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Mon 24th Mar 2025 at 6:26am by elio

Run > Intervals
  • Time
    1:12:19
  • Miles
    9.39
  • Min/mi
    7:42
  • Pacing
    77.4%
  • WAVA
    59.13
  • Stride(cm)
    112
  • Cals
    1007
  • Watts
    331
  • Cadence
    187
  • BPM
    144
  • %MHR
    86.8
  • B/mi
    1110
  • Asc(m)
    75
  • Surface
    Road

Notes & Comments

4x600
4x400
4x200

1) 1mi - 8:25(8:25/mi) 127/146bpm [1069b/mi] 106cal 307/429W
2) 1mi - 8:10(8:10/mi) 142/157bpm [1159b/mi] 112cal 318/496W
3) 0.37mi - 2:10(5:50/mi) 156/169bpm [910b/mi] 34cal 409/490W
4) 0.25mi - 2:14(8:57/mi) 148/169bpm [1326b/mi] 31cal 285/388W
5) 0.37mi - 2:09(5:45/mi) 165/176bpm [950b/mi] 36cal 417/480W
6) 0.25mi - 2:17(9:11/mi) 150/175bpm [1377b/mi] 32cal 290/417W
7) 0.37mi - 2:09(5:47/mi) 166/174bpm [959b/mi] 37cal 413/465W
8) 0.25mi - 2:12(8:50/mi) 154/172bpm [1359b/mi] 31cal 303/389W
9) 0.37mi - 2:09(5:45/mi) 161/179bpm [925b/mi] 36cal 433/466W
10) 0.25mi - 2:16(9:09/mi) 162/178bpm [1482b/mi] 35cal 288/412W
11) 0.25mi - 1:23(5:35/mi) 144/148bpm [803b/mi] 20cal 339/470W
12) 0.25mi - 2:19(9:19/mi) 143/149bpm [1332b/mi] 31cal 301/445W
13) 0.25mi - 1:22(5:28/mi) 146/154bpm [798b/mi] 20cal 419/491W
14) 0.25mi - 2:20(9:21/mi) 149/156bpm [1394b/mi] 31cal 285/416W
15) 0.25mi - 1:22(5:30/mi) 145/151bpm [797b/mi] 21cal 409/495W
16) 0.25mi - 2:24(9:38/mi) 143/151bpm [1377b/mi] 30cal 288/451W
17) 0.25mi - 1:23(5:35/mi) 147/154bpm [820b/mi] 22cal 418/489W
18) 0.25mi - 2:22(9:33/mi) 145/154bpm [1385b/mi] 29cal 273/411W
19) 0.12mi - 40(5:21/mi) 141/145bpm [754b/mi] 10cal 338/496W
20) 0.12mi - 1:11(9:34/mi) 145/146bpm [1387b/mi] 16cal 278/394W
21) 0.12mi - 40(5:19/mi) 146/148bpm [777b/mi] 10cal 423/481W
22) 0.12mi - 1:11(9:32/mi) 147/150bpm [1401b/mi] 15cal 294/481W
23) 0.12mi - 39(5:15/mi) 144/146bpm [757b/mi] 11cal 397/469W
24) 0.12mi - 1:10(9:24/mi) 146/148bpm [1372b/mi] 15cal 289/474W
25) 0.12mi - 39(5:13/mi) 146/149bpm [762b/mi] 10cal 430/491W
26) 1mi - 8:25(8:25/mi) 138/150bpm [1162b/mi] 108cal 300/481W
27) 1mi - 8:17(8:17/mi) 138/144bpm [1144b/mi] 113cal 306/368W
28) 0.04mi - 21(8:22/mi) 142/143bpm [1188b/mi] 5cal 328/332W
8:25 8:10 2:10 2:14 2:09 2:17 2:09 2:12 2:09 2:16 1:23 2:19 1:22 2:20 1:22 2:24 1:23 2:22 40 1:11 40 1:11 39 1:10 39 8:25 8:17 21

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.
1.00 8:55 8:55 +2 8:55 127 87-146 1132 178 0-208 308 0-429 10/13
2.00 17:04 8:09 8:10 142 135-157 1159 183 0-208 318 0-496 14/10
2.37 19:14 2:10 5:49 156 135-169 908 195 88-208 408 185-490 2/8
2.62 21:28 2:13 8:58 148 135-169 1327 173 0-202 288 0-389 4/4
2.99 23:36 2:08 5:45 165 136-176 949 194 0-206 413 0-480 6/1
3.24 25:52 2:16 9:13 150 136-175 1382 179 0-202 291 243-417 3/4
3.61 28:00 2:08 5:46 166 137-174 957 195 0-212 413 0-465 1/6
3.85 30:11 2:11 8:51 154 140-172 1363 179 0-200 303 103-390 5/5
4.23 32:19 2:08 5:45 161 141-179 925 203 182-210 433 334-466 6/1
4.47 34:35 2:16 9:10 162 133-178 1485 179 172-200 289 253-412 3/3
4.72 35:58 1:23 5:35 144 135-148 803 166 0-210 340 0-470 1/4
4.97 38:16 2:18 9:20 143 138-149 1334 180 174-206 301 212-445 3/3
5.21 39:37 1:21 5:27 146 138-154 796 198 0-214 419 0-491 4/1
5.46 41:56 2:19 9:22 149 142-156 1395 179 174-206 286 232-416 3/3
5.71 43:17 1:21 5:30 145 139-151 797 194 0-208 409 0-495 1/4
5.95 45:40 2:23 9:40 143 138-151 1383 178 172-204 288 227-451 4/3
6.20 47:03 1:23 5:34 147 138-154 819 189 0-208 416 0-489 4/1
6.45 49:25 2:22 9:34 145 138-154 1386 178 172-204 274 241-412 4/4
6.57 50:04 39 5:19 141 138-145 750 164 0-214 339 0-496 1/2
6.69 51:15 1:11 9:39 145 142-146 1399 181 176-212 278 242-394 1/3
6.82 51:54 39 5:16 146 143-148 770 206 174-218 420 245-481 2/1
6.94 53:04 1:10 9:36 147 143-150 1412 180 172-210 293 248-481 2/1
7.06 53:42 38 5:13 144 141-146 751 194 0-214 397 155-469 0/3
7.19 54:52 1:10 9:28 146 144-148 1382 181 168-214 292 230-474 1/1
7.31 55:30 38 5:12 146 143-149 758 202 88-214 427 183-491 2/0
8.31 1:04:33 9:03 +1 9:04 138 131-150 1251 180 0-214 300 0-481 10/14
9.31 1:12:53 8:20 +1 8:21 138 133-144 1152 184 170-190 306 212-368 12/10
9.35 1:13:14 21 +1 8:25 142 142-143 1194 183 180-188 328 322-332 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 179 max Delete HR Trace

  • Cadence Distribution

    187 avge / 218 max Stride Length: 112cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.0 186 9.3 1:12:03 7:48
    Walk 0.9 87 0 38 14:32
    Pause 1.1 - - 49 -

  • Power Distribution

    331W (496 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:22 5:28 57.46% More
    800m 3:12 6:26 56.50% More
    1km 4:18 6:55 55.26% More
    Mile 6:32 6:32 62.57% More
    5k 21:56 7:03 62.61% More
    5 miles 36:18 7:16 61.49% More
    10k 45:51 7:23 60.69% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:44 6:44 60.68
    5km 22:23 7:12 61.34
    5M 37:05 7:25 60.19
    10km 46:41 7:31 59.62
    10M 1:17:18 7:44 58.99
    Half 1:42:55 7:51 58.41
    20M 2:41:11 8:04 58.21
    Mara 3:34:35 8:11 58.38
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