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Wed 19th Mar 2025 at 5:42pm by slowblonde

Run > Intervals
  • Time
    49:21
  • Miles
    4.55
  • Min/mi
    10:51
  • WAVA
    46.66
  • Stride(cm)
    80
  • Cals
    444
  • Cadence
    185
  • BPM
    128
  • %MHR
    70.9
  • B/mi
    1385
  • Asc(m)
    45
  • Surface
    Road

Notes & Comments

Negative Split Intervals

With Tracy, Eimear, Gemma & Ted

1) 1mi - 11:17(11:17/mi) 131/155bpm [1478b/mi] 101cal
2) 1mi - 11:24(11:24/mi) 140/159bpm [1597b/mi] 103cal
3) 1mi - 10:04(10:04/mi) 122/151bpm [1228b/mi] 92cal
4) 1mi - 11:07(11:07/mi) 117/130bpm [1300b/mi] 97cal
5) 0.55mi - 5:28(10:01/mi) 126/142bpm [1263b/mi] 51cal
11:17 11:24 10:04 11:07 5:28

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 35 35 9:16 80 68-100 741 184 172-188 1/1
0.13 1:14 39 10:25 111 101-115 1156 183 180-186 2/0
0.19 1:57 43 11:23 120 114-124 1366 181 178-184 2/0
0.25 2:41 44 11:46 124 122-128 1460 181 180-182 0/1
0.31 3:24 43 11:31 127 124-136 1463 181 178-182 1/1
0.38 4:06 42 11:11 140 137-142 1567 181 180-184 1/1
0.44 4:51 45 11:58 139 137-142 1663 182 180-184 2/0
0.50 5:32 42 11:08 137 129-142 1526 182 180-184 1/1
0.56 6:14 41 11:02 133 128-137 1467 180 178-184 0/3
0.63 6:54 41 10:50 133 131-137 1442 181 176-184 0/2
0.69 7:38 43 11:30 134 130-138 1541 183 180-186 1/1
0.75 8:21 43 11:32 135 132-138 1557 180 178-184 1/0
0.81 9:03 42 11:17 138 136-141 1557 184 182-186 1/1
0.88 9:50 47 12:25 143 138-146 1775 181 180-186 2/0
0.94 10:33 43 11:35 150 146-155 1737 183 180-186 3/0
1.00 11:17 43 11:35 151 149-154 1750 184 182-186 1/1
1.06 11:58 41 11:04 151 148-152 1670 184 182-186 1/0
1.13 12:51 53 14:03 136 125-148 1910 163 126-188 1/1
1.19 13:30 40 10:34 138 126-145 1459 186 182-192 2/1
1.25 14:11 40 10:48 143 141-145 1544 185 182-186 0/3
1.31 14:54 43 11:27 145 142-147 1661 185 182-188 0/1
1.38 15:40 46 12:11 146 145-150 1779 186 184-190 1/0
1.44 16:23 44 11:38 149 147-152 1733 185 184-186 1/1
1.50 17:08 44 11:50 147 143-149 1740 184 178-190 0/1
1.56 17:51 43 11:32 150 145-155 1730 185 180-186 1/1
1.63 18:36 45 12:05 154 150-158 1860 184 180-188 1/1
1.69 28:59 10:23 +9:49 2:46:03 95 82-159 15775 179 88-192 0/1
1.75 29:47 48 12:49 126 109-139 1614 185 182-188 3/6
1.81 30:29 42 11:17 136 133-141 1535 185 184-190 1/0
1.88 31:12 43 11:25 137 134-142 1564 186 182-192 2/0
1.94 31:51 39 10:22 138 137-141 1431 186 182-190 0/0
2.00 32:31 40 10:42 142 139-144 1519 187 186-188 3/0
2.06 33:11 40 10:39 146 142-148 1555 185 184-188 0/3
2.13 34:59 1:48 +1:07 28:48 122 109-149 3514 186 182-188 0/1
2.19 35:41 42 11:07 125 118-132 1391 184 180-186 1/2
2.25 36:18 37 9:52 137 132-142 1352 186 176-192 1/0
2.31 36:52 34 9:08 147 143-151 1342 192 190-194 2/1
2.38 39:03 2:11 +1:36 35:02 111 101-145 3888 187 184-192 0/2
2.44 39:45 41 11:03 117 115-119 1294 185 184-188 1/3
2.50 40:21 36 9:36 121 116-126 1162 189 178-196 3/0
2.56 40:54 33 8:51 122 121-124 1080 192 190-194 1/2
2.63 42:33 1:39 +1:02 26:26 109 103-123 2882 186 180-190 1/2
2.69 43:15 42 11:05 122 117-128 1351 185 182-186 1/0
2.75 43:48 33 8:50 127 122-129 1121 189 180-196 2/1
2.81 44:21 33 8:53 119 116-121 1058 192 188-196 0/2
2.88 46:10 1:49 +1:11 29:09 101 94-120 2944 184 174-188 1/2
2.94 46:55 45 12:01 113 109-116 1358 184 182-186 2/0
3.00 47:30 35 9:13 119 115-125 1097 188 180-194 1/2
3.06 51:34 4:04 +3:31 1:05:05 123 122-127 8005 191 186-194 1/2
3.13 54:48 3:14 +1:29 51:47 119 96-130 6163 185 106-196 1/1
3.19 56:37 1:48 +1:12 28:54 115 97-129 3323 191 182-196 3/1
3.25 57:16 39 10:29 107 99-115 1121 185 182-188 0/2
3.31 58:00 44 11:45 121 113-129 1422 183 180-190 1/2
3.38 58:32 33 8:41 122 118-128 1059 193 190-194 3/0
3.44 1:00:05 1:32 +58 24:39 115 102-123 2835 191 180-196 1/2
3.50 1:00:44 40 10:33 114 107-118 1202 187 184-190 1/2
3.56 1:01:25 41 10:48 121 118-125 1308 186 182-192 1/1
3.63 1:01:57 32 8:37 123 119-125 1060 193 188-196 3/0
3.69 1:03:36 1:39 +1:03 26:18 117 108-129 3077 189 184-192 0/3
3.75 1:04:17 41 11:00 115 109-121 1265 184 182-186 1/2
3.81 1:05:00 43 11:28 121 117-125 1387 185 182-190 2/0
3.88 1:05:31 31 8:21 123 120-126 1027 193 188-194 2/1
3.94 1:07:29 1:58 +1:22 31:24 110 92-127 3454 189 184-194 1/1
4.00 1:08:12 42 11:17 112 99-118 1264 185 182-188 1/2
4.06 1:09:00 48 +13 12:53 114 110-120 1469 188 156-196 4/0
4.13 1:09:33 33 8:43 121 112-128 1054 194 192-196 0/4
4.19 1:10:50 1:17 +40 20:35 113 108-126 2325 178 96-194 1/2
4.25 1:11:31 41 10:59 119 112-127 1306 186 182-188 1/0
4.31 1:12:12 41 10:56 125 121-131 1366 185 184-188 3/0
4.38 1:12:50 38 10:07 133 129-137 1345 186 182-190 1/2
4.44 1:13:27 37 9:56 134 130-139 1332 186 184-188 1/1
4.50 1:14:04 37 9:45 138 134-142 1346 186 184-188 0/1
4.55 1:14:33 29 10:40 139 138-142 1482 187 184-190 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 159 max Delete HR Trace

  • Cadence Distribution

    185 avge / 196 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 75.6 185 4.5 51:35 15:42
    Walk 1.6 117 0 1:31 1:21:20
    Still 2.0 - - 1:55 -
    Pause 20.8 - - 19:32 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:23 9:34 39.54% More
    800m 5:30 11:05 37.48% More
    1km 6:52 11:04 39.06% More
    Mile 11:16 11:16 40.36% More
    5k 54:39 17:35 28.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:10 10:10 44.76
    5km 33:09 10:40 47.20
    5M 54:27 10:53 46.57
    10km 1:08:17 10:59 46.25
    10M 1:52:08 11:13 46.38
    Half 2:28:35 11:21 46.30
    20M 3:50:56 11:33 46.22
    Mara 5:06:00 11:41 45.91
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