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Wed 9th Apr 2025 at 6:14pm by glbroo

Run > Intervals
  • Time
    52:44
  • Miles
    6.90
  • Min/mi
    7:39
  • Pacing
    75.3%
  • WAVA
    64.94
  • Stride(cm)
    113
  • Cals
    677
  • Watts
    334
  • Cadence
    186
  • BPM
    138
  • %MHR
    80.9
  • B/mi
    1058
  • Asc(m)
    37
  • Surface
    Mixed

Notes & Comments

3x2m, 2 mins off
1) 0.62mi - 4:52(7:52/mi) 117/143bpm [921b/mi] 54cal 318/373W
2) 1mi - 7:10(7:10/mi) 140/147bpm [1004b/mi] 95cal 363/429W
3) 1mi - 7:26(7:26/mi) 140/144bpm [1040b/mi] 97cal 355/420W
4) 0.16mi - 2:08(13:03/mi) 130/142bpm [1696b/mi] 24cal 130/394W
5) 1mi - 7:20(7:20/mi) 140/151bpm [1026b/mi] 96cal 356/439W
6) 1mi - 7:23(7:23/mi) 144/152bpm [1063b/mi] 98cal 324/407W
7) 0.11mi - 2:02(18:28/mi) 128/145bpm [2363b/mi] 17cal 93/321W
8) 1mi - 7:11(7:11/mi) 144/157bpm [1036b/mi] 100cal 328/440W
9) 1mi - 7:08(7:08/mi) 144/149bpm [1028b/mi] 95cal 335/401W
10) 0.01mi - 3(6:50/mi) 143/143bpm [976b/mi] 1cal 347/348W
4:52 7:10 7:26 2:08 7:20 7:23 2:02 7:11 7:08 3
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

6% 7% 83% 4%

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 8:18 74 69-86 615 186 184-188 290 273-312 0/0
0.13 1:00 29 7:48 98 87-106 764 187 180-192 305 297-319 1/1
0.19 1:30 30 7:56 111 107-115 880 187 184-192 325 318-333 0/1
0.25 2:01 31 8:12 117 115-119 960 186 180-194 319 304-347 1/2
0.31 2:29 28 7:32 121 119-123 912 186 182-190 350 336-373 0/1
0.38 2:57 28 7:31 123 122-126 925 185 184-188 338 334-343 0/1
0.44 3:26 28 7:33 127 126-128 959 186 184-192 349 339-356 0/1
0.50 3:54 28 7:32 129 128-130 972 188 184-192 340 329-349 0/1
0.56 4:39 45 +15 11:54 138 130-143 1642 186 180-190 310 245-333 1/1
0.63 5:09 31 8:10 137 133-139 1119 187 184-190 318 305-331 1/1
0.69 5:36 27 7:07 130 128-133 924 192 190-194 364 327-403 1/1
0.75 6:02 26 7:02 136 134-138 957 193 190-198 367 346-393 0/1
0.81 6:28 26 6:57 139 138-141 965 194 192-196 388 382-395 1/1
0.88 6:55 26 7:03 142 141-144 1000 192 190-194 403 394-429 2/0
0.94 7:21 26 7:02 146 144-147 1028 190 190-192 371 350-404 0/2
1.00 7:47 25 6:47 139 137-142 942 191 190-196 353 340-379 0/1
1.06 8:14 27 7:13 141 141-142 1018 191 180-196 373 364-383 1/0
1.13 8:41 28 7:24 142 141-142 1050 191 180-192 376 363-389 1/1
1.19 9:07 26 6:58 143 140-147 995 190 188-192 380 369-395 1/0
1.25 9:35 28 7:25 146 144-147 1084 188 184-190 383 370-397 1/1
1.31 10:02 27 7:12 141 139-145 1015 190 186-194 340 329-370 0/2
1.38 10:30 28 7:26 138 137-140 1027 187 184-190 326 295-354 0/1
1.44 10:58 27 7:19 138 137-139 1011 189 186-190 326 317-328 1/0
1.50 11:25 27 7:18 137 137-138 1001 189 186-192 350 325-371 1/0
1.56 11:52 27 7:13 138 138-139 996 187 184-190 362 354-374 0/1
1.63 12:20 28 7:26 138 137-138 1026 188 186-190 350 342-354 2/0
1.69 12:48 28 7:30 139 137-142 1043 188 186-190 383 355-400 1/0
1.75 13:16 28 7:27 141 137-142 1051 188 186-190 382 370-399 2/0
1.81 13:43 27 7:18 137 135-138 999 188 186-190 387 342-410 0/3
1.88 14:11 27 7:13 136 135-136 981 186 184-190 321 291-348 0/2
1.94 14:37 27 7:09 138 135-141 988 188 184-190 309 281-325 0/1
2.00 15:04 27 7:12 140 140-141 1009 187 182-190 343 321-356 1/0
2.06 15:33 29 7:42 141 140-143 1086 188 184-190 354 343-365 0/1
2.13 16:01 28 7:26 139 138-140 1033 187 184-190 346 337-352 0/0
2.19 16:29 28 7:28 139 138-140 1038 185 182-190 357 349-360 1/0
2.25 16:58 29 7:38 140 139-140 1068 186 184-190 371 354-385 1/0
2.31 17:25 28 7:23 142 139-144 1049 185 184-186 371 364-386 1/0
2.38 17:55 29 7:48 141 139-143 1099 187 184-190 363 355-376 1/0
2.44 18:23 28 7:28 141 140-142 1053 185 184-188 360 351-368 0/0
2.50 18:50 28 7:20 142 140-142 1042 188 184-190 348 342-356 2/1
2.56 19:55 1:05 +36 17:15 142 139-143 2450 187 184-192 348 336-357 0/1
2.63 20:23 28 7:23 137 135-139 1011 192 190-200 399 347-420 1/0
2.69 21:20 58 15:23 136 126-142 2093 162 122-192 261 122-394 0/0
2.75 22:09 49 13:04 124 121-126 1621 153 110-188 185 102-282 1/1
2.81 22:41 32 8:34 128 123-134 1096 186 184-190 279 258-336 0/1
2.88 23:07 26 6:52 138 134-142 948 191 190-194 354 321-385 0/1
2.94 23:35 28 7:26 142 140-145 1056 190 190-190 390 362-428 1/0
3.00 24:02 27 7:15 148 145-150 1072 186 184-190 383 351-426 2/0
3.06 24:29 27 7:11 138 133-151 992 187 184-190 340 329-363 0/3
3.13 24:57 28 7:27 136 131-138 1013 186 184-188 373 364-378 0/0
3.19 25:25 28 7:26 133 131-134 988 187 184-192 379 354-407 1/0
3.25 25:54 29 7:45 137 134-139 1061 185 184-188 370 354-398 1/0
3.31 26:21 27 7:17 142 139-144 1035 188 184-192 375 363-386 1/0
3.38 26:50 29 7:46 142 142-143 1103 188 184-192 357 330-391 1/0
3.44 27:18 27 7:16 141 141-142 1025 186 184-190 396 361-439 2/0
3.50 27:44 27 7:07 141 141-142 1003 188 186-190 366 358-373 0/0
3.56 28:12 28 7:28 141 141-142 1052 189 186-192 353 332-363 1/0
3.63 28:39 27 7:06 142 141-142 1009 190 188-192 333 304-357 1/0
3.69 29:06 27 7:11 142 142-144 1021 188 186-190 328 322-335 1/1
3.75 29:33 27 7:07 142 140-144 1011 185 184-188 313 296-324 0/2
3.81 30:00 27 7:16 140 139-141 1017 188 186-190 312 295-327 0/0
3.88 30:27 27 7:19 138 138-140 1010 191 188-194 323 318-331 1/1
3.94 30:55 27 7:17 140 138-142 1020 191 190-194 328 318-335 1/0
4.00 31:22 28 7:25 142 142-143 1054 187 184-190 324 316-329 0/0
4.06 31:50 28 7:22 142 141-143 1045 186 184-188 312 308-316 0/1
4.13 32:16 26 7:01 141 140-142 990 189 186-192 321 310-327 0/0
4.19 32:44 28 7:29 140 139-141 1047 186 184-188 322 315-326 0/1
4.25 33:12 27 7:14 140 139-141 1013 188 184-194 321 306-344 0/1
4.31 33:40 28 7:34 141 140-142 1066 187 182-192 316 304-324 0/1
4.38 34:09 29 7:42 142 141-143 1093 189 182-194 293 242-340 0/0
4.44 34:38 29 7:39 144 142-147 1102 187 184-192 347 320-388 3/0
4.50 35:06 28 7:32 148 147-150 1116 187 184-190 395 382-407 4/0
4.56 35:34 29 7:36 151 150-152 1148 186 182-190 363 340-381 1/0
4.62 36:02 27 7:17 151 150-151 1100 185 178-190 332 308-366 0/4
4.69 36:29 27 7:11 150 148-151 1077 185 184-188 269 252-306 0/3
4.75 36:56 27 7:13 145 143-148 1046 188 186-190 294 268-318 0/1
4.81 37:46 50 13:25 143 136-145 1919 159 116-192 218 95-325 1/0
4.87 39:00 1:15 19:52 123 115-134 2444 121 102-126 113 80-135 0/0
4.94 39:30 29 7:46 111 107-116 862 189 184-194 320 142-440 1/0
5.00 39:57 27 7:20 116 107-122 850 189 184-194 334 316-353 1/0
5.06 40:24 27 7:11 126 122-130 904 190 184-192 325 314-334 0/1
5.12 40:52 28 7:34 133 131-134 1007 189 184-194 339 315-369 0/1
5.19 41:19 27 7:14 141 134-144 1019 188 186-192 302 287-313 1/0
5.25 41:46 27 7:07 143 141-145 1017 190 188-190 319 311-328 1/2
5.31 42:13 27 7:10 144 141-149 1032 188 186-190 323 320-326 0/0
5.38 42:40 27 7:18 149 149-150 1088 189 186-190 324 322-326 0/0
5.44 43:05 25 6:41 150 150-151 1002 189 188-190 336 322-357 0/0
5.50 43:32 26 7:02 155 151-157 1090 190 186-192 328 317-356 0/0
5.56 43:59 27 7:13 153 151-154 1104 189 186-190 331 328-335 0/0
5.63 44:26 27 7:14 154 152-156 1115 190 188-192 332 328-335 0/0
5.69 44:53 27 7:17 152 150-153 1108 189 186-192 325 323-329 0/0
5.75 45:20 27 7:07 155 151-157 1102 188 186-190 332 319-371 1/1
5.81 45:48 28 7:25 154 153-155 1143 186 184-188 326 320-333 0/0
5.88 46:16 29 7:37 152 148-155 1157 188 180-192 320 295-356 0/1
5.94 46:43 27 7:10 144 141-148 1033 189 186-194 329 308-362 0/0
6.00 47:10 27 7:09 140 140-142 1001 190 186-194 319 316-323 0/0
6.06 47:37 27 7:09 142 140-143 1015 189 184-192 327 321-360 0/0
6.13 48:03 26 7:03 145 142-147 1023 190 188-192 335 322-371 0/0
6.19 48:31 28 7:27 148 145-149 1102 191 188-194 326 281-373 0/0
6.25 48:59 27 7:17 142 140-145 1034 189 186-190 318 313-323 0/0
6.31 49:25 27 7:05 141 140-141 999 187 184-190 327 322-330 1/1
6.38 49:50 25 6:43 140 140-141 940 188 186-190 339 326-375 0/0
6.44 50:19 28 7:33 141 140-142 1065 188 184-190 354 336-401 1/0
6.50 50:46 28 7:23 147 142-148 1085 188 184-192 375 360-391 1/0
6.56 51:14 28 7:24 148 147-149 1096 188 184-190 332 316-369 2/0
6.63 51:41 27 7:15 146 143-148 1058 187 184-192 326 315-343 0/0
6.69 52:08 26 7:02 143 142-144 1006 188 182-192 371 345-401 2/0
6.75 52:35 27 7:11 144 144-145 1035 188 182-190 332 296-367 1/1
6.81 53:00 25 6:43 144 144-145 966 188 184-192 312 287-333 0/3
6.88 53:25 25 6:45 144 143-145 973 190 186-192 330 312-348 0/1
6.90 53:35 10 7:11 143 143-144 1028 191 190-192 347 345-348 0/0

Heart

138/157max
  • Show Beats/Mile

Elevation

Asc 37m, Range 16m, Flat prediction 52:44
Elevation Graph
No climbs of at least 10 metres detected.

Power

334W (440 max)
Power Graph
Power Bands

Cadence

186 (200 max) Stride Length: 113cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.7 188 6.8 51:17 7:37
Walk 3.1 124 0.1 1:39 19:53
Still 0.1 - - 3 -
Pause 1.1 - - 36 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:53 49.58% More
800m 3:30 7:02 57.28% More
1km 4:24 7:05 59.93% More
Mile 7:08 7:08 63.71% More
5k 23:43 7:38 63.61% More
5 miles 39:14 7:51 62.75% More
10k 48:00 7:43 64.06% More

Predictions

Dist Time Per Mile WAVA
1M 6:48 6:48 66.87
5km 22:38 7:17 66.66
5M 37:29 7:30 65.68
10km 47:11 7:36 65.17
10M 1:18:09 7:49 64.64
Half 1:44:03 7:57 64.08
20M 2:42:56 8:09 64.04
Mara 3:36:55 8:17 64.33
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