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Thu 20th Mar 2025 at 6:09pm by Sprout

Run > Intervals
  • Time
    1:03:26
  • Miles
    6.84
  • Min/mi
    9:16
  • WAVA
    52.61
  • Stride(cm)
    100
  • Cals
    820
  • Watts
    366
  • Cadence
    174
  • BPM
    122
  • %MHR
    66.9
  • B/mi
    1128
  • Asc(m)
    28
  • Surface
    Road

Notes & Comments

1) 0.5mi - 4:23(8:47/mi) 103/118bpm [904b/mi] 54cal 353/379W
2) 0.5mi - 4:36(9:13/mi) 115/119bpm [1060b/mi] 60cal 350/390W
3) 0.5mi - 4:16(8:31/mi) 116/123bpm [989b/mi] 57cal 360/387W
4) 0.5mi - 4:22(8:43/mi) 116/126bpm [1012b/mi] 56cal 346/439W
5) 0.5mi - 4:37(9:14/mi) 111/116bpm [1024b/mi] 57cal 337/351W
6) 0.1mi - 1:04(10:51/mi) 111/117bpm [1204b/mi] 12cal 299/348W
7) 0.5mi - 3:29(6:58/mi) 109/125bpm [759b/mi] 36cal 450/523W
8) 0.5mi - 3:32(7:08/mi) 143/153bpm [1020b/mi] 57cal 424/478W
9) 0.05mi - 1:51(35:57/mi) 116/151bpm [4171b/mi] 16cal 81/408W
10) 0.12mi - 48(6:54/mi) 91/109bpm [627b/mi] 5cal 435/514W
11) 0.03mi - 45(22:38/mi) 126/138bpm [2852b/mi] 10cal 106/515W
12) 0.12mi - 46(6:22/mi) 120/136bpm [764b/mi] 10cal 479/596W
13) 0.03mi - 49(25:04/mi) 131/140bpm [3284b/mi] 10cal 106/505W
14) 0.12mi - 46(6:26/mi) 124/135bpm [798b/mi] 10cal 487/538W
15) 0.03mi - 48(27:31/mi) 135/144bpm [3715b/mi] 12cal 107/490W
16) 0.12mi - 46(6:32/mi) 122/137bpm [798b/mi] 8cal 446/538W
17) 0.03mi - 47(25:30/mi) 133/142bpm [3391b/mi] 11cal 113/472W
18) 0.12mi - 46(6:17/mi) 124/142bpm [779b/mi] 10cal 468/549W
19) 0.02mi - 46(48:56/mi) 140/145bpm [6851b/mi] 12cal 73/452W
20) 0.12mi - 46(6:22/mi) 126/136bpm [801b/mi] 9cal 455/527W
21) 0.03mi - 48(24:44/mi) 135/147bpm [3339b/mi] 11cal 135/500W
22) 0.12mi - 46(6:11/mi) 121/130bpm [747b/mi] 8cal 500/548W
23) 0.03mi - 48(24:09/mi) 134/146bpm [3235b/mi] 11cal 134/507W
24) 0.12mi - 46(6:24/mi) 113/119bpm [723b/mi] 11cal 481/522W
25) 0.03mi - 49(25:07/mi) 131/143bpm [3291b/mi] 12cal 93/508W
26) 0.12mi - 46(6:19/mi) 130/140bpm [821b/mi] 11cal 462/544W
27) 0.03mi - 1:06(37:09/mi) 131/146bpm [4866b/mi] 14cal 80/486W
28) 0.12mi - 45(6:30/mi) 116/128bpm [754b/mi] 11cal 460/538W
29) 0.05mi - 1:37(33:39/mi) 115/142bpm [3869b/mi] 12cal 89/495W
30) 0.5mi - 3:56(7:52/mi) 132/144bpm [1039b/mi] 58cal 392/426W
31) 0.5mi - 3:46(7:32/mi) 146/149bpm [1100b/mi] 61cal 402/416W
32) 0.5mi - 5:01(10:01/mi) 123/148bpm [1232b/mi] 64cal 309/406W
33) 0.19mi - 1:54(9:51/mi) 127/130bpm [1252b/mi] 24cal 320/361W
4:23 4:36 4:16 4:22 4:37 1:04 3:29 3:32 1:51 48 45 46 49 46 48 46 47 46 46 46 48 46 48 46 49 46 1:06 45 1:37 3:56 3:46 5:01 1:54

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.
0.50 4:23 4:23 8:47 103 63-118 905 177 82-184 353 77-379 3/2
1.00 9:00 4:36 9:13 115 112-119 1061 177 162-184 350 152-390 8/7
1.50 13:14 4:15 8:32 116 107-123 990 177 172-180 360 330-387 2/0
2.00 22:27 9:13 +2 18:27 116 82-126 2140 171 0-178 348 0-439 3/5
2.50 27:04 4:37 9:14 111 97-116 1024 175 170-176 337 320-351 3/3
2.59 34:12 7:08 +1 1:12:25 110 78-117 7965 147 0-176 295 0-348 0/4
3.09 37:40 3:28 6:56 109 76-125 756 182 0-188 453 0-523 5/0
3.59 41:11 3:32 7:07 143 125-153 1018 181 176-188 424 403-478 1/2
3.64 44:21 3:09 +1 1:02:29 115 82-151 7185 58 0-180 79 0-408 0/5
3.75 45:06 45 6:39 91 82-110 605 179 0-196 455 0-514 3/0
3.79 45:51 45 23:19 126 110-138 2939 64 0-184 107 0-515 0/1
3.90 46:36 45 6:22 120 110-136 765 174 0-190 479 0-596 2/0
3.94 47:23 47 25:14 130 119-140 3280 61 0-180 112 0-505 0/1
4.05 48:09 45 6:28 125 120-136 809 185 174-192 487 383-538 1/1
4.08 48:56 47 28:18 134 119-144 3791 72 0-182 107 0-490 0/1
4.20 49:42 45 6:34 122 116-138 802 186 136-192 446 68-538 1/0
4.23 50:28 46 26:16 133 117-142 3494 104 0-184 113 0-472 0/2
4.35 51:13 44 6:12 125 117-142 776 186 80-194 467 114-549 1/0
4.36 51:59 46 52:23 139 127-145 7281 31 0-186 71 0-452 0/1
4.48 52:45 45 6:18 126 121-139 794 179 0-192 456 0-527 2/0
4.51 53:32 47 25:46 135 117-147 3478 85 0-190 133 0-500 0/1
4.63 54:17 45 6:10 121 116-131 747 187 176-190 500 0-548 1/1
4.67 55:04 47 24:33 134 115-146 3290 96 0-188 136 0-507 0/1
4.78 55:49 45 6:23 113 109-120 721 185 160-190 481 224-522 1/1
4.81 56:38 48 26:28 131 120-143 3468 57 0-186 92 0-508 0/1
4.93 57:22 44 6:13 130 124-141 808 187 176-190 462 0-544 2/0
4.96 58:28 1:06 39:36 131 106-146 5188 51 0-186 79 0-486 0/2
5.08 59:12 44 6:23 117 105-128 747 179 0-194 461 0-538 2/0
5.12 1:00:49 1:37 34:38 115 97-142 3984 64 0-182 88 0-495 0/2
5.62 1:04:45 3:56 7:52 132 98-144 1038 179 0-186 392 0-426 3/2
6.12 1:08:31 3:46 7:33 146 143-149 1101 181 176-186 402 381-416 3/2
6.62 1:17:05 8:35 +1 17:10 123 87-148 2113 169 0-182 310 0-406 8/7
6.81 1:18:58 1:53 +1 9:53 127 125-130 1256 175 170-180 321 271-361 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    122 avge / 153 max Delete HR Trace

  • Cadence Distribution

    174 avge / 196 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 72.2 179 6.7 53:47 9:54
    Walk 10.1 103 0.2 9:14 51:55
    Still 4.3 - - 3:58 -
    Pause 13.4 - - 12:14 -

  • Power Distribution

    366W (596 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:44 50.00% More
    800m 3:26 6:55 57.33% More
    1km 4:17 6:54 60.51% More
    Mile 7:03 7:03 63.30% More
    5k 31:08 10:01 47.68% More
    5 miles 58:27 11:41 41.41% More
    10k 1:13:07 11:46 41.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:37 6:37 67.45
    5km 25:05 8:04 59.17
    5M 43:53 8:47 55.15
    10km 56:40 9:07 53.33
    10M 1:39:09 9:55 50.05
    Half 2:16:12 10:24 48.08
    20M 3:44:00 11:12 45.73
    Mara 5:07:43 11:45 44.50
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