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Thu 27th Mar 2025 at 5:45pm by K5 Gus

Run > Intervals
  • Time
    57:47
  • Miles
    6.71
  • Min/mi
    8:37
  • WAVA
    60.76
  • Stride(cm)
    106
  • Cals
    748
  • Watts
    337
  • Cadence
    176
  • BPM
    144
  • %MHR
    76.4
  • B/mi
    1236
  • Asc(m)
    122
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

Warm up, 7 * 600m'ish, warm down
2:20, 2:54, 2:20, 2:59, 2:23, 3:11, 2:28
struggling on the later uphill ones a bit.....

1) 1mi - 9:32(9:32/mi) 133/148bpm [1267b/mi] 112cal 305/402W
2) 0.91mi - 9:21(10:13/mi) 128/137bpm [1308b/mi] 108cal 303/391W

3) 0.35mi - 2:20(6:40/mi) 141/154bpm [941b/mi] 30cal 365/559W
4) 0.26mi - 2:16(8:42/mi) 135/152bpm [1175b/mi] 28cal 302/354W
5) 0.4mi - 2:54(7:16/mi) 159/168bpm [1154b/mi] 43cal 444/551W
6) 0.21mi - 2:04(9:44/mi) 152/168bpm [1480b/mi] 28cal 351/444W
7) 0.35mi - 2:20(6:36/mi) 158/164bpm [1044b/mi] 34cal 364/409W
8) 0.26mi - 2:21(8:58/mi) 140/163bpm [1256b/mi] 30cal 297/421W
9) 0.4mi - 2:59(7:32/mi) 162/170bpm [1220b/mi] 45cal 441/519W
10) 0.21mi - 2:12(10:19/mi) 151/168bpm [1558b/mi] 28cal 325/460W
11) 0.35mi - 2:23(6:46/mi) 157/164bpm [1063b/mi] 35cal 360/400W
12) 0.26mi - 2:22(9:04/mi) 143/159bpm [1297b/mi] 29cal 288/362W
13) 0.4mi - 3:11(7:59/mi) 160/167bpm [1278b/mi] 46cal 413/462W
14) 0.22mi - 2:08(9:52/mi) 157/166bpm [1548b/mi] 29cal 330/406W
15) 0.35mi - 2:28(7:02/mi) 156/161bpm [1097b/mi] 35cal 353/424W

16) 0.76mi - 6:55(9:03/mi) 139/160bpm [1259b/mi] 88cal 316/407W
9:32 9:21 2:20 2:16 2:54 2:04 2:20 2:21 2:59 2:12 2:23 2:22 3:11 2:08 2:28 6:55

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.
1.00 9:31 9:31 9:31 133 82-148 1266 174 0-188 305 121-402 31/28
1.91 27:34 18:02 +3 19:45 128 87-137 2529 170 0-214 303 59-391 30/14
2.26 29:52 2:18 6:36 141 95-154 931 186 166-198 368 136-559 0/10
2.52 32:08 2:16 8:44 135 124-152 1180 172 166-182 301 276-354 0/9
2.92 35:02 2:54 7:15 160 124-168 1160 184 170-188 445 272-551 13/1
3.13 37:06 2:04 9:46 152 143-168 1483 170 162-184 351 282-444 8/1
3.48 39:25 2:18 6:34 158 145-164 1038 186 164-194 364 282-409 1/11
3.75 41:47 2:23 +1 9:05 140 130-163 1273 170 118-194 298 207-421 0/9
4.14 44:46 2:59 7:31 162 133-170 1218 183 180-194 441 268-519 14/0
4.35 46:58 2:12 10:20 151 142-168 1560 170 166-182 325 274-460 9/1
4.71 49:21 2:24 6:47 157 143-164 1066 184 170-188 360 304-400 0/12
4.97 51:43 2:22 9:05 143 130-159 1298 171 118-180 287 203-362 0/10
5.37 54:52 3:10 7:56 161 132-167 1278 181 120-186 414 216-462 14/2
5.58 57:00 2:08 9:55 157 149-166 1558 173 156-182 329 266-406 10/2
5.93 59:28 2:28 7:00 156 148-161 1092 183 156-190 353 223-424 1/11
6.69 1:15:35 16:07 +2 21:10 139 97-160 2943 174 124-184 316 135-407 21/26

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 170 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 2.5% 14:01
    25 2.1% 9:43
    21 2.2% 8:32
    20 2.1% 8:39
    20 1.9% 8:05
    18 6.3% 10:56

  • Cadence Distribution

    176 avge / 214 max Stride Length: 106cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.8 176 6.7 57:36 8:59
    Walk 20.1 123 0 15:40 9:21:56
    Pause 3.1 - - 2:26 -

  • Power Distribution

    337W (559 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:27 54.95% More
    800m 3:34 7:11 58.89% More
    1km 4:40 7:30 59.55% More
    Mile 7:25 7:25 64.95% More
    5k 24:34 7:54 64.61% More
    5 miles 50:29 10:06 51.41% More
    10k 1:10:54 11:25 45.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:11 7:11 67.08
    5km 24:52 8:00 63.83
    5M 41:52 8:22 61.99
    10km 53:07 8:33 61.09
    10M 1:29:27 8:57 59.68
    Half 2:00:14 9:11 58.66
    20M 3:11:08 9:33 57.83
    Mara 4:16:54 9:48 57.60
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