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Fri 7th Mar 2025 at 12:09pm by RichHL

Run > Intervals
  • Not good
  • Time
    25:01
  • Miles
    1.86
  • Min/mi
    13:27
  • Pacing
    78%
  • WAVA
    36.76
  • Stride(cm)
    89
  • Cals
    206
  • Watts
    164
  • Cadence
    134
  • BPM
    161
  • %MHR
    82.6
  • B/mi
    2165
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

Back to It
===
Warm up; 15 x 30s, 30s walk recoveries; cool down; stretch. Ages since I have done anything at all. Thought I should start at the very beginning. Nice to be out in mild, sunny weather.

===
1) 0.47km - 5:00(10:44/km) 128/147bpm [1373b/km] 31cal 5.59/0kmph
2) 0.09km - 30(5:51/km) 153/166bpm [895b/km] 5cal 10.26/0kmph
3) 0.05km - 30(10:24/km) 164/174bpm [1706b/km] 4cal 5.77/0kmph
4) 0.08km - 30(6:29/km) 160/167bpm [1037b/km] 4cal 9.26/0kmph
5) 0.05km - 30(9:18/km) 166/169bpm [1543b/km] 3cal 6.45/0kmph
6) 0.08km - 30(6:08/km) 164/169bpm [1005b/km] 5cal 9.79/0kmph
7) 0.05km - 30(9:54/km) 168/172bpm [1663b/km] 4cal 6.06/0kmph
8) 0.08km - 30(6:11/km) 164/166bpm [1013b/km] 5cal 9.71/0kmph
9) 0.05km - 30(9:45/km) 168/171bpm [1637b/km] 4cal 6.16/0kmph
10) 0.08km - 30(5:56/km) 167/169bpm [990b/km] 5cal 10.12/0kmph
11) 0.05km - 30(9:21/km) 169/171bpm [1579b/km] 4cal 6.42/0kmph
12) 0.09km - 30(5:41/km) 167/168bpm [949b/km] 5cal 10.56/0kmph
13) 0.05km - 30(9:43/km) 169/171bpm [1641b/km] 4cal 6.18/0kmph
14) 0.09km - 30(5:36/km) 169/170bpm [946b/km] 5cal 10.72/0kmph
15) 0.05km - 30(9:46/km) 171/172bpm [1669b/km] 5cal 6.15/0kmph
16) 0.09km - 30(5:51/km) 170/171bpm [994b/km] 5cal 10.26/0kmph
17) 0.05km - 30(10:03/km) 173/175bpm [1739b/km] 5cal 5.97/0kmph
18) 0.09km - 30(5:38/km) 173/173bpm [976b/km] 5cal 10.64/0kmph
19) 0.05km - 30(9:55/km) 175/177bpm [1736b/km] 5cal 6.05/0kmph
20) 0.09km - 30(5:41/km) 172/173bpm [976b/km] 5cal 10.57/0kmph
21) 0.05km - 30(9:56/km) 175/176bpm [1738b/km] 5cal 6.04/0kmph
22) 0.09km - 30(5:29/km) 174/175bpm [953b/km] 5cal 10.95/0kmph
23) 0.05km - 30(9:33/km) 176/178bpm [1680b/km] 5cal 6.29/0kmph
24) 0.09km - 30(5:43/km) 175/175bpm [1000b/km] 5cal 10.5/0kmph
25) 0.05km - 30(9:16/km) 177/178bpm [1640b/km] 4cal 6.47/0kmph
26) 0.09km - 30(5:52/km) 177/177bpm [1039b/km] 5cal 10.22/0kmph
27) 0.05km - 30(10:32/km) 177/179bpm [1863b/km] 5cal 5.7/0kmph
28) 0.1km - 30(5:14/km) 176/177bpm [922b/km] 6cal 11.46/0kmph
29) 0.05km - 30(10:13/km) 178/180bpm [1817b/km] 4cal 5.88/0kmph
30) 0.1km - 30(5:14/km) 178/179bpm [931b/km] 6cal 11.47/0kmph
31) 0.06km - 30(8:54/km) 179/182bpm [1593b/km] 5cal 6.74/0kmph
32) 0.46km - 5:01(10:53/km) 163/178bpm [1773b/km] 33cal 5.52/0kmph
5:00 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 5:01

Pace

57% 13% 20% 7% 3%

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.
0.06 1:11 1:11 18:57 110 87-116 2085 129 116-190 104 89-130 1/0
0.13 2:15 1:04 16:56 126 116-139 2134 120 102-128 110 106-115 1/1
0.19 3:17 1:02 16:37 137 131-142 2277 124 118-128 125 113-134 1/0
0.25 4:20 1:03 16:46 140 136-145 2347 119 96-128 120 114-128 1/0
0.31 5:15 55 14:37 144 140-155 2105 121 96-168 138 119-207 1/1
0.38 6:04 49 13:04 164 154-174 2143 149 118-176 206 112-300 1/1
0.44 6:45 41 10:56 162 154-169 1771 152 118-172 208 101-286 2/0
0.50 7:28 44 11:37 163 159-169 1894 137 94-180 173 101-284 1/1
0.56 8:17 48 12:54 166 161-172 2141 137 106-172 185 102-301 1/1
0.63 9:07 50 13:28 167 164-171 2249 138 82-170 191 101-292 2/0
0.69 9:44 37 9:46 168 165-171 1641 159 94-176 242 123-295 1/2
0.75 10:26 42 11:13 167 166-171 1872 138 114-174 163 107-306 1/1
0.81 11:14 48 12:54 169 167-171 2179 138 106-176 168 98-304 1/3
0.88 11:58 44 11:42 170 168-172 1989 149 104-176 214 83-281 0/1
0.94 12:35 37 9:48 170 169-172 1666 152 110-174 202 103-285 3/1
1.00 13:22 48 12:44 173 171-175 2204 144 116-174 175 106-315 1/2
1.06 14:12 49 13:07 174 170-177 2282 140 116-170 197 88-311 3/3
1.13 14:51 39 10:29 173 170-176 1814 160 122-174 252 167-292 1/3
1.19 15:29 38 10:05 174 173-176 1753 140 102-170 189 109-297 0/1
1.25 16:17 48 12:52 176 174-178 2265 134 100-172 191 106-281 2/2
1.31 17:02 45 11:56 177 174-178 2114 142 104-174 188 102-277 1/1
1.38 17:39 37 9:53 176 175-177 1741 157 104-180 209 103-259 3/1
1.44 18:23 44 11:48 176 174-179 2076 136 104-172 191 105-336 1/3
1.50 19:12 49 13:07 178 174-180 2336 139 116-174 177 77-321 1/1
1.56 19:46 33 8:53 178 177-182 1580 163 122-176 295 110-348 1/0
1.63 20:50 1:04 17:09 175 167-182 3002 121 106-134 112 109-117 1/1
1.69 21:58 1:08 18:10 165 163-167 2998 120 100-128 107 103-113 1/1
1.75 23:00 1:02 16:28 159 158-163 2617 115 98-130 112 100-125 1/1
1.81 24:01 1:02 16:25 160 160-161 2628 116 86-132 123 112-130 1/1
1.86 25:01 1:00 18:59 158 155-159 2999 120 108-128 111 105-118 1/0

Heart

161/182max
  • Show Beats/Mile

Elevation

Asc 4m, Range 7m, Flat prediction 25:01
Elevation Graph
No climbs of at least 10 metres detected.

Power

164W (348 max)
Power Graph
Power Bands

Cadence

134 (190 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 31.1 166 0.8 7:47 9:22
Walk 68.9 120 1 17:14 16:40

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:41 10:47 32.46% More
800m 5:28 11:00 37.89% More
1km 7:04 11:22 38.62% More
Mile 11:21 11:21 41.60% More

Predictions

Dist Time Per Mile WAVA
1M 12:57 12:57 36.48
5km 43:06 13:52 36.20
5M 1:11:22 14:16 35.72
10km 1:29:51 14:28 35.46
10M 2:28:47 14:53 35.21
Half 3:18:05 15:07 34.93
20M 5:10:12 15:31 34.94
Mara 6:53:00 15:46 35.12
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