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Wed 26th Mar 2025 at 6:14pm by chunkywizard

Run > Intervals
  • Time
    1:23:07
  • Miles
    6.43
  • Min/mi
    12:56
  • WAVA
    38.33
  • Stride(cm)
    78
  • Cals
    762
  • Watts
    256
  • Cadence
    160
  • BPM
    113
  • %MHR
    65.8
  • B/mi
    1462
  • Surface
    Track

Notes & Comments

2x (5x 300m). Full session was 4 sets but I’m taking it easy for Friday.

1) 1.65km - 11:04(6:43/km) 90/115bpm [605b/km] 101cal 263/293W
2) 0.23km - 13:10(57:43/km) 83/114bpm [4790b/km] 55cal 17/263W
3) 2.14km - 21:51(10:12/km) 108/127bpm [1101b/km] 165cal 137/400W
4) 0.31km - 1:10(3:47/km) 128/149bpm [485b/km] 13cal 409/468W
5) 0.1km - 1:00(10:23/km) 145/151bpm [1505b/km] 12cal 237/451W
6) 0.31km - 1:10(3:47/km) 137/141bpm [518b/km] 15cal 401/461W
7) 0.1km - 59(9:58/km) 140/142bpm [1396b/km] 12cal 242/456W
8) 0.3km - 1:10(3:50/km) 141/149bpm [542b/km] 16cal 402/452W
9) 0.1km - 1:01(10:11/km) 139/150bpm [1415b/km] 12cal 228/470W
10) 0.31km - 1:11(3:50/km) 141/147bpm [541b/km] 16cal 401/512W
11) 0.1km - 1:01(10:03/km) 139/148bpm [1397b/km] 13cal 230/431W
12) 0.3km - 1:12(3:58/km) 143/151bpm [566b/km] 17cal 403/459W
13) 0.41km - 3:01(7:23/km) 135/151bpm [996b/km] 37cal 251/431W
14) 0.33km - 1:19(4:03/km) 140/157bpm [566b/km] 17cal 390/466W
15) 0.11km - 53(8:23/km) 140/153bpm [1173b/km] 11cal 215/368W
16) 0.3km - 1:11(3:57/km) 143/153bpm [566b/km] 16cal 391/488W
17) 0.1km - 1:00(9:55/km) 139/153bpm [1379b/km] 12cal 204/413W
18) 0.3km - 1:10(3:52/km) 146/157bpm [564b/km] 16cal 397/488W
19) 0.1km - 1:00(9:42/km) 141/156bpm [1367b/km] 12cal 204/503W
20) 0.31km - 1:10(3:50/km) 145/156bpm [557b/km] 16cal 398/497W
21) 0.1km - 58(9:47/km) 141/156bpm [1380b/km] 12cal 198/451W
22) 0.3km - 1:11(3:56/km) 145/155bpm [570b/km] 16cal 396/495W
23) 0.4km - 3:02(7:31/km) 136/153bpm [1022b/km] 36cal 252/415W
24) 1.4km - 8:17(5:55/km) 126/138bpm [745b/km] 95cal 305/426W
25) 0.24km - 2:54(12:01/km) 111/138bpm [1333b/km] 19cal 116/351W
11:04 13:10 21:51 1:10 1:00 1:10 59 1:10 1:01 1:11 1:01 1:12 3:01 1:19 53 1:11 1:00 1:10 1:00 1:10 58 1:11 3:02 8:17 2:54
Velociraptor
Well done :)
chunkywizard
Thanks. Hopefully I will remember how to run quickly on Friday!
Velociraptor
I hope so! I've bet on you.
chunkywizard
As have an awful lot of people! Hopefully I should scrape under the benchmark

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.
1.02 10:55 10:55 10:40 89 70-115 949 168 0-172 263 0-293 1/3
1.17 22:59 12:04 1:25:13 84 72-114 7158 34 0-246 21 0-278 0/0
2.50 44:42 21:43 16:19 107 73-127 1746 108 0-252 137 0-400 0/0
2.69 47:09 2:28 12:48 107 84-147 1370 109 0-226 191 0-468 0/0
2.75 47:55 46 13:11 146 142-151 1925 162 114-186 300 186-451 0/0
2.94 49:19 1:24 7:20 138 133-142 1013 169 0-192 340 0-461 0/0
3.00 50:07 48 13:04 141 139-142 1843 157 110-190 293 191-456 0/0
3.19 51:28 1:21 7:10 140 132-149 1003 171 86-194 349 45-452 0/0
3.25 52:21 53 14:27 141 132-150 2038 149 106-184 256 140-470 0/0
3.44 53:38 1:17 6:47 139 128-147 943 175 96-192 367 98-512 0/0
3.50 54:33 55 15:26 141 131-148 2175 136 0-184 244 0-431 0/0
3.68 55:49 1:17 6:48 141 131-151 960 181 110-192 381 158-459 0/0
3.94 58:29 2:39 10:31 136 129-151 1429 159 108-184 281 115-431 0/0
4.14 1:00:07 1:39 8:09 136 126-157 1107 154 0-192 312 0-466 0/0
4.20 1:00:52 45 11:24 144 136-157 1641 144 86-186 257 93-426 0/0
4.39 1:02:13 1:21 7:13 141 131-152 1018 176 106-192 353 36-488 0/0
4.45 1:03:00 46 12:29 143 134-153 1785 145 112-190 251 143-417 0/0
4.64 1:04:23 1:23 7:25 143 129-156 1060 176 100-192 343 17-488 0/0
4.70 1:05:12 49 13:13 144 133-157 1904 139 104-188 235 124-503 0/0
4.89 1:06:32 1:20 7:03 142 129-156 1000 177 0-192 358 0-497 0/0
4.95 1:07:25 53 14:29 144 132-156 2087 126 0-186 212 134-451 0/0
5.14 1:08:40 1:15 6:42 143 127-155 959 184 120-190 374 119-495 0/0
5.39 1:11:13 2:33 10:15 138 127-155 1415 164 90-186 299 123-425 0/0
6.26 1:19:57 8:43 10:01 125 119-138 1253 165 0-204 288 0-426 0/0
6.40 1:22:48 2:51 19:31 112 96-138 2185 103 0-182 121 0-402 0/0
6.41 1:22:55 7 +1 15:42 98 98-98 1538 109 106-112 161 102-239 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    113 avge / 157 max Delete HR Trace

  • Cadence Distribution

    160 avge / 252 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 64.1 173 5.7 53:15 9:20
    Walk 16.6 105 0.7 13:47 18:57
    Still 19.3 - - 16:04 -

  • Power Distribution

    256W (512 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 21 5:36 54.04% More
    200m 44 5:51 55.64% More
    400m 1:51 7:26 45.88% More
    800m 3:59 8:00 50.41% More
    1km 5:00 8:03 52.77% More
    Mile 8:20 8:20 54.56% More
    5k 27:42 8:55 54.46% More
    5 miles 54:45 10:57 44.96% More
    10k 1:19:26 12:47 38.71% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:12 11:12 40.60
    5km 37:58 12:13 39.74
    5M 1:03:24 12:41 38.83
    10km 1:20:07 12:54 38.38
    10M 2:13:44 13:22 37.77
    Half 2:58:52 13:39 37.28
    20M 4:42:07 14:06 36.99
    Mara 6:17:19 14:24 36.98

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