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Tue 15th Apr 2025 at 7:55am by westmoors

Run > Intervals
  • Time
    59:26
  • Miles
    6.10
  • Min/mi
    9:45
  • Pacing
    90.5%
  • WAVA
    57.09
  • Stride(cm)
    95
  • Cals
    631
  • Cadence
    175
  • BPM
    133
  • %MHR
    79.1
  • B/mi
    1294
  • Asc(m)
    100
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Mixed intervals.

1) 0.99mi - 10:00(10:05/mi) 121/128bpm [1219b/mi] 101cal 5.95/6.45mph
2) 0.11mi - 1:00(9:03/mi) 131/134bpm [1185b/mi] 10cal 6.63/6.68mph Target 6:57 - 8:18 /mi
3) 0.19mi - 2:00(10:35/mi) 131/135bpm [1388b/mi] 21cal 5.66/6.41mph
4) 0.12mi - 1:00(8:38/mi) 131/134bpm [1132b/mi] 10cal 6.95/7.18mph Target 6:57 - 8:18 /mi
5) 0.21mi - 2:00(9:37/mi) 130/134bpm [1249b/mi] 21cal 6.24/7.2mph
6) 0.35mi - 3:00(8:40/mi) 134/139bpm [1162b/mi] 33cal 6.92/7.26mph Target 7:12 - 8:46 /mi
7) 0.2mi - 2:00(9:57/mi) 133/138bpm [1323b/mi] 21cal 6.03/7.22mph
8) 0.32mi - 3:00(9:17/mi) 137/140bpm [1272b/mi] 33cal 6.46/7.37mph Target 7:12 - 8:46 /mi
9) 0.19mi - 2:00(10:28/mi) 135/137bpm [1412b/mi] 22cal 5.74/7.08mph
10) 1mi - 9:31(9:31/mi) 139/141bpm [1323b/mi] 108cal 6.3/7.06mph Target 7:49 - 9:56 /mi
11) 0.06mi - 29(8:28/mi) 138/138bpm [1168b/mi] 5cal 7.09/6.59mph Target 7:49 - 9:56 /mi
12) 0.19mi - 2:00(10:20/mi) 137/139bpm [1415b/mi] 21cal 5.81/6.26mph
13) 0.34mi - 3:00(8:45/mi) 139/142bpm [1216b/mi] 34cal 6.86/7.26mph Target 7:12 - 8:46 /mi
14) 0.19mi - 2:00(10:20/mi) 138/142bpm [1426b/mi] 22cal 5.8/6.74mph
15) 0.34mi - 3:00(8:44/mi) 139/140bpm [1214b/mi] 34cal 6.87/7.6mph Target 7:12 - 8:46 /mi
16) 0.19mi - 2:00(10:33/mi) 137/140bpm [1446b/mi] 22cal 5.69/5.99mph
17) 0.12mi - 1:00(8:27/mi) 136/138bpm [1148b/mi] 11cal 7.11/7.18mph Target 6:57 - 8:18 /mi
18) 0.2mi - 2:00(10:10/mi) 132/137bpm [1341b/mi] 20cal 5.9/7.16mph
19) 0.11mi - 1:00(8:55/mi) 132/137bpm [1177b/mi] 10cal 6.73/6.57mph Target 6:57 - 8:18 /mi
20) 0.19mi - 2:00(10:30/mi) 134/138bpm [1408b/mi] 21cal 5.71/6.68mph
21) 0.45mi - 5:00(11:10/mi) 129/132bpm [1439b/mi] 47cal 5.38/5.97mph
22) 0.04mi - 26(10:22/mi) 130/130bpm [1348b/mi] 4cal 5.78/5.78mph
10:00 1:00 2:00 1:00 2:00 3:00 2:00 3:00 2:00 9:31 29 2:00 3:00 2:00 3:00 2:00 1:00 2:00 1:00 2:00 5:00 26

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.
0.99 10:00 10:00 10:04 120 78-128 1208 173 0-182 12/11
1.10 10:59 1:00 9:02 131 127-134 1182 176 172-180 1/1
1.29 12:59 2:00 10:36 131 128-135 1388 171 170-178 4/0
1.41 13:58 1:00 8:39 131 129-134 1133 176 170-178 1/1
1.61 15:58 2:00 9:37 130 125-134 1249 173 172-178 1/3
1.96 18:58 3:00 8:40 134 125-138 1162 178 172-180 3/4
2.16 20:57 2:00 9:57 133 130-138 1324 172 168-178 1/2
2.48 23:57 3:00 9:17 136 129-140 1263 176 164-178 8/8
2.67 25:56 2:00 10:28 135 133-137 1413 171 170-178 9/0
3.67 35:27 9:31 9:31 139 136-141 1323 176 168-180 15/12
3.73 35:56 29 8:27 138 137-138 1166 178 176-178 1/1
3.92 37:56 2:00 10:20 137 133-139 1416 172 170-176 2/1
4.26 40:55 3:00 8:45 139 133-142 1215 178 174-182 4/7
4.46 42:55 2:00 10:20 139 135-142 1437 172 170-176 2/1
4.80 45:54 3:00 8:44 139 135-140 1214 178 172-182 4/8
4.99 47:54 2:00 10:33 137 134-140 1446 172 170-178 5/1
5.11 48:54 1:00 8:25 136 134-138 1146 178 170-182 0/6
5.30 50:53 2:00 10:10 132 127-137 1342 172 166-180 2/6
5.41 51:53 1:00 8:54 131 127-137 1167 179 172-184 1/1
5.60 53:52 2:00 10:31 133 128-138 1399 171 164-182 1/4
6.05 58:52 4:59 11:09 129 125-132 1439 171 164-174 9/3
6.09 59:18 26 +1 10:34 130 129-130 1374 173 170-174 0/0
6.09 59:18 0 +1 0 129 129-129 NAN 172 172-172 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 142 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 3.3% 9:58

  • Cadence Distribution

    175 avge / 184 max Stride Length: 95cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 29 7:49 44.28% More
    200m 1:00 8:00 47.80% More
    400m 2:05 8:23 48.82% More
    800m 4:28 8:58 50.67% More
    1km 5:33 8:56 52.89% More
    Mile 9:07 9:07 54.45% More
    5k 29:10 9:23 58.78% More
    5 miles 47:45 9:33 58.13% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:20 8:20 59.53
    5km 28:33 9:11 60.05
    5M 47:53 9:35 57.96
    10km 1:00:38 9:45 56.99
    10M 1:41:42 10:10 56.13
    Half 2:16:23 10:25 55.46
    20M 3:35:59 10:48 53.92
    Mara 4:49:38 11:03 52.65

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore
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