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Mon 7th Apr 2025 at 6:09pm by Runningbug

Run > Intervals
  • Time
    34:02
  • Miles
    3.84
  • Min/mi
    8:52
  • Pacing
    86.5%
  • WAVA
    59.50
  • Stride(cm)
    102
  • Cals
    506
  • Cadence
    178
  • BPM
    145
  • %MHR
    90.8
  • B/mi
    1287
  • Asc(m)
    146
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Pyramid session 1 min 1 min rec, then 2 min , 3 min, 4 min, 5 min then back down the ladder with 1 min jog rec between efforts

1) 1mi - 8:49(8:49/mi) 138/152bpm [1218b/mi] 121cal 6.8/7.85mph
2) 1mi - 8:46(8:46/mi) 148/153bpm [1297b/mi] 133cal 6.85/7.51mph
3) 1mi - 9:03(9:03/mi) 150/155bpm [1358b/mi] 140cal 6.63/7.81mph
4) 0.84mi - 7:24(8:52/mi) 148/156bpm [1311b/mi] 112cal 6.77/8.25mph
8:49 8:46 9:03 7:24

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.06 38 38 10:10 102 83-121 1037 175 170-182 0/0
0.13 1:13 35 9:17 127 123-130 1180 176 168-186 1/1
0.19 1:44 31 8:15 133 131-136 1098 182 180-184 1/1
0.25 2:20 36 9:31 138 137-139 1313 174 166-180 1/1
0.31 2:59 39 10:29 136 135-138 1426 167 166-168 0/1
0.38 3:30 32 8:24 137 135-139 1151 184 182-186 5/0
0.44 4:02 31 8:19 142 140-144 1181 180 180-182 0/2
0.50 4:32 31 8:11 145 144-146 1187 181 180-182 0/2
0.56 5:03 31 8:12 147 146-148 1204 180 178-182 1/0
0.63 5:44 41 10:58 143 140-147 1569 166 164-166 1/1
0.69 6:19 34 9:09 138 137-139 1264 178 168-186 2/2
0.75 6:49 31 8:08 142 141-144 1156 183 180-186 2/1
0.81 7:19 30 8:03 147 145-149 1183 180 180-182 2/0
0.88 7:50 31 8:14 150 149-150 1235 180 180-180 3/0
0.94 8:20 30 7:57 150 150-151 1193 182 182-184 1/1
1.00 8:50 30 8:01 152 151-152 1220 182 182-184 1/0
1.06 9:27 37 9:57 150 147-152 1493 173 166-182 0/2
1.13 10:06 38 10:15 143 141-145 1466 170 166-188 1/2
1.19 10:36 30 8:08 144 142-146 1171 185 182-188 1/1
1.25 11:06 30 7:52 147 145-148 1157 184 182-186 0/0
1.31 11:36 30 8:00 150 148-152 1200 186 184-186 2/0
1.38 12:06 30 8:04 152 152-153 1227 183 182-184 3/1
1.44 12:37 31 8:15 153 152-153 1262 181 180-182 4/6
1.50 13:08 31 8:21 153 153-153 1277 179 176-180 0/6
1.56 13:39 31 8:17 153 152-153 1266 179 178-180 4/2
1.63 14:15 36 9:38 151 149-152 1455 177 164-182 4/1
1.69 15:00 44 11:46 143 141-146 1682 163 160-166 2/2
1.75 15:33 34 9:02 142 141-144 1284 180 178-184 3/2
1.81 16:06 32 8:36 147 144-149 1263 179 178-180 6/0
1.88 16:40 34 9:03 150 150-151 1358 181 180-182 5/1
1.94 17:06 26 7:04 150 150-150 1060 181 180-182 0/6
2.00 17:36 30 7:55 151 150-152 1196 180 180-180 0/4
2.06 18:06 30 8:07 151 151-152 1226 180 178-182 1/0
2.13 18:36 30 8:04 152 152-153 1226 182 180-184 0/4
2.19 19:07 31 8:16 153 152-154 1265 180 180-182 4/0
2.25 19:38 31 8:14 153 153-154 1260 180 178-180 2/5
2.31 20:19 40 10:45 153 150-155 1645 173 162-180 5/0
2.38 21:04 46 12:10 148 148-149 1800 166 162-176 4/0
2.44 21:41 37 9:45 149 149-150 1452 178 176-180 6/2
2.50 22:14 33 8:55 151 151-152 1346 178 176-178 12/0
2.56 22:48 33 8:53 152 152-152 1350 177 176-178 0/13
2.63 23:20 33 8:42 152 152-153 1321 177 176-178 12/0
2.69 23:53 33 8:43 153 152-153 1334 179 178-180 0/5
2.75 24:22 29 7:45 152 151-153 1178 180 180-182 2/3
2.81 24:53 31 8:11 152 151-152 1245 181 180-184 4/0
2.88 25:31 38 10:11 147 144-150 1498 169 164-182 0/10
2.94 26:09 38 10:07 141 139-144 1426 170 164-188 18/0
3.00 26:38 30 7:54 143 141-144 1130 184 182-186 0/28
3.06 27:08 30 7:58 147 144-150 1171 180 178-182 0/5
3.13 27:42 34 8:58 153 151-155 1371 177 176-178 11/0
3.19 28:18 36 9:38 155 154-156 1494 176 176-178 7/0
3.25 28:51 33 8:53 153 153-154 1359 180 178-180 4/9
3.31 29:26 35 9:20 150 148-152 1400 171 164-182 0/1
3.38 30:03 37 9:45 143 140-146 1394 168 164-178 5/2
3.44 30:32 29 7:44 143 142-144 1105 188 186-190 0/10
3.50 31:00 28 7:28 143 142-144 1069 184 178-186 1/2
3.56 31:30 30 8:07 146 144-149 1184 179 178-180 1/2
3.63 32:02 32 8:29 150 149-150 1272 179 178-180 2/1
3.69 32:49 47 12:29 145 141-149 1811 163 162-164 0/4
3.75 33:22 33 8:53 144 142-145 1279 184 166-192 0/2
3.81 33:52 29 7:50 148 146-149 1160 186 182-188 2/2
3.84 34:03 11 8:23 151 150-151 1265 183 182-184 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 156 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 10.9% 9:24
    20 19.7% 11:39
    20 16.2% 9:10
    15 5.8% 9:15
    12 5.1% 10:45

  • Cadence Distribution

    178 avge / 192 max Stride Length: 102cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:47 46.37% More
    800m 4:03 8:08 53.28% More
    1km 5:12 8:21 54.80% More
    Mile 8:29 8:29 58.56% More
    5k 27:19 8:48 59.65% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:23 8:23 59.25
    5km 27:18 8:47 59.69
    5M 44:48 8:58 59.55
    10km 56:10 9:02 59.41
    10M 1:32:11 9:13 59.61
    Half 2:02:07 9:19 59.47
    20M 3:09:43 9:29 60.05
    Mara 4:11:18 9:35 60.72
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