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Sun 23rd Mar 2025 at 8:30pm by adysmith

Run > Intervals
  • Time
    47:19
  • Miles
    5.66
  • Min/mi
    8:22
  • Pacing
    85.4%
  • WAVA
    62.33
  • Stride(cm)
    104
  • Cals
    510
  • Watts
    265
  • Cadence
    185
  • BPM
    131
  • %MHR
    73
  • B/mi
    1099
  • Asc(m)
    26
  • Surface
    Road

Notes & Comments

1) 1mi - 8:47(8:47/mi) 115/126bpm [1010b/mi] 85cal 252/330W
2) 0.12mi - 48(6:24/mi) 141/147bpm [903b/mi] 9cal 308/343W
3) 0.12mi - 1:11(9:31/mi) 136/148bpm [1295b/mi] 13cal 261/353W
4) 0.12mi - 47(6:15/mi) 128/148bpm [800b/mi] 9cal 314/346W
5) 0.12mi - 1:11(9:32/mi) 136/150bpm [1297b/mi] 13cal 265/351W
6) 0.12mi - 49(6:34/mi) 133/148bpm [873b/mi] 9cal 302/334W
7) 0.12mi - 1:14(9:52/mi) 133/148bpm [1312b/mi] 13cal 242/318W
8) 0.12mi - 49(6:31/mi) 136/151bpm [885b/mi] 9cal 306/338W
9) 0.12mi - 1:13(9:50/mi) 137/154bpm [1347b/mi] 13cal 239/346W
10) 0.12mi - 46(6:13/mi) 137/150bpm [853b/mi] 9cal 323/344W
11) 0.12mi - 1:10(9:25/mi) 138/152bpm [1299b/mi] 13cal 268/350W
12) 0.12mi - 49(6:38/mi) 138/148bpm [915b/mi] 10cal 310/341W
13) 0.12mi - 1:11(9:34/mi) 139/151bpm [1331b/mi] 14cal 247/302W
14) 0.12mi - 48(6:27/mi) 139/150bpm [896b/mi] 9cal 297/321W
15) 0.12mi - 1:11(9:27/mi) 139/152bpm [1314b/mi] 14cal 261/340W
16) 0.12mi - 50(6:41/mi) 138/148bpm [923b/mi] 10cal 305/331W
17) 0.12mi - 1:14(9:53/mi) 136/149bpm [1345b/mi] 14cal 241/303W
18) 0.12mi - 48(6:28/mi) 137/148bpm [885b/mi] 9cal 303/342W
19) 0.12mi - 1:09(9:16/mi) 139/150bpm [1289b/mi] 13cal 260/336W
20) 0.12mi - 50(6:40/mi) 138/149bpm [921b/mi] 10cal 299/340W
21) 0.12mi - 1:13(9:50/mi) 136/150bpm [1338b/mi] 14cal 234/302W
22) 0.12mi - 50(6:39/mi) 137/148bpm [911b/mi] 9cal 299/328W
23) 0.12mi - 1:11(9:32/mi) 136/149bpm [1295b/mi] 13cal 260/321W
24) 0.12mi - 51(6:49/mi) 137/148bpm [935b/mi] 10cal 298/324W
25) 0.12mi - 1:13(9:44/mi) 138/149bpm [1343b/mi] 13cal 243/302W
26) 0.12mi - 49(6:36/mi) 138/147bpm [912b/mi] 10cal 313/365W
27) 0.12mi - 1:10(9:19/mi) 138/148bpm [1287b/mi] 13cal 263/343W
28) 0.12mi - 50(6:46/mi) 138/147bpm [934b/mi] 10cal 297/320W
29) 0.12mi - 1:12(9:40/mi) 139/150bpm [1344b/mi] 13cal 239/295W
30) 0.12mi - 49(6:37/mi) 139/149bpm [919b/mi] 9cal 299/324W
31) 1mi - 9:07(9:07/mi) 130/150bpm [1185b/mi] 93cal 246/322W
32) 0.06mi - 30(8:56/mi) 134/135bpm [1197b/mi] 5cal 255/266W
8:47 48 1:11 47 1:11 49 1:14 49 1:13 46 1:10 49 1:11 48 1:11 50 1:14 48 1:09 50 1:13 50 1:11 51 1:13 49 1:10 50 1:12 49 9:07 30

Pace

37% 29% 1% 1% 32%

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 31 31 8:21 80 76-86 667 185 180-196 282 251-330 1/2
0.13 1:04 32 8:36 95 87-101 816 185 182-186 273 265-283 1/1
0.19 1:37 34 9:01 106 102-109 955 184 182-186 268 256-277 1/1
0.25 2:10 32 8:38 110 109-112 949 185 184-188 261 247-268 2/2
0.31 2:43 33 8:46 113 112-114 990 186 186-188 279 268-298 1/1
0.38 3:15 33 8:46 115 114-116 1009 186 184-188 276 269-284 1/1
0.44 3:49 33 8:52 122 116-124 1081 186 182-188 265 257-272 1/2
0.50 4:24 35 9:18 125 123-126 1162 185 182-186 275 257-284 2/1
0.56 4:56 32 8:37 125 122-126 1078 182 176-184 251 235-277 1/0
0.63 5:29 34 8:58 121 120-122 1084 184 180-186 235 231-244 0/0
0.69 6:04 34 9:07 120 120-121 1094 182 180-184 237 231-243 1/0
0.75 6:37 34 9:01 120 119-120 1081 182 180-184 233 224-240 0/0
0.81 7:11 33 8:51 119 118-120 1053 181 180-184 230 223-237 0/1
0.88 7:43 33 8:43 121 120-121 1054 184 184-186 232 228-237 1/1
0.94 8:17 33 8:53 119 118-120 1057 185 184-186 232 228-239 0/1
1.00 8:46 29 7:50 121 119-124 947 185 182-188 255 239-273 0/1
1.06 9:09 23 6:12 137 128-142 849 194 188-196 311 271-343 2/1
1.13 9:34 25 6:41 145 143-147 970 194 192-196 305 292-321 0/3
1.19 10:11 36 9:40 145 135-148 1402 180 176-198 281 236-353 2/1
1.25 10:45 35 9:17 126 121-135 1169 177 176-178 238 230-246 1/1
1.31 11:08 23 6:09 123 120-126 757 198 178-202 308 232-346 1/1
1.38 11:32 24 6:24 134 126-148 858 200 200-202 324 316-336 1/1
1.44 12:07 35 9:20 146 135-150 1363 181 176-200 297 254-351 1/1
1.50 12:44 36 9:43 126 122-135 1224 177 176-178 232 215-258 1/0
1.56 13:08 24 6:23 123 121-129 786 199 178-202 301 238-334 1/0
1.63 13:33 25 6:45 144 132-148 973 198 196-200 305 298-312 1/0
1.69 14:11 38 10:05 142 129-148 1432 179 174-196 257 232-318 1/0
1.75 14:47 36 9:30 123 121-129 1169 176 174-176 224 220-233 0/1
1.81 15:10 23 6:15 129 121-138 806 202 196-204 297 222-327 1/0
1.88 15:36 26 6:59 145 137-152 1013 201 196-202 321 291-338 2/2
1.94 16:16 40 10:34 145 131-154 1533 175 172-196 248 202-346 1/1
2.00 16:49 33 8:46 125 122-131 1096 176 174-176 218 203-240 0/2
2.06 17:12 23 6:09 129 122-142 793 202 192-204 316 233-339 0/2
2.13 17:36 24 6:26 147 143-151 945 202 200-204 338 321-345 1/1
2.19 18:12 36 9:35 146 137-152 1398 179 174-200 285 232-350 1/1
2.25 18:46 35 9:14 129 125-136 1190 176 176-178 244 234-250 2/1
2.31 19:11 25 6:33 134 126-143 878 199 188-202 311 246-341 1/0
2.38 19:37 25 6:47 146 143-149 991 198 196-200 315 295-339 1/1
2.44 20:12 36 9:33 145 135-151 1385 179 174-198 257 240-300 1/1
2.50 20:48 35 9:24 131 128-135 1232 177 176-192 232 212-294 0/2
2.56 21:12 24 6:26 134 127-142 861 200 194-202 286 268-310 0/1
2.63 21:37 25 6:37 147 142-151 973 199 196-200 317 303-331 1/1
2.69 22:13 36 9:40 145 133-152 1402 178 174-200 270 241-340 1/1
2.75 22:47 34 9:05 129 126-132 1173 177 176-194 244 235-297 2/0
2.81 23:12 25 6:37 135 126-142 893 198 194-200 315 298-331 1/0
2.88 23:39 27 7:11 146 142-149 1048 197 196-200 303 294-310 0/0
2.94 24:16 37 9:52 141 132-149 1392 177 174-198 243 224-303 1/0
3.00 24:50 35 9:15 127 124-132 1174 177 174-196 224 208-232 0/2
3.06 25:15 25 6:35 133 124-142 875 201 196-202 302 212-329 1/1
3.13 25:41 26 6:54 146 142-149 1008 199 196-200 328 314-342 0/1
3.19 26:16 35 9:21 144 135-150 1346 178 176-200 259 234-320 2/0
3.25 26:49 33 8:56 130 127-135 1161 177 174-178 252 237-300 1/0
3.31 27:14 25 6:35 134 128-139 883 196 178-200 307 291-340 1/0
3.38 27:41 27 7:10 146 138-150 1045 189 96-200 289 218-305 1/0
3.44 28:19 38 10:07 141 131-150 1427 177 174-194 238 229-254 1/2
3.50 28:53 34 9:02 126 124-130 1139 178 172-196 223 205-258 0/1
3.56 29:17 24 6:32 134 125-140 875 199 196-200 297 281-328 1/1
3.63 29:45 28 7:21 146 140-149 1074 197 190-200 316 311-321 0/1
3.69 30:20 35 9:24 140 130-149 1315 177 176-180 263 241-321 2/0
3.75 30:54 34 9:04 127 125-130 1151 178 174-196 248 232-300 1/1
3.81 31:19 25 6:44 134 126-141 902 199 196-200 308 296-324 1/0
3.88 31:47 27 7:16 146 141-148 1061 199 196-200 294 290-298 0/0
3.94 32:23 37 9:47 142 133-149 1389 178 176-184 247 220-302 1/2
4.00 32:58 35 9:14 129 126-133 1191 178 174-194 235 195-365 0/2
4.06 33:22 24 6:31 136 126-143 885 200 194-202 313 300-355 1/1
4.13 33:49 27 7:15 146 143-148 1059 200 198-200 322 277-343 1/1
4.19 34:25 35 9:25 141 133-148 1327 177 176-180 260 248-283 2/1
4.25 34:58 33 8:46 129 126-133 1130 179 174-196 247 228-309 1/0
4.31 35:23 25 6:40 136 127-143 908 199 196-200 307 296-320 0/0
4.38 35:51 28 7:32 146 143-149 1100 197 180-200 295 283-307 1/0
4.44 36:27 36 9:41 142 134-150 1376 177 176-180 236 221-255 0/3
4.50 37:00 33 8:50 130 127-133 1148 180 174-196 233 207-283 1/1
4.56 37:25 24 6:31 137 127-144 892 200 196-202 296 251-324 1/2
4.62 37:52 28 7:23 148 145-150 1092 198 180-202 311 262-323 1/1
4.69 38:25 33 8:44 142 136-150 1241 179 178-180 263 250-273 1/1
4.75 38:59 34 8:57 133 130-135 1191 178 178-180 255 250-261 1/1
4.81 39:35 36 9:34 129 127-130 1234 178 174-180 253 213-263 0/0
4.87 40:10 35 9:20 126 125-127 1177 178 174-178 232 212-241 1/0
4.94 40:44 34 9:07 126 125-127 1149 178 176-178 230 226-234 0/0
5.00 41:18 35 9:14 126 125-127 1163 178 178-178 236 233-244 1/0
5.06 41:54 35 9:25 126 125-126 1187 178 176-178 233 226-243 1/0
5.12 42:28 35 9:13 126 125-126 1162 178 176-180 233 231-238 0/0
5.19 43:03 34 9:12 126 125-127 1159 178 176-180 232 229-236 0/0
5.25 43:39 36 9:43 128 127-128 1243 179 178-182 253 237-262 2/0
5.31 44:14 35 9:16 129 128-130 1195 178 176-180 254 227-287 0/1
5.38 44:48 34 9:03 128 127-130 1158 179 178-184 245 235-269 1/0
5.44 45:22 34 9:09 130 127-131 1189 181 178-184 274 238-298 1/1
5.50 45:55 32 8:37 131 130-133 1128 182 176-184 235 227-240 0/0
5.56 46:27 33 8:42 135 133-136 1174 180 178-184 247 240-261 0/2
5.63 46:59 32 8:34 134 134-135 1149 181 180-184 242 233-254 1/1
5.66 47:19 20 9:21 134 134-135 1253 182 180-184 259 255-266 2/0

Heart

131/154max
  • Show Beats/Mile

Elevation

Asc 26m, Range 8m, Flat prediction 47:19
Elevation Graph
No climbs of at least 10 metres detected.

Power

265W (365 max)
Power Graph
Power Bands

Cadence

185 (204 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 184 5.7 47:17 8:22
Walk 0.1 96 0 2 8:33

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:19 48.41% More
800m 3:46 7:36 55.74% More
1km 4:45 7:39 58.38% More
Mile 7:53 7:53 61.15% More
5k 24:54 8:01 63.74% More
5 miles 41:18 8:16 62.84% More

Predictions

Dist Time Per Mile WAVA
1M 7:32 7:32 63.97
5km 25:03 8:04 63.36
5M 41:29 8:18 62.56
10km 52:14 8:24 62.12
10M 1:26:30 8:39 61.71
Half 1:55:10 8:47 61.24
20M 3:00:21 9:01 61.29
Mara 4:00:07 9:10 61.62
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