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Tue 4th Mar 2025 at 12:08pm by Ocelot Spleens

Run > Intervals
  • Time
    53:33
  • Miles
    5.00
  • Min/mi
    10:43
  • Pacing
    75.7%
  • WAVA
    48.93
  • Stride(cm)
    96
  • Cals
    565
  • Cadence
    156
  • BPM
    166
  • %MHR
    100.5
  • B/mi
    1776
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

3x8 mins, 2 min walk. Not bad.

1) 0.75mi - 8:31(11:22/mi) 165/177bpm [1876b/mi] 87cal 80/87rpm 5.28/0mph
2) 0.09mi - 1:31(17:18/mi) 159/171bpm [2751b/mi] 15cal 57/79rpm 3.47/0mph
3) 0.74mi - 8:00(10:51/mi) 163/177bpm [1768b/mi] 83cal 81/109rpm 5.53/0mph
4) 0.11mi - 2:00(18:01/mi) 147/167bpm [2648b/mi] 16cal 57/81rpm 3.33/0mph

Efforts

5) 0.84mi - 8:00(9:28/mi) 169/195bpm [1600b/mi] 87cal 82/84rpm 6.34/0mph
6) 0.11mi - 2:01(17:44/mi) 157/176bpm [2785b/mi] 19cal 59/82rpm 3.38/0mph
7) 0.88mi - 7:59(9:03/mi) 171/181bpm [1548b/mi] 90cal 82/85rpm 6.63/0mph
8) 0.11mi - 2:01(19:07/mi) 159/178bpm [3040b/mi] 19cal 56/81rpm 3.14/0mph
9) 0.93mi - 8:03(8:37/mi) 173/182bpm [1490b/mi] 91cal 82/84rpm 6.97/0mph

10) 0.1mi - 1:58(18:49/mi) 161/177bpm [3029b/mi] 19cal 57/82rpm 3.19/0mph
11) 0.33mi - 3:32(10:36/mi) 170/180bpm [1803b/mi] 39cal 81/83rpm 5.66/0mph
8:31 1:31 8:00 2:00 8:00 2:01 7:59 2:01 8:03 1:58 3:32
Fenland Flier
Nice progression.
Ocelot Spleens
Partial downhill the 3rd one but held on well enough.

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.
0.81 10:00 10:00 +25 12:17 164 129-177 2014 156 106-172 21/28
1.65 20:00 10:00 +6 11:54 161 136-177 1916 154 108-168 41/23
2.62 30:00 10:00 10:24 166 127-195 1727 156 106-168 24/20
3.61 40:00 10:00 10:05 168 135-181 1693 157 104-170 12/21
4.63 50:00 10:00 9:45 170 131-181 1657 159 108-168 7/63
5.00 54:05 4:05 11:10 168 141-180 1875 158 110-164 20/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    166 avge / 195 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    49 3.8% 11:51
    15 8.3% 9:45
    10 3.0% 10:24

  • Cadence Distribution

    156 avge / 172 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.9 163 4.5 44:51 10:00
    Walk 17.1 110 0.5 9:14 18:00

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:09 43.79% More
    800m 4:08 8:19 51.28% More
    1km 5:11 8:21 53.99% More
    Mile 9:18 9:18 52.36% More
    5k 31:21 10:05 51.07% More
    5 miles 54:05 10:49 48.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:24 9:24 51.78
    5km 32:01 10:18 50.01
    5M 53:33 10:43 48.91
    10km 1:07:44 10:54 48.35
    10M 1:53:17 11:20 47.57
    Half 2:31:42 11:35 46.95
    20M 3:59:40 11:59 46.58
    Mara 5:20:55 12:15 46.58

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