Thu 25th Apr 2024 at 4:27pm by Strutbrother
Run > Intervals
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Time
39:38
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Miles 4.11
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Min/mi 9:39
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Pacing
76.7%
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WAVA
54.03
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Stride(cm)
102
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Cals
527
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Watts
333
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Cadence
164
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BPM
139
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%MHR
77.8
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B/mi 1342
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Asc(m)
23
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Surface
Road
Notes & Comments
1) 1km - 6:32(6:32/km) 123/141bpm [805b/km] 79cal 312/466W
2) 1km - 5:51(5:51/km) 136/143bpm [795b/km] 81cal 339/369W
3) 0.13km - 1:30(11:13/km) 129/145bpm [1446b/km] 14cal 169/361W
4) 1km - 4:55(4:55/km) 144/158bpm [708b/km] 71cal 387/458W
5) 0.14km - 1:30(10:46/km) 131/148bpm [1410b/km] 15cal 165/407W
6) 1km - 4:56(4:56/km) 138/150bpm [680b/km] 69cal 399/430W
7) 0.14km - 1:30(10:43/km) 141/166bpm [1511b/km] 17cal 181/420W
8) 1km - 4:45(4:45/km) 153/162bpm [726b/km] 72cal 403/433W
9) 0.16km - 1:30(9:36/km) 151/168bpm [1449b/km] 19cal 191/441W
10) 1km - 6:13(6:13/km) 146/156bpm [907b/km] 84cal 336/423W
11) 0.05km - 27(9:34/km) 152/154bpm [1455b/km] 6cal 262/343W
2) 1km - 5:51(5:51/km) 136/143bpm [795b/km] 81cal 339/369W
3) 0.13km - 1:30(11:13/km) 129/145bpm [1446b/km] 14cal 169/361W
4) 1km - 4:55(4:55/km) 144/158bpm [708b/km] 71cal 387/458W
5) 0.14km - 1:30(10:46/km) 131/148bpm [1410b/km] 15cal 165/407W
6) 1km - 4:56(4:56/km) 138/150bpm [680b/km] 69cal 399/430W
7) 0.14km - 1:30(10:43/km) 141/166bpm [1511b/km] 17cal 181/420W
8) 1km - 4:45(4:45/km) 153/162bpm [726b/km] 72cal 403/433W
9) 0.16km - 1:30(9:36/km) 151/168bpm [1449b/km] 19cal 191/441W
10) 1km - 6:13(6:13/km) 146/156bpm [907b/km] 84cal 336/423W
11) 0.05km - 27(9:34/km) 152/154bpm [1455b/km] 6cal 262/343W
6:32 5:51 1:30 4:55 1:30 4:56 1:30 4:45 1:30 6:13 27
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 | 44 | 44 | 11:42 | 91 75-105 | 1065 | 163 156-166 | 331 259-396 | 1/0 |
0.13 | 1:29 | 45 | 12:02 | 113 106-116 | 1361 | 164 162-166 | 278 244-359 | 0/0 |
0.19 | 2:08 | 39 | 10:25 | 117 116-119 | 1219 | 162 158-164 | 297 261-323 | 0/0 |
0.25 | 2:47 | 39 | 10:22 | 121 119-125 | 1254 | 167 160-170 | 321 285-351 | 1/0 |
0.31 | 3:31 | 44 | 11:38 | 123 122-125 | 1431 | 160 124-170 | 299 202-380 | 0/0 |
0.38 | 4:07 | 36 | 9:38 | 128 123-132 | 1233 | 168 162-172 | 417 342-466 | 1/1 |
0.44 | 4:45 | 39 | 10:16 | 138 132-140 | 1417 | 165 156-174 | 363 280-424 | 4/0 |
0.50 | 5:22 | 36 | 9:43 | 141 140-141 | 1370 | 165 162-168 | 266 256-281 | 1/3 |
0.56 | 5:57 | 36 | 9:32 | 139 137-140 | 1325 | 168 160-174 | 318 283-341 | 0/4 |
0.63 | 6:34 | 37 | 9:45 | 133 131-137 | 1296 | 170 162-172 | 341 323-353 | 0/1 |
0.69 | 7:09 | 36 | 9:28 | 132 128-135 | 1251 | 167 160-172 | 329 322-338 | 1/1 |
0.75 | 7:45 | 36 | 9:33 | 133 130-134 | 1271 | 167 162-170 | 331 325-339 | 0/1 |
0.81 | 8:20 | 34 | 9:09 | 133 131-134 | 1217 | 173 168-176 | 343 335-349 | 0/1 |
0.88 | 8:55 | 36 | 9:29 | 132 129-134 | 1253 | 170 162-176 | 346 341-356 | 0/1 |
0.94 | 9:30 | 35 | 9:24 | 132 129-136 | 1240 | 168 162-174 | 340 336-345 | 1/1 |
1.00 | 10:05 | 35 | 9:20 | 134 132-137 | 1251 | 169 162-174 | 337 334-343 | 0/0 |
1.06 | 10:41 | 36 | 9:29 | 137 135-140 | 1298 | 167 164-172 | 338 336-341 | 0/0 |
1.13 | 11:18 | 37 | 9:45 | 141 140-142 | 1375 | 166 158-174 | 337 327-346 | 0/0 |
1.19 | 11:53 | 35 | 9:20 | 141 140-141 | 1317 | 169 162-176 | 334 326-345 | 1/0 |
1.25 | 12:27 | 35 | 9:17 | 142 140-143 | 1317 | 172 134-176 | 360 344-369 | 1/0 |
1.31 | 13:33 | 1:06 | 17:30 | 133 116-145 | 2327 | 122 114-134 | 173 134-360 | 1/1 |
1.38 | 14:15 | 42 | 11:06 | 117 111-126 | 1299 | 148 112-180 | 293 124-458 | 1/1 |
1.44 | 14:43 | 29 | 7:40 | 132 126-136 | 1012 | 176 172-178 | 407 396-417 | 1/1 |
1.50 | 15:14 | 31 | 8:09 | 138 136-138 | 1124 | 174 168-180 | 397 393-401 | 0/1 |
1.56 | 15:44 | 30 | 8:07 | 139 138-141 | 1127 | 174 168-180 | 388 382-392 | 0/1 |
1.63 | 16:15 | 31 | 8:10 | 151 141-158 | 1233 | 179 174-182 | 375 370-382 | 0/1 |
1.69 | 16:44 | 29 | 7:50 | 155 155-158 | 1214 | 181 180-184 | 385 378-396 | 0/0 |
1.75 | 17:13 | 29 | 7:44 | 156 155-157 | 1207 | 184 180-186 | 398 393-402 | 1/0 |
1.81 | 17:43 | 30 | 8:00 | 158 157-158 | 1263 | 178 174-186 | 402 395-408 | 0/1 |
1.88 | 18:13 | 30 | 8:02 | 154 153-157 | 1237 | 180 170-184 | 393 388-399 | 0/1 |
1.94 | 18:43 | 30 | 7:52 | 138 135-151 | 1087 | 181 176-186 | 389 382-403 | 1/1 |
2.00 | 19:42 | 59 | 15:41 | 137 126-148 | 2148 | 134 116-190 | 197 125-407 | 0/1 |
2.06 | 20:31 | 49 | 13:01 | 120 115-126 | 1562 | 134 118-176 | 208 129-420 | 1/1 |
2.13 | 21:00 | 30 | 7:54 | 127 121-133 | 1004 | 179 176-182 | 403 391-411 | 1/1 |
2.19 | 21:31 | 31 | 8:08 | 136 134-138 | 1107 | 178 176-180 | 392 383-403 | 0/1 |
2.25 | 22:02 | 32 | 8:25 | 138 136-147 | 1161 | 173 166-180 | 390 385-400 | 1/0 |
2.31 | 22:32 | 30 | 7:55 | 150 149-150 | 1189 | 183 180-186 | 380 369-399 | 1/1 |
2.38 | 23:01 | 29 | 7:44 | 143 140-150 | 1105 | 182 174-188 | 389 377-404 | 1/1 |
2.44 | 23:30 | 29 | 7:45 | 140 140-140 | 1086 | 185 184-186 | 410 402-419 | 1/1 |
2.50 | 23:59 | 29 | 7:50 | 141 140-142 | 1105 | 184 176-188 | 408 401-419 | 1/1 |
2.56 | 24:30 | 30 | 8:02 | 138 137-142 | 1110 | 178 172-184 | 414 402-424 | 1/0 |
2.63 | 24:59 | 29 | 7:46 | 137 136-138 | 1063 | 180 174-186 | 414 405-421 | 1/0 |
2.69 | 25:45 | 46 | 12:17 | 144 136-166 | 1769 | 135 88-184 | 279 130-430 | 1/0 |
2.75 | 26:46 | 1:01 | 16:15 | 136 123-159 | 2211 | 118 112-158 | 177 128-411 | 1/0 |
2.81 | 27:14 | 29 | 7:40 | 133 126-138 | 1020 | 170 160-174 | 386 369-415 | 1/3 |
2.88 | 27:44 | 30 | 7:58 | 145 138-148 | 1154 | 172 170-174 | 398 387-402 | 0/1 |
2.94 | 28:14 | 30 | 7:53 | 150 148-151 | 1182 | 174 172-176 | 392 388-398 | 0/1 |
3.00 | 28:43 | 29 | 7:47 | 153 152-155 | 1190 | 176 174-178 | 390 384-395 | 0/1 |
3.06 | 29:13 | 30 | 7:55 | 157 156-157 | 1242 | 178 176-180 | 397 394-400 | 0/0 |
3.13 | 29:42 | 29 | 7:44 | 158 157-159 | 1221 | 181 178-184 | 401 394-411 | 0/0 |
3.19 | 30:10 | 28 | 7:36 | 160 159-161 | 1215 | 184 178-186 | 409 404-412 | 0/1 |
3.25 | 30:38 | 28 | 7:27 | 160 159-161 | 1193 | 186 184-188 | 414 407-423 | 0/0 |
3.31 | 31:05 | 27 | 7:16 | 161 160-161 | 1171 | 186 182-188 | 423 417-429 | 0/0 |
3.38 | 31:36 | 31 | 8:08 | 162 161-162 | 1319 | 188 186-190 | 429 414-441 | 0/0 |
3.44 | 32:39 | 1:03 | 16:49 | 154 136-168 | 2591 | 122 118-128 | 164 145-409 | 1/0 |
3.50 | 33:20 | 41 | 10:54 | 133 131-137 | 1451 | 157 118-244 | 260 147-352 | 1/1 |
3.56 | 33:55 | 35 | 9:14 | 141 137-143 | 1303 | 164 160-166 | 346 337-361 | 1/0 |
3.63 | 34:33 | 39 | 10:17 | 144 142-145 | 1481 | 165 162-168 | 355 338-407 | 4/0 |
3.69 | 35:14 | 41 | 10:57 | 149 145-153 | 1630 | 165 158-170 | 411 392-423 | 2/1 |
3.75 | 35:53 | 39 | 10:16 | 153 149-156 | 1572 | 159 156-162 | 305 258-390 | 0/4 |
3.81 | 36:30 | 37 | 9:55 | 146 143-149 | 1447 | 162 160-166 | 293 283-320 | 0/1 |
3.88 | 37:07 | 37 | 9:50 | 143 143-143 | 1407 | 165 164-166 | 330 322-334 | 0/0 |
3.94 | 37:42 | 35 | 9:23 | 145 143-147 | 1362 | 168 166-170 | 328 324-330 | 1/0 |
4.00 | 38:24 | 42 | 11:19 | 149 148-149 | 1687 | 159 154-170 | 327 294-344 | 1/0 |
4.06 | 39:00 | 35 | 9:27 | 149 149-149 | 1409 | 165 158-168 | 333 317-345 | 1/0 |
4.11 | 39:38 | 38 | 13:03 | 152 149-154 | 1984 | 156 118-170 | 282 166-343 | 1/0 |
Heart
139/168max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 23m,
Range 10m, Flat prediction 39:38
Elevation Graph
No climbs of at least 10 metres detected.
Power
333W (466 max)
Power Graph
Power Bands
Cadence
164 (244 max)
Stride Length: 102cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 85.7 | 171 | 3.8 | 33:59 | 8:57 |
Walk | 14.0 | 118 | 0.3 | 5:34 | 17:36 |
Still | 0.2 | - | - | 5 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:52 | 8:52 | 52.98 |
5km | 29:28 | 9:29 | 54.33 |
5M | 48:47 | 9:45 | 53.66 |
10km | 1:01:25 | 9:53 | 53.32 |
10M | 1:41:43 | 10:10 | 53.34 |
Half | 2:15:25 | 10:20 | 52.66 |
20M | 3:32:04 | 10:36 | 53.29 |
Mara | 4:42:21 | 10:47 | 53.37 |
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