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Sun 30th Mar 2025 at 12:54pm by Gooner

Run > Intervals
  • Good
  • windy
  • warm
  • Time
    50:41
  • Miles
    5.03
  • Min/mi
    10:05
  • Pacing
    87.4%
  • WAVA
    43.00
  • Stride(cm)
    94
  • Cals
    724
  • Watts
    371
  • Cadence
    170
  • BPM
    163
  • %MHR
    83.9
  • B/mi
    1641
  • Asc(m)
    106
  • Hillscore
    7
  • Surface
    Mixed

Notes & Comments

Interval session to loosen off the legs a bit and enjoy the sun that I'm not supposed to be out in 🙈😂

The headwinds on all but one interval mixed with the hills made it interesting but it was enjoyable.

1) 0.9mi - 9:54(11:02/mi) 143/160bpm [1577b/mi] 127cal 366/566W
2) 0.25mi - 2:11(8:44/mi) 161/169bpm [1406b/mi] 33cal 400/535W
3) 0.18mi - 2:00(11:04/mi) 161/169bpm [1781b/mi] 27cal 319/465W
4) 0.25mi - 2:03(8:13/mi) 163/166bpm [1338b/mi] 32cal 414/600W
5) 0.19mi - 2:00(10:44/mi) 159/165bpm [1708b/mi] 27cal 337/394W
6) 0.25mi - 2:05(8:22/mi) 165/174bpm [1380b/mi] 33cal 461/596W
7) 0.18mi - 2:00(11:23/mi) 167/176bpm [1902b/mi] 27cal 307/396W
8) 0.25mi - 2:03(8:11/mi) 173/181bpm [1417b/mi] 33cal 449/574W
9) 0.18mi - 2:00(11:21/mi) 173/181bpm [1963b/mi] 29cal 355/521W
10) 0.25mi - 1:56(7:44/mi) 172/176bpm [1331b/mi] 31cal 470/540W
11) 0.18mi - 2:00(11:17/mi) 167/175bpm [1884b/mi] 27cal 304/430W
12) 0.25mi - 2:06(8:24/mi) 177/188bpm [1486b/mi] 34cal 411/537W
13) 1mi - 10:50(10:50/mi) 167/189bpm [1810b/mi] 153cal 333/429W
14) 0.73mi - 7:33(10:18/mi) 170/175bpm [1751b/mi] 111cal 371/538W
9:54 2:11 2:00 2:03 2:00 2:05 2:00 2:03 2:00 1:56 2:00 2:06 10:50 7:33
Ness
Well done! 👏
LindsD
Nice running

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.
0.90 9:53 9:53 11:01 143 112-160 1576 167 98-172 365 83-566 37/43
1.15 12:04 2:11 8:44 161 157-169 1406 173 0-178 400 0-535 8/12
1.33 14:03 1:59 11:02 161 153-169 1777 156 0-168 314 0-465 2/7
1.58 16:06 2:03 8:13 163 155-166 1340 165 0-178 415 0-600 8/14
1.76 18:05 1:59 10:43 159 153-165 1704 159 0-170 331 0-394 4/9
2.01 20:10 2:05 8:23 165 153-174 1382 171 0-186 458 0-596 12/8
2.18 22:09 1:58 11:21 167 160-176 1897 160 0-170 305 0-396 5/11
2.43 24:12 2:03 8:14 173 160-181 1425 177 0-188 450 83-574 12/5
2.61 26:11 1:59 11:18 173 165-181 1954 159 0-168 349 0-521 4/2
2.86 28:07 1:56 7:46 172 165-176 1337 169 0-186 466 0-540 6/10
3.03 30:05 1:58 11:16 167 159-175 1880 159 0-170 302 0-430 1/16
3.28 32:11 2:06 8:26 177 162-188 1493 176 0-188 412 80-537 8/2
4.28 43:02 10:50 10:50 167 157-189 1811 168 0-176 332 112-429 28/31
5.01 50:34 7:32 +1 10:18 170 164-175 1751 174 170-180 371 276-538 32/14

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    163 avge / 189 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 2.7% 10:32
    16 2.5% 10:52
    13 2.6% 11:03
    12 2.9% 10:00

  • Cadence Distribution

    170 avge / 188 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.0 171 4.9 49:39 10:05
    Walk 2.0 117 0.1 1:02 10:03

  • Power Distribution

    371W (600 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 27 7:18 37.13% More
    200m 56 7:27 39.12% More
    400m 1:56 7:46 39.30% More
    800m 4:28 8:58 38.99% More
    1km 5:30 8:52 41.60% More
    Mile 9:11 9:11 43.12% More
    5k 30:07 9:42 44.25% More
    5 miles 50:24 10:05 43.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:53 8:53 44.61
    5km 30:09 9:42 44.21
    5M 50:21 10:04 43.05
    10km 1:03:39 10:15 42.47
    10M 1:46:21 10:38 41.60
    Half 2:22:18 10:52 40.96
    20M 3:44:35 11:14 40.47
    Mara 5:00:30 11:28 40.36
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