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Thu 20th Mar 2025 at 10:17am by Goofee

Run > General
  • warm
  • Time
    1:01:37
  • Miles
    6.12
  • Min/mi
    10:04
  • Pacing
    76.6%
  • WAVA
    52.34
  • Stride(cm)
    100
  • Cals
    773
  • Watts
    299
  • Cadence
    161
  • BPM
    132
  • %MHR
    80.2
  • B/mi
    1332
  • Asc(m)
    148
  • Hillscore
    7
  • Surface
    Mixed

Notes & Comments

A repeat of Monday's 4 x 1k easy intervals, much more spring in my step as evidenced by being a fair bit quicker but still quite sore in the hams and glutes.

1) 1km - 6:19(6:19/km) 118/128bpm [745b/km] 76cal 315/394W
2) 1km - 6:16(6:16/km) 121/131bpm [759b/km] 76cal 259/355W
3) 0.55km - 3:35(6:28/km) 133/141bpm [860b/km] 47cal 235/399W
4) 1km - 5:14(5:14/km) 140/148bpm [732b/km] 73cal 372/478W
5) 0.14km - 1:41(12:04/km) 122/144bpm [1471b/km] 14cal 97/323W
6) 1km - 5:05(5:05/km) 139/147bpm [708b/km] 71cal 350/377W
7) 0.19km - 2:05(10:54/km) 125/147bpm [1361b/km] 18cal 125/348W
8) 1km - 5:03(5:03/km) 142/148bpm [717b/km] 74cal 358/423W
9) 0.15km - 1:45(11:46/km) 127/147bpm [1495b/km] 17cal 117/352W
10) 1km - 5:14(5:14/km) 141/148bpm [737b/km] 74cal 351/379W
11) 0.15km - 1:31(10:27/km) 131/148bpm [1369b/km] 15cal 149/394W
12) 1km - 6:45(6:45/km) 135/141bpm [911b/km] 85cal 328/374W
13) 1km - 6:50(6:50/km) 136/142bpm [929b/km] 84cal 303/364W
14) 0.67km - 4:14(6:16/km) 129/131bpm [808b/km] 49cal 287/317W
6:19 6:16 3:35 5:14 1:41 5:05 2:05 5:03 1:45 5:14 1:31 6:45 6:50 4:14
Velociraptor
Those look like good efforts :)
Goofee
Thank you! :-)

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.
0.62 6:18 6:18 10:09 118 77-128 1197 162 0-168 315 108-394 18/2
1.24 12:34 6:15 10:05 121 112-131 1221 163 154-176 259 153-355 4/49
1.58 16:08 3:34 10:25 132 113-141 1374 128 0-184 236 0-399 2/7
2.20 21:21 5:13 8:25 140 112-148 1178 176 166-180 372 106-478 13/9
2.29 23:02 1:41 19:24 122 102-144 2367 100 0-174 100 0-324 0/4
2.91 28:06 5:05 8:12 139 101-147 1140 178 158-184 350 155-377 3/9
3.03 30:11 2:05 17:33 125 113-147 2194 105 0-176 129 0-349 2/3
3.65 35:13 5:02 8:08 142 112-148 1155 179 166-188 358 320-423 6/3
3.74 36:57 1:44 19:06 127 109-147 2427 109 0-176 119 32-352 1/1
4.36 42:10 5:13 8:26 141 110-148 1189 177 168-182 351 291-379 5/6
4.45 43:40 1:30 16:54 131 117-148 2214 115 108-176 152 108-394 1/2
5.07 50:25 6:44 10:52 135 116-141 1466 161 114-166 328 124-374 33/1
5.69 57:14 6:49 11:00 136 129-142 1495 158 150-164 303 270-364 23/7
6.11 1:01:28 4:14 +1 10:06 129 126-131 1303 160 156-164 287 273-317 2/8

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    132 avge / 148 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    56 5.5% 11:40
    18 2.1% 10:11

  • Cadence Distribution

    161 avge / 188 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 88.9 167 5.8 54:46 9:30
    Walk 11.1 104 0.4 6:51 19:11

  • Power Distribution

    299W (478 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:51 45.48% More
    800m 4:00 8:04 52.92% More
    1km 5:03 8:08 55.41% More
    Mile 9:07 9:07 53.40% More
    5k 29:31 9:30 54.25% More
    5 miles 49:29 9:54 52.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:02 9:02 53.88
    5km 30:02 9:40 53.31
    5M 49:44 9:57 52.67
    10km 1:02:37 10:05 52.30
    10M 1:43:41 10:22 51.98
    Half 2:18:03 10:32 51.59
    20M 3:36:11 10:49 51.64
    Mara 4:47:50 10:59 51.93

Bespoke Fields

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