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Tue 8th Apr 2025 at 12:23pm by olde english

Run > Intervals
  • Time
    44:02
  • Miles
    5.90
  • Min/mi
    7:28
  • Pacing
    14.6%
  • WAVA
    62.99
  • Stride(cm)
    117
  • Cals
    611
  • Watts
    331
  • Cadence
    184
  • BPM
    152
  • %MHR
    86.8
  • B/mi
    1134
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

8x40secs embankment loop. Achilies not keen.

1) 1mi - 7:53(7:53/mi) 135/151bpm [1065b/mi] 99cal 321/488W
2) 0.76mi - 5:27(7:11/mi) 153/157bpm [1100b/mi] 77cal 335/368W
3) 0.12mi - 40(5:42/mi) 157/164bpm [896b/mi] 10cal 314/419W
4) 0.38mi - 3:00(7:48/mi) 155/165bpm [1210b/mi] 42cal 318/408W
5) 0.12mi - 40(5:36/mi) 156/163bpm [873b/mi] 10cal 412/458W
6) 0.39mi - 3:00(7:43/mi) 155/165bpm [1196b/mi] 42cal 319/399W
7) 0.12mi - 40(5:33/mi) 159/166bpm [882b/mi] 10cal 410/442W
8) 0.38mi - 3:00(7:51/mi) 156/168bpm [1225b/mi] 43cal 338/431W
9) 0.12mi - 40(5:43/mi) 156/163bpm [892b/mi] 10cal 381/418W
10) 0.36mi - 3:00(8:14/mi) 156/165bpm [1284b/mi] 42cal 322/424W
11) 0.1mi - 40(6:38/mi) 156/159bpm [1035b/mi] 10cal 356/423W
12) 0.41mi - 3:00(7:24/mi) 156/160bpm [1155b/mi] 43cal 320/426W
13) 0.12mi - 40(5:22/mi) 161/169bpm [865b/mi] 10cal 371/408W
14) 0.38mi - 3:00(7:59/mi) 158/170bpm [1263b/mi] 42cal 302/402W
15) 0.12mi - 40(5:28/mi) 161/168bpm [881b/mi] 10cal 380/427W
16) 0.37mi - 3:00(8:12/mi) 156/169bpm [1280b/mi] 42cal 303/400W
17) 0.11mi - 40(5:55/mi) 158/164bpm [934b/mi] 10cal 393/443W
18) 0.55mi - 4:21(7:57/mi) 154/166bpm [1224b/mi] 59cal 320/431W
7:53 5:27 40 3:00 40 3:00 40 3:00 40 3:00 40 3:00 40 3:00 40 3:00 40 4:21

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 11:57 11:57 +1 11:57 135 64-151 1613 179 0-190 321 0-488 15/15
1.76 17:23 5:26 7:10 153 149-157 1097 180 176-190 335 303-368 5/6
1.87 18:02 39 5:40 157 152-164 889 168 0-214 314 0-419 1/1
2.26 21:02 3:00 7:48 155 149-165 1210 176 0-214 318 0-408 6/3
2.38 21:42 40 5:36 156 150-163 873 202 186-214 410 321-458 2/3
2.76 24:42 3:00 7:43 155 148-165 1196 182 174-212 319 206-399 4/6
2.88 25:21 39 5:39 160 154-166 905 204 182-212 411 336-442 1/1
3.26 28:20 2:59 7:55 156 150-168 1235 178 174-206 338 309-431 4/6
3.37 29:00 40 5:43 156 151-163 892 206 182-222 380 326-418 2/1
3.74 32:00 3:00 8:14 156 152-165 1284 180 174-222 323 263-424 7/3
3.84 32:40 40 6:38 156 154-159 1035 197 184-212 356 271-423 1/3
4.24 35:40 3:00 7:24 156 153-160 1155 183 176-220 320 257-426 2/5
4.36 36:19 39 5:26 161 155-169 876 216 190-226 371 311-408 1/1
4.73 39:18 2:59 8:05 158 151-170 1278 180 174-220 302 244-402 3/3
4.85 39:58 40 5:28 160 155-168 876 209 180-220 378 307-427 1/1
5.22 42:58 3:00 8:12 157 150-169 1289 177 108-218 304 165-400 4/2
5.33 43:37 39 6:01 158 154-164 950 207 186-222 393 344-443 2/1
5.87 48:32 4:55 +2 9:04 154 122-166 1396 182 0-220 322 0-431 9/10

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 170 max Delete HR Trace

  • Cadence Distribution

    184 avge / 226 max Stride Length: 117cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.7 184 5.9 43:42 8:13
    Walk 0.3 106 0 11 9:25
    Still 0.2 - - 8 -
    Pause 8.7 - - 4:38 -

  • Power Distribution

    331W (488 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:20 51.77% More
    800m 3:26 6:53 55.60% More
    1km 4:15 6:50 58.99% More
    Mile 6:57 6:57 61.86% More
    5k 22:27 7:13 64.06% More
    5 miles 36:31 7:18 64.11% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:32 6:32 65.88
    5km 22:06 7:07 65.05
    5M 36:51 7:22 63.53
    10km 46:33 7:29 62.76
    10M 1:17:39 7:46 61.73
    Half 1:43:49 7:55 60.90
    20M 2:43:38 8:11 60.39
    Mara 3:38:46 8:21 60.35

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