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Thu 20th Mar 2025 at 4:41am by TBR (TheBeardRunner)

Run > Intervals
  • Time
    1:44:30
  • Miles
    9.72
  • Min/mi
    10:45
  • Pacing
    72.5%
  • WAVA
    49.17
  • Stride(cm)
    85
  • Cals
    715
  • Cadence
    176
  • BPM
    141
  • %MHR
    73.6
  • B/mi
    1518
  • Asc(m)
    396
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

40 mins solo, 6 miles with Arjun. 6x800m with 400m recovery.

1) 1mi - 11:53(11:53/mi) 134/141bpm [1592b/mi] 91cal 5.05/5.72mph
2) 1mi - 11:17(11:17/mi) 135/144bpm [1523b/mi] 79cal 5.32/5.95mph
3) 1mi - 11:09(11:09/mi) 145/151bpm [1616b/mi] 90cal 5.38/5.63mph
4) 1mi - 11:03(11:03/mi) 142/151bpm [1568b/mi] 79cal 5.43/5.8mph
5) 0.4mi - 4:40(11:37/mi) 146/165bpm [1695b/mi] 35cal 5.17/5.47mph
6) 0.5mi - 4:52(9:44/mi) 148/167bpm [1441b/mi] 38cal 6.16/6.32mph
7) 0.25mi - 2:41(10:44/mi) 146/153bpm [1568b/mi] 19cal 5.59/6.32mph
8) 0.5mi - 4:42(9:24/mi) 147/155bpm [1383b/mi] 35cal 6.38/6.64mph
9) 0.25mi - 2:40(10:40/mi) 136/156bpm [1450b/mi] 13cal 5.63/6.64mph
10) 0.5mi - 4:39(9:18/mi) 140/146bpm [1303b/mi] 25cal 6.45/6.59mph
11) 0.25mi - 2:47(11:10/mi) 142/149bpm [1585b/mi] 16cal 5.38/6.59mph
12) 0.5mi - 4:40(9:21/mi) 141/145bpm [1318b/mi] 25cal 6.42/6.72mph
13) 0.25mi - 2:43(10:53/mi) 140/143bpm [1524b/mi] 14cal 5.51/6.59mph
14) 0.5mi - 4:42(9:24/mi) 143/154bpm [1345b/mi] 28cal 6.38/6.53mph
15) 0.25mi - 2:49(11:15/mi) 142/149bpm [1598b/mi] 16cal 5.33/6.18mph
16) 0.5mi - 4:48(9:37/mi) 145/157bpm [1394b/mi] 31cal 6.24/6.45mph
17) 0.25mi - 3:02(12:07/mi) 146/150bpm [1769b/mi] 19cal 4.95/6.12mph
18) 0.82mi - 9:22(11:25/mi) 147/167bpm [1679b/mi] 62cal 5.25/5.49mph
11:53 11:17 11:09 11:03 4:40 4:52 2:41 4:42 2:40 4:39 2:47 4:40 2:43 4:42 2:49 4:48 3:02 9:22

Map
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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 11:52 11:52 11:52 132 86-141 1567 172 0-182 59/49
2.00 25:55 14:02 +2 14:03 132 98-144 1854 168 0-180 42/51
2.99 37:00 11:06 11:09 145 136-151 1616 173 168-178 55/42
3.99 48:19 11:19 +1 11:19 142 132-151 1607 173 0-182 50/51
4.40 52:58 4:39 11:36 147 143-163 1705 176 170-180 13/18
4.89 57:50 4:52 9:44 149 144-165 1451 181 174-184 19/21
5.14 1:00:31 2:41 10:44 144 129-152 1546 177 172-182 7/12
5.64 1:05:13 4:42 9:25 148 144-155 1394 181 176-186 14/25
5.89 1:07:53 2:40 10:40 136 113-156 1451 177 166-182 5/18
6.39 1:12:32 4:39 9:18 140 135-146 1302 181 176-186 30/15
6.64 1:15:19 2:47 11:10 142 139-149 1587 177 170-184 12/24
7.14 1:19:59 4:40 9:21 140 138-144 1308 183 172-186 50/41
7.39 1:22:42 2:43 10:53 140 137-142 1524 177 172-182 34/34
7.88 1:27:18 4:36 9:26 143 139-153 1350 181 176-184 33/52
8.13 1:30:06 2:48 11:15 142 139-148 1598 174 168-180 25/14
8.63 1:34:54 4:48 9:37 146 141-157 1403 177 170-182 29/25
8.88 1:37:55 3:02 12:08 146 142-149 1771 171 162-176 24/10
9.70 1:47:17 9:22 +1 11:26 148 135-166 1691 172 166-176 43/54

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 14.9% 10:37
    23 10.7% 11:20
    22 18.3% 9:58
    20 16.3% 11:54
    19 10.7% 10:57
    19 11.3% 12:22

  • Cadence Distribution

    176 avge / 186 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.2 176 9.7 1:44:28 10:51
    Walk 2.0 120 0 2:08 16:19:12
    Pause 0.9 - - 56 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:15 9:02 39.01% More
    800m 4:37 9:17 45.21% More
    1km 5:52 9:27 46.89% More
    Mile 9:39 9:39 49.46% More
    5k 30:35 9:51 51.45% More
    5 miles 50:44 10:09 50.70% More
    10k 1:04:20 10:21 49.98% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:15 8:15 57.83
    5km 29:16 9:25 53.77
    5M 49:46 9:57 51.69
    10km 1:03:25 10:12 50.70
    10M 1:47:52 10:47 49.03
    Half 2:25:48 11:08 47.91
    20M 3:53:48 11:41 46.82
    Mara 5:16:01 12:04 46.36
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