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Thu 20th Mar 2025 at 5:42pm by RRR-CAZ 🇬🇧

Run > Intervals
  • Time
    1:32:39
  • Miles
    10.48
  • Min/mi
    8:50
  • Pacing
    72.3%
  • WAVA
    59.97
  • Stride(cm)
    105
  • Cals
    1060
  • Watts
    296
  • Cadence
    173
  • BPM
    113
  • %MHR
    65.9
  • B/mi
    996
  • Asc(m)
    74
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

🏃‍♂️ 1 mile warm up 90 seconds walk recovery then 7 X 0.25 @ 8:10 0.25 @ 6:45 0.25 @ 8.10 0.25 @ 6.45 with 120 seconds walk recovery finish with 0.63 easy. No where near the 6.45 but I was working hard.
Completely messed up first mile effort as I expected my watch to tell me each 0.25 but it didn’t 🙄. Tough but enjoyable session.
1) 1mi - 9:00(9:00/mi) 122/131bpm [1098b/mi] 110cal 287/326W
2) 0.07mi - 1:30(22:03/mi) 108/130bpm [2381b/mi] 13cal 66/240W
3) 1mi - 8:02(8:02/mi) 99/110bpm [795b/mi] 78cal 317/393W
4) 0.06mi - 32(8:59/mi) 108/116bpm [969b/mi] 6cal 318/355W
5) 0.25mi - 1:56(7:37/mi) 114/118bpm [869b/mi] 22cal 344/418W
6) 0.25mi - 2:02(8:13/mi) 115/119bpm [945b/mi] 23cal 320/386W
7) 0.25mi - 1:47(7:06/mi) 115/117bpm [817b/mi] 21cal 345/375W
8) 0.12mi - 2:00(16:06/mi) 105/116bpm [1690b/mi] 14cal 124/352W
9) 0.28mi - 2:16(8:07/mi) 103/114bpm [836b/mi] 26cal 310/360W
10) 0.25mi - 1:51(7:22/mi) 120/124bpm [885b/mi] 23cal 354/397W
11) 0.26mi - 2:06(8:15/mi) 129/130bpm [1065b/mi] 28cal 328/369W
12) 0.26mi - 1:46(6:47/mi) 128/131bpm [867b/mi] 24cal 358/404W
13) 0.12mi - 2:00(16:09/mi) 118/131bpm [1906b/mi] 19cal 146/400W
14) 0.25mi - 2:02(8:12/mi) 102/109bpm [836b/mi] 26cal 309/379W
15) 0.25mi - 1:53(7:33/mi) 114/119bpm [862b/mi] 25cal 354/398W
16) 0.25mi - 2:04(8:15/mi) 118/121bpm [974b/mi] 24cal 321/371W
17) 0.26mi - 1:52(7:13/mi) 122/124bpm [880b/mi] 23cal 341/403W
18) 0.12mi - 2:00(16:11/mi) 109/124bpm [1764b/mi] 14cal 131/416W
19) 0.26mi - 2:06(8:02/mi) 101/107bpm [811b/mi] 26cal 285/368W
20) 0.25mi - 1:42(6:43/mi) 108/111bpm [725b/mi] 25cal 317/369W
21) 0.25mi - 2:08(8:35/mi) 115/119bpm [986b/mi] 27cal 291/358W
22) 0.26mi - 1:51(7:13/mi) 120/125bpm [865b/mi] 22cal 337/367W
23) 0.12mi - 2:00(17:08/mi) 104/124bpm [1781b/mi] 12cal 100/336W
24) 0.25mi - 2:06(8:26/mi) 104/110bpm [877b/mi] 26cal 309/367W
25) 0.25mi - 1:50(7:14/mi) 117/123bpm [847b/mi] 24cal 361/388W
26) 0.26mi - 2:16(8:47/mi) 128/132bpm [1124b/mi] 28cal 335/427W
27) 0.26mi - 1:45(6:50/mi) 122/124bpm [833b/mi] 22cal 337/387W
28) 0.12mi - 2:00(16:31/mi) 108/125bpm [1784b/mi] 14cal 127/380W
29) 0.25mi - 2:04(8:14/mi) 101/108bpm [831b/mi] 26cal 312/361W
30) 0.25mi - 1:52(7:23/mi) 112/116bpm [827b/mi] 27cal 344/405W
31) 0.25mi - 2:09(8:40/mi) 115/119bpm [996b/mi] 29cal 339/374W
32) 0.25mi - 1:56(7:42/mi) 117/119bpm [901b/mi] 26cal 315/357W
33) 0.12mi - 2:00(16:44/mi) 106/120bpm [1774b/mi] 12cal 125/343W
34) 0.25mi - 2:14(8:49/mi) 102/107bpm [899b/mi] 28cal 293/349W
35) 0.26mi - 2:02(7:50/mi) 113/117bpm [885b/mi] 29cal 332/363W
36) 0.26mi - 2:23(9:15/mi) 123/127bpm [1138b/mi] 30cal 355/395W
37) 0.25mi - 1:58(7:52/mi) 125/127bpm [983b/mi] 24cal 340/391W
38) 0.12mi - 2:00(16:17/mi) 115/127bpm [1872b/mi] 15cal 142/379W
39) 0.5mi - 4:27(8:53/mi) 108/117bpm [960b/mi] 54cal 290/358W
40) 0.13mi - 1:09(9:00/mi) 122/130bpm [1099b/mi] 15cal 288/340W
9:00 1:30 8:02 32 1:56 2:02 1:47 2:00 2:16 1:51 2:06 1:46 2:00 2:02 1:53 2:04 1:52 2:00 2:06 1:42 2:08 1:51 2:00 2:06 1:50 2:16 1:45 2:00 2:04 1:52 2:09 1:56 2:00 2:14 2:02 2:23 1:58 2:00 4:27 1:09
Rosehip
spiky run :)
Sombrero
Nice!
Autumnleaves
That sounds really tough!!

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.
0.13 1:12 1:12 9:39 103 86-118 993 178 176-188 278 223-302 1/1
0.25 2:24 1:12 9:32 121 119-123 1154 176 174-176 279 255-299 1/0
0.38 3:33 1:09 9:09 122 119-123 1116 176 174-184 284 271-295 1/1
0.50 4:39 1:07 8:55 122 119-123 1087 175 174-178 290 275-305 1/1
0.63 5:45 1:06 8:48 123 122-124 1083 176 174-178 310 302-320 1/0
0.75 6:51 1:06 8:48 124 122-128 1090 176 174-180 292 273-310 1/1
0.88 7:56 1:05 8:40 130 128-130 1126 177 174-184 305 280-326 1/2
1.00 8:59 1:03 8:22 130 129-131 1087 175 120-178 293 283-308 1/2
1.13 10:55 1:56 15:29 101 74-130 1564 138 102-188 186 47-393 1/3
1.25 11:57 1:02 8:15 86 74-94 709 181 176-188 331 311-357 1/1
1.38 13:01 1:04 8:31 95 94-97 809 178 174-184 300 291-317 1/2
1.50 14:01 1:00 7:58 97 96-99 772 178 176-186 307 293-321 1/1
1.63 15:02 1:01 8:10 101 99-103 825 178 176-182 317 306-330 1/2
1.75 16:02 1:00 8:03 105 102-107 845 178 176-182 307 300-314 1/1
1.88 17:01 58 7:47 107 105-110 833 185 182-188 342 303-378 3/1
2.00 17:59 58 7:44 108 106-109 835 182 178-186 344 317-366 3/0
2.13 19:00 1:01 8:12 106 105-114 868 179 170-182 311 284-355 1/1
2.25 20:02 1:02 8:19 112 107-117 931 181 100-200 335 87-418 1/2
2.38 20:56 53 7:08 116 112-118 827 188 182-192 351 319-390 2/2
2.50 21:57 1:02 8:12 116 114-119 951 174 90-184 325 263-391 1/3
2.63 22:59 1:01 8:11 114 113-115 934 177 176-180 318 303-334 3/1
2.75 23:55 56 7:27 115 114-117 857 188 178-194 333 321-362 2/0
2.88 24:46 51 6:52 115 113-116 790 190 186-194 356 345-375 1/2
3.00 26:43 1:57 15:37 106 95-116 1655 132 120-188 152 106-352 1/1
3.13 27:48 1:05 8:38 95 90-102 820 172 122-186 288 128-360 2/0
3.25 28:48 1:00 8:04 107 102-112 863 181 178-184 328 297-349 2/0
3.38 29:46 58 7:41 115 112-120 884 188 180-192 352 330-393 4/0
3.50 30:41 55 7:24 122 120-123 902 189 186-192 351 328-397 2/1
3.63 31:40 58 7:46 126 123-130 978 182 174-192 342 314-369 1/0
3.75 32:42 1:02 8:18 130 128-130 1079 177 176-182 320 307-337 1/1
3.88 33:38 56 7:28 128 127-129 956 183 176-190 335 320-355 0/5
4.00 34:27 49 6:34 128 127-129 841 191 186-194 359 338-402 1/4
4.13 36:01 1:33 12:26 127 119-131 1578 145 114-190 223 118-404 0/0
4.25 37:22 1:21 10:52 99 90-124 1076 150 120-190 211 128-373 2/1
4.38 38:26 1:04 8:28 104 97-108 881 178 174-186 322 288-379 1/0
4.50 39:25 59 7:53 109 107-111 860 184 176-192 311 297-357 4/0
4.63 40:24 59 7:54 116 111-119 916 188 182-192 376 343-398 3/2
4.75 41:23 59 7:51 118 116-119 926 180 174-190 325 269-395 3/0
4.88 42:23 1:00 8:04 118 117-120 952 179 176-184 329 308-354 0/1
5.00 43:20 57 7:33 120 120-121 905 187 180-196 326 301-394 0/1
5.13 44:16 56 7:31 122 121-123 917 192 186-196 339 320-346 2/1
5.25 45:43 1:27 11:38 119 106-124 1385 146 108-188 215 42-416 1/1
5.38 47:13 1:30 11:58 99 95-106 1184 149 118-186 193 110-368 2/2
5.50 48:13 1:00 7:57 101 98-105 803 179 176-184 307 282-317 0/4
5.63 49:11 58 7:43 106 104-107 818 180 176-188 281 264-301 0/8
5.75 49:59 48 6:24 108 106-109 692 195 186-200 328 303-369 0/6
5.88 50:54 56 7:25 111 109-113 824 185 174-194 331 298-359 1/6
6.00 52:01 1:06 8:51 116 113-119 1027 175 168-178 271 198-329 1/2
6.13 53:00 59 7:52 116 115-118 912 181 176-194 306 277-367 1/1
6.25 53:53 53 7:02 119 118-121 837 193 190-196 346 325-365 1/3
6.38 55:17 1:24 11:14 118 104-125 1325 156 116-196 217 88-349 0/1
6.50 56:56 1:39 13:10 95 91-103 1250 143 120-184 173 107-367 2/0
6.63 58:01 1:05 8:43 105 99-109 916 177 174-182 313 266-346 1/1
6.75 58:58 57 7:36 111 108-114 843 181 174-194 333 317-349 2/1
6.87 59:51 54 7:08 117 114-121 835 194 192-196 367 340-382 3/1
7.00 1:00:48 56 7:32 122 120-127 918 186 174-196 379 343-398 5/0
7.12 1:01:55 1:07 8:53 131 124-132 1165 176 174-178 360 310-427 0/5
7.25 1:02:58 1:03 8:27 125 121-131 1056 178 174-188 274 244-318 0/2
7.37 1:03:49 51 6:50 123 121-123 841 191 186-194 342 308-359 2/2
7.50 1:05:04 1:14 9:55 122 114-125 1209 162 82-196 271 73-387 0/1
7.62 1:06:44 1:41 13:25 99 88-114 1328 137 116-186 163 112-352 1/1
7.75 1:07:45 1:01 8:05 100 93-104 808 180 178-184 320 288-342 2/0
7.87 1:08:49 1:04 8:31 107 105-108 911 179 176-188 348 335-400 4/1
8.00 1:09:46 57 7:36 112 109-113 851 187 182-192 349 307-405 2/4
8.12 1:10:40 54 7:11 116 113-119 833 187 176-194 337 305-369 1/2
8.25 1:11:43 1:04 8:29 114 113-118 967 176 174-178 331 311-372 4/0
8.37 1:12:49 1:06 8:49 115 113-116 1014 178 174-188 339 312-374 1/1
8.50 1:13:48 58 7:47 116 115-118 902 189 186-190 312 293-347 1/1
8.62 1:15:03 1:15 10:00 117 111-120 1170 161 122-192 249 109-357 1/1
8.75 1:16:46 1:44 13:51 99 92-111 1370 138 118-186 174 4-349 1/1
8.87 1:17:56 1:09 9:13 102 95-105 941 176 174-180 303 267-331 1/2
9.00 1:18:59 1:04 8:30 107 104-109 910 179 174-186 299 263-324 2/1
9.12 1:19:58 59 7:49 113 108-117 884 186 182-190 331 286-363 2/1
9.25 1:20:59 1:01 8:05 117 116-118 945 185 174-192 358 339-395 8/0
9.37 1:22:12 1:13 9:45 122 118-126 1190 175 174-178 368 343-394 6/1
9.50 1:23:16 1:04 8:36 125 124-127 1074 178 174-188 323 291-363 2/2
9.62 1:24:15 59 7:51 125 123-126 981 186 184-190 323 284-363 4/0
9.75 1:25:23 1:07 8:59 124 121-127 1114 174 122-190 325 117-391 1/1
9.87 1:27:18 1:55 15:21 110 94-121 1688 132 118-178 148 117-258 1/1
10.00 1:28:29 1:12 9:34 101 93-107 967 175 174-176 267 244-289 2/1
10.13 1:29:33 1:04 8:32 110 107-111 939 175 174-176 297 265-322 0/4
10.25 1:30:37 1:04 8:31 111 110-112 946 175 174-176 313 285-336 1/2
10.38 1:31:43 1:06 8:47 114 112-117 1002 173 118-176 317 260-358 3/0
10.48 1:32:39 56 9:06 123 113-130 1120 175 168-184 284 255-304 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    113 avge / 132 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 2.1% 8:34

  • Cadence Distribution

    173 avge / 200 max Stride Length: 105cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.3 181 9.7 1:19:03 8:10
    Walk 14.2 123 0.8 13:10 16:37
    Still 0.5 - - 27 -

  • Power Distribution

    296W (427 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:38 53.10% More
    800m 3:37 7:18 57.58% More
    1km 4:36 7:25 59.73% More
    Mile 7:36 7:36 62.84% More
    5k 25:52 8:19 60.85% More
    5 miles 41:48 8:22 61.53% More
    10k 52:28 8:27 61.28% More
    10 miles 1:28:10 8:49 59.98% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:41 7:41 62.10
    5km 25:32 8:13 61.63
    5M 42:17 8:27 60.83
    10km 53:14 8:34 60.40
    10M 1:28:09 8:49 60.00
    Half 1:57:22 8:58 59.52
    20M 3:03:48 9:11 59.55
    Mara 4:04:43 9:20 59.86

Fetch Miles

8:48 Bridge to Bridge
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