Power Distribution

    335W (460 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:10 50.98% More
    800m 3:49 7:40 57.43% More
    1km 4:48 7:44 60.25% More
    Mile 7:59 7:59 63.55% More
    5k 25:57 8:21 63.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:33 6:33 77.43
    5km 24:36 7:55 67.44
    5M 42:52 8:34 63.41
    10km 55:14 8:53 61.59
    10M 1:36:14 9:37 58.23
    Half 2:11:52 10:04 56.19
    20M 3:36:04 10:48 53.82
    Mara 4:56:05 11:18 52.63
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