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Tue 18th Mar 2025 at 6:32pm by G-Dawg

Run > Intervals
  • cold
  • Time
    1:06:24
  • Miles
    7.20
  • Min/mi
    9:13
  • WAVA
    55.40
  • Stride(cm)
    109
  • Cals
    690
  • Cadence
    161
  • BPM
    129
  • %MHR
    78.9
  • B/mi
    1194
  • Asc(m)
    17
  • Surface
    Track

Notes & Comments

WAC - 10 x 600m (200m recs). Good session. Right leg is the only issue.

1) 1mi - 8:22(8:22/mi) 138/148bpm [1155b/mi] 119cal 7.17/7.66mph
2) 1mi - 8:00(8:00/mi) 147/160bpm [1177b/mi] 120cal 7.5/10.29mph
3) 0.18mi - 1:28(8:14/mi) 144/159bpm [1186b/mi] 19cal 7.29/10.31mph
4) 0.39mi - 2:33(6:31/mi) 146/152bpm [951b/mi] 38cal 9.21/9.77mph
5) 0.13mi - 2:08(16:45/mi) 124/142bpm [2077b/mi] 18cal 3.58/9.6mph
6) 0.39mi - 2:24(6:09/mi) 131/141bpm [805b/mi] 26cal 9.76/10.69mph
7) 0.13mi - 2:22(18:32/mi) 124/140bpm [2298b/mi] 18cal 3.24/9.56mph
8) 0.38mi - 2:25(6:24/mi) 141/151bpm [903b/mi] 32cal 9.37/10.85mph
9) 0.13mi - 2:35(19:14/mi) 136/148bpm [2616b/mi] 31cal 3.12/9.08mph
10) 0.38mi - 2:23(6:16/mi) 138/144bpm [865b/mi] 31cal 9.58/11.4mph
11) 0.13mi - 2:53(22:02/mi) 116/136bpm [2555b/mi] 18cal 2.72/9.66mph
12) 0.38mi - 2:16(6:00/mi) 127/136bpm [763b/mi] 21cal 9.99/10.94mph
13) 0.14mi - 2:44(20:01/mi) 112/132bpm [2243b/mi] 15cal 3/9.85mph
14) 0.37mi - 2:21(6:18/mi) 134/143bpm [845b/mi] 27cal 9.52/10.71mph
15) 0.14mi - 2:46(20:21/mi) 123/146bpm [2503b/mi] 22cal 2.95/9.89mph
16) 0.38mi - 2:16(6:02/mi) 133/141bpm [802b/mi] 26cal 9.96/11.42mph
17) 0.14mi - 3:07(22:57/mi) 119/141bpm [2731b/mi] 19cal 2.61/10mph
18) 0.37mi - 2:18(6:08/mi) 126/138bpm [774b/mi] 19cal 9.77/11.19mph
19) 0.14mi - 3:02(22:24/mi) 112/134bpm [2509b/mi] 15cal 2.68/9.83mph
20) 0.38mi - 2:16(5:59/mi) 126/137bpm [754b/mi] 21cal 10.03/11.31mph
21) 0.14mi - 3:05(22:09/mi) 106/123bpm [2349b/mi] 13cal 2.71/10.42mph
22) 0.38mi - 2:17(6:02/mi) 125/138bpm [753b/mi] 20cal 9.95/11.33mph
23) 0.01mi - 19(26:31/mi) 126/128bpm [3341b/mi] 2cal 2.26/10.77mph
8:22 8:00 1:28 2:33 2:08 2:24 2:22 2:25 2:35 2:23 2:53 2:16 2:44 2:21 2:46 2:16 3:07 2:18 3:02 2:16 3:05 2:17 19

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.
1.00 8:21 8:21 8:21 136 85-148 1137 163 0-170 19/18
2.00 26:05 17:43 +1 17:44 145 98-160 2572 164 0-178 18/17
2.18 31:44 5:40 +1 32:01 141 110-159 4514 166 162-178 6/7
2.56 34:16 2:32 6:31 146 137-152 952 176 164-178 8/7
2.69 36:23 2:07 16:55 124 106-142 2097 95 0-176 3/4
3.08 38:47 2:24 6:09 130 109-140 800 176 0-186 9/8
3.21 41:08 2:20 18:41 125 114-139 2335 95 0-178 3/4
3.58 43:32 2:24 6:23 138 113-151 880 176 114-182 12/10
3.71 46:06 2:34 19:29 135 119-148 2630 61 0-178 4/6
4.09 48:30 2:24 6:18 137 118-144 864 177 110-184 10/8
4.22 51:20 2:50 22:01 116 102-136 2555 73 0-176 5/6
4.60 53:35 2:15 5:58 125 101-135 746 175 0-188 9/8
4.73 56:19 2:44 20:24 112 97-132 2285 78 0-182 6/8
5.11 58:39 2:20 6:15 132 103-143 826 168 0-182 8/4
5.24 1:01:25 2:45 20:39 124 101-145 2561 95 0-180 3/5
5.62 1:03:40 2:15 6:00 131 101-141 786 178 0-186 9/8
5.75 1:06:45 3:06 23:18 119 107-141 2773 72 0-182 7/8
6.12 1:09:01 2:16 6:05 126 109-137 767 181 98-186 9/8
6.25 1:12:03 3:01 22:44 111 97-134 2522 77 0-182 6/7
6.63 1:14:18 2:15 5:57 124 98-137 738 178 0-190 9/8
6.77 1:17:23 3:05 22:29 107 93-123 2406 97 0-184 4/6
7.15 1:19:40 2:17 6:01 122 93-138 734 178 0-188 9/8
7.16 1:20:00 20 +1 28:01 125 121-127 3502 121 0-184 1/0
7.16 1:20:00 0 +1 0 121 121-121 NAN 0 0-0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 160 max Delete HR Trace

  • Cadence Distribution

    161 avge / 190 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 65.0 176 6.3 48:49 9:14
    Walk 24.1 103 0.9 21:42 25:14
    Still 0.1 - - 6 -
    Pause 10.8 - - 9:43 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:48 59.96% More
    800m 3:30 7:02 58.77% More
    1km 4:44 7:37 57.19% More
    Mile 7:54 7:54 59.27% More
    5k 29:03 9:21 53.27% More
    5 miles 48:11 9:38 52.44% More
    10k 1:10:42 11:23 44.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:02 8:02 58.24
    5km 27:01 8:42 57.26
    5M 44:57 8:59 56.22
    10km 56:43 9:08 55.67
    10M 1:34:22 9:26 55.01
    Half 2:05:59 9:37 54.41
    20M 3:18:07 9:54 54.19
    Mara 4:24:29 10:06 54.31
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