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Wed 19th Mar 2025 at 10:15am by SJA

Run > Intervals
  • Time
    1:01:17
  • Miles
    7.38
  • Min/mi
    8:18
  • Pacing
    89.8%
  • WAVA
    58.52
  • Stride(cm)
    106
  • Cals
    728
  • Watts
    263
  • Cadence
    183
  • BPM
    150
  • %MHR
    82.1
  • B/mi
    1248
  • Asc(m)
    30
  • Surface
    Road

Notes & Comments

6 x 400m, 400m recovery

1) 1mi - 8:28(8:28/mi) 138/146bpm [1168b/mi] 95cal 246/302W
2) 1mi - 8:16(8:16/mi) 148/152bpm [1224b/mi] 99cal 258/331W
3) 0.25mi - 1:42(6:47/mi) 161/166bpm [1093b/mi] 22cal 309/322W
4) 0.25mi - 2:17(8:57/mi) 149/165bpm [1333b/mi] 27cal 248/310W
5) 0.25mi - 1:42(6:52/mi) 161/166bpm [1104b/mi] 22cal 296/328W
6) 0.25mi - 2:12(8:41/mi) 154/167bpm [1337b/mi] 27cal 257/325W
7) 0.25mi - 1:39(6:39/mi) 166/169bpm [1105b/mi] 22cal 307/346W
8) 0.25mi - 2:08(8:43/mi) 155/168bpm [1352b/mi] 26cal 250/311W
9) 0.25mi - 1:41(6:42/mi) 164/168bpm [1098b/mi] 23cal 307/344W
10) 0.25mi - 2:14(8:59/mi) 153/167bpm [1375b/mi] 27cal 253/323W
11) 0.25mi - 1:39(6:41/mi) 164/168bpm [1095b/mi] 22cal 324/347W
12) 0.25mi - 2:12(8:43/mi) 155/168bpm [1350b/mi] 27cal 261/340W
13) 0.25mi - 1:40(6:42/mi) 165/168bpm [1105b/mi] 22cal 315/345W
14) 0.25mi - 2:15(9:01/mi) 153/167bpm [1379b/mi] 27cal 249/324W
15) 1mi - 8:47(8:47/mi) 149/155bpm [1309b/mi] 101cal 253/307W
16) 1mi - 8:51(8:51/mi) 147/152bpm [1301b/mi] 99cal 255/284W
17) 0.39mi - 3:35(9:17/mi) 148/151bpm [1373b/mi] 40cal 256/294W
8:28 8:16 1:42 2:17 1:42 2:12 1:39 2:08 1:41 2:14 1:39 2:12 1:40 2:15 8:47 8:51 3:35

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.
1.00 8:27 8:27 8:27 138 97-146 1166 179 0-186 246 0-302 4/16
2.00 16:42 8:15 8:16 148 142-152 1224 181 152-202 258 213-331 8/15
2.25 18:23 1:41 6:47 161 152-166 1091 195 182-202 308 278-322 0/1
2.50 20:38 2:15 8:55 149 137-165 1328 180 170-194 248 232-310 3/3
2.74 22:19 1:41 6:52 161 148-166 1107 195 182-200 296 238-328 1/2
3.00 24:30 2:11 8:41 154 147-167 1337 180 170-196 257 233-325 1/0
3.24 26:08 1:38 6:41 166 156-169 1109 198 188-202 307 268-346 1/2
3.48 28:15 2:07 8:43 155 148-168 1351 181 172-198 250 234-311 1/2
3.73 29:56 1:41 6:44 164 152-168 1103 195 182-200 307 244-344 4/3
3.98 32:08 2:12 8:57 153 140-167 1369 178 170-196 253 219-323 3/3
4.22 33:46 1:38 6:40 164 153-168 1094 197 184-200 324 256-347 2/1
4.47 35:57 2:11 8:43 155 150-168 1352 181 170-194 261 239-340 2/1
4.72 37:36 1:39 6:42 165 156-168 1106 197 186-200 315 258-345 1/1
4.97 39:50 2:14 9:03 153 143-167 1384 180 174-194 249 234-324 1/1
5.97 48:37 8:47 8:48 149 136-155 1311 180 0-192 253 0-307 13/10
6.97 57:28 8:51 8:51 147 143-152 1301 181 178-184 255 237-284 13/5
7.35 1:01:03 3:35 +1 9:18 148 145-151 1376 180 176-184 256 222-294 9/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 169 max Delete HR Trace

  • Cadence Distribution

    183 avge / 202 max Stride Length: 106cm

  • Power Distribution

    263W (347 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:40 50.21% More
    800m 3:38 7:20 53.68% More
    1km 4:38 7:27 55.52% More
    Mile 7:37 7:37 58.07% More
    5k 24:05 7:45 61.14% More
    5 miles 40:00 8:00 60.00% More
    10k 50:46 8:10 59.02% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:22 7:22 60.03
    5km 24:30 7:53 60.10
    5M 40:34 8:07 59.16
    10km 51:04 8:13 58.67
    10M 1:24:34 8:27 58.16
    Half 1:52:36 8:36 57.65
    20M 2:56:19 8:49 57.57
    Mara 3:54:45 8:58 57.80
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