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Wed 19th Mar 2025 at 6:15pm by chunkywizard

Run > Intervals
  • warm
  • Time
    1:36:05
  • Miles
    7.80
  • Min/mi
    12:19
  • WAVA
    40.63
  • Stride(cm)
    83
  • Cals
    946
  • Watts
    270
  • Cadence
    157
  • BPM
    124
  • %MHR
    72.1
  • B/mi
    1528
  • Surface
    Road

Notes & Comments

400, 500, 600, 1200, 1200, 600, 500, 400, all with 75secs
Then 4 mins

And 3x 300m, 2 mins

1) 1.6km - 10:22(6:30/km) 112/133bpm [727b/km] 109cal 284/378W
2) 0.27km - 15:47(59:04/km) 90/132bpm [5316b/km] 69cal 22/334W
3) 1.22km - 7:05(5:48/km) 126/134bpm [730b/km] 84cal 305/336W
4) 1.01km - 15:35(15:23/km) 108/129bpm [1661b/km] 96cal 75/428W
5) 0.4km - 1:37(4:00/km) 135/150bpm [539b/km] 20cal 403/496W
6) 0.11km - 1:21(12:45/km) 130/151bpm [1657b/km] 14cal 123/424W
7) 0.5km - 2:01(3:59/km) 141/154bpm [563b/km] 28cal 398/483W
8) 0.1km - 1:14(12:33/km) 131/153bpm [1643b/km] 13cal 127/388W
9) 0.6km - 2:27(4:06/km) 145/155bpm [595b/km] 34cal 387/444W
10) 0.1km - 1:18(12:27/km) 135/154bpm [1681b/km] 14cal 149/431W
11) 1.2km - 4:57(4:07/km) 150/161bpm [618b/km] 71cal 382/414W
12) 0.11km - 1:19(12:28/km) 141/161bpm [1757b/km] 16cal 123/395W
13) 1.2km - 4:58(4:08/km) 156/166bpm [644b/km] 73cal 381/482W
14) 0.1km - 1:16(12:11/km) 144/165bpm [1754b/km] 15cal 145/411W
15) 0.61km - 2:30(4:07/km) 155/165bpm [639b/km] 36cal 393/493W
16) 0.1km - 1:15(12:12/km) 143/164bpm [1744b/km] 15cal 126/390W
17) 0.5km - 2:03(4:05/km) 152/162bpm [620b/km] 28cal 396/444W
18) 0.1km - 1:15(12:32/km) 142/161bpm [1780b/km] 14cal 132/426W
19) 0.4km - 1:33(3:54/km) 151/163bpm [588b/km] 22cal 405/497W
20) 0.41km - 3:45(9:05/km) 132/165bpm [1200b/km] 38cal 207/462W
21) 0.3km - 1:03(3:27/km) 151/164bpm [521b/km] 14cal 418/498W
22) 0.11km - 1:58(18:38/km) 132/163bpm [2460b/km] 17cal 82/487W
23) 0.3km - 1:02(3:26/km) 146/163bpm [501b/km] 13cal 420/515W
24) 0.1km - 1:56(18:38/km) 137/163bpm [2552b/km] 17cal 85/497W
25) 0.3km - 1:01(3:21/km) 149/164bpm [500b/km] 13cal 407/508W
26) 0.8km - 5:28(6:52/km) 135/163bpm [926b/km] 63cal 270/493W
10:22 15:47 7:05 15:35 1:37 1:21 2:01 1:14 2:27 1:18 4:57 1:19 4:58 1:16 2:30 1:15 2:03 1:15 1:33 3:45 1:03 1:58 1:02 1:56 1:01 5:28

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.
0.99 10:21 10:21 10:26 112 80-133 1169 166 106-176 284 104-378 2/1
1.16 26:09 15:48 1:35:16 90 76-132 8574 27 0-218 22 0-334 0/0
1.92 33:14 7:04 9:19 126 93-134 1174 173 92-176 306 49-336 0/0
2.55 48:46 15:32 24:40 108 88-129 2664 66 0-254 74 0-428 0/0
2.80 50:22 1:37 6:27 135 89-150 871 188 180-194 403 153-496 0/0
2.86 51:43 1:20 20:37 130 104-151 2681 100 0-220 124 0-424 0/0
3.17 53:43 2:01 6:27 141 115-154 908 186 132-194 398 152-483 0/0
3.23 54:57 1:14 20:10 131 109-153 2641 109 0-178 126 0-388 0/0
3.60 57:24 2:26 6:35 145 116-155 954 186 124-194 388 23-444 0/0
3.67 58:41 1:17 20:23 135 112-154 2753 115 108-182 149 108-431 0/0
4.41 1:03:37 4:56 6:38 150 115-161 994 184 180-190 382 197-414 0/0
4.48 1:04:56 1:18 20:22 141 122-161 2873 109 0-184 123 32-395 0/0
5.22 1:09:53 4:58 6:39 156 122-166 1038 183 136-190 381 164-482 0/0
5.29 1:11:10 1:16 19:43 144 128-165 2839 113 0-184 146 34-411 0/0
5.66 1:13:38 2:28 6:36 155 136-165 1024 183 180-186 393 255-493 0/0
5.72 1:14:53 1:15 20:01 143 121-164 2861 114 0-180 126 13-390 0/0
6.03 1:16:55 2:01 6:33 152 121-162 996 183 112-192 396 145-444 0/0
6.09 1:18:09 1:14 20:33 142 124-161 2918 106 0-178 132 0-426 0/0
6.34 1:19:41 1:32 6:15 151 127-163 944 188 110-192 406 145-497 0/0
6.59 1:23:26 3:44 14:42 132 122-165 1941 142 0-204 207 4-462 0/0
6.78 1:24:28 1:03 5:34 151 129-164 840 199 188-202 419 193-498 0/0
6.85 1:26:26 1:57 30:05 132 113-163 3970 80 0-188 83 0-487 0/0
7.03 1:27:27 1:01 5:32 147 121-163 814 200 186-204 422 166-515 0/0
7.09 1:29:22 1:55 30:16 137 116-163 4147 79 0-192 85 0-497 0/0
7.28 1:30:23 1:00 5:25 149 127-164 806 200 154-204 408 134-508 0/0
7.77 1:35:50 5:27 +1 11:03 135 128-163 1493 159 98-192 270 118-493 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 166 max Delete HR Trace

  • Cadence Distribution

    157 avge / 254 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 56.7 177 6.7 54:26 8:06
    Walk 21.9 104 1.1 21:03 19:29
    Still 21.4 - - 20:34 -

  • Power Distribution

    270W (515 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 19 5:06 59.22% More
    200m 39 5:17 61.57% More
    400m 1:33 6:15 54.56% More
    800m 3:17 6:36 61.14% More
    1km 4:06 6:36 64.40% More
    Mile 7:27 7:27 60.97% More
    5k 24:44 7:58 61.02% More
    5 miles 44:36 8:55 55.20% More
    10k 1:05:27 10:32 46.98% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:31 10:31 43.23
    5km 35:39 11:28 42.32
    5M 59:31 11:54 41.37
    10km 1:15:13 12:06 40.88
    10M 2:05:34 12:33 40.23
    Half 2:47:56 12:49 39.70
    20M 4:24:53 13:15 39.39
    Mara 5:54:16 13:31 39.39

Bespoke Fields

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