Sat 27th Apr 2024 at 12:48pm by Podkin

Run > Intervals
  • Time
    44:36
  • Miles
    2.86
  • Min/mi
    15:36
  • Pacing
    81.2%
  • WAVA
    39.42
  • Stride(cm)
    78
  • Cals
    290
  • Watts
    174
  • Cadence
    132
  • BPM
    130
  • %MHR
    75.6
  • B/mi
    2027
  • Asc(m)
    43
  • Surface
    Road

Notes & Comments

1) 1mi - 14:15(14:15/mi) 133/144bpm [1895b/mi] 104cal 200/314W
2) 0.06mi - 45(12:00/mi) 144/148bpm [1727b/mi] 6cal 226/249W
3) 0.02mi - 10(7:34/mi) 149/151bpm [1127b/mi] 1cal 278/327W
4) 0.16mi - 3:00(18:16/mi) 128/156bpm [2337b/mi] 18cal 140/358W
5) 0.02mi - 10(7:08/mi) 130/140bpm [928b/mi] 1cal 332/401W
6) 0.16mi - 3:00(18:18/mi) 124/148bpm [2270b/mi] 17cal 140/403W
7) 0.03mi - 10(6:37/mi) 135/144bpm [894b/mi] 1cal 350/451W
8) 0.16mi - 3:00(18:45/mi) 125/149bpm [2343b/mi] 17cal 135/445W
9) 0.03mi - 10(6:35/mi) 134/142bpm [882b/mi] 1cal 367/447W
10) 0.15mi - 3:00(19:45/mi) 125/150bpm [2469b/mi] 17cal 133/396W
11) 0.02mi - 10(6:53/mi) 122/125bpm [839b/mi] 1cal 397/470W
12) 0.16mi - 3:00(19:18/mi) 121/143bpm [2336b/mi] 15cal 130/466W
13) 0.03mi - 10(6:24/mi) 132/139bpm [845b/mi] 1cal 415/505W
14) 0.15mi - 3:00(20:33/mi) 125/147bpm [2568b/mi] 16cal 122/456W
15) 0.03mi - 10(6:39/mi) 130/140bpm [864b/mi] 1cal 396/462W
16) 0.65mi - 10:00(15:19/mi) 133/146bpm [2037b/mi] 69cal 182/425W
17) 0.03mi - 26(14:11/mi) 139/141bpm [1973b/mi] 4cal 232/312W
14:15 45 10 3:00 10 3:00 10 3:00 10 3:00 10 3:00 10 3:00 10 10:00 26

Pace

54% 11% 7% 17% 9% 2%

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 47 47 12:28 120 99-127 1496 160 106-176 224 100-306 1/4
0.13 1:33 46 12:19 132 127-137 1626 162 158-166 230 213-251 2/3
0.19 2:24 51 13:40 139 137-142 1901 156 112-166 229 140-257 1/1
0.25 3:19 55 14:40 131 121-140 1920 137 110-174 191 116-290 2/1
0.31 4:11 52 13:48 140 138-142 1931 157 112-166 250 166-281 2/0
0.38 5:09 58 15:27 133 120-142 2054 135 110-170 191 104-314 2/0
0.44 6:08 59 15:48 133 120-144 2102 133 110-174 179 101-287 2/1
0.50 7:11 1:03 16:44 133 121-141 2225 139 108-170 184 84-300 0/2
0.56 7:53 43 11:20 133 126-139 1508 164 160-172 235 209-253 0/2
0.63 8:47 54 14:17 133 122-140 1900 142 112-170 174 102-246 1/2
0.69 9:37 50 13:14 138 134-140 1826 152 112-172 207 131-238 1/3
0.75 10:27 50 13:25 130 119-136 1745 145 110-170 177 99-238 1/1
0.81 11:26 59 15:42 135 120-141 2120 131 112-166 163 109-239 2/0
0.88 12:19 53 14:07 135 124-142 1906 142 112-174 200 145-252 3/0
0.94 13:15 57 15:08 134 124-143 2028 138 108-168 211 143-304 1/1
1.00 14:14 59 15:39 131 125-140 2049 140 108-170 180 106-246 0/5
1.06 14:59 45 11:56 144 140-148 1718 160 156-176 226 202-249 2/0
1.13 15:43 45 11:52 150 141-156 1781 144 104-190 197 72-358 3/0
1.19 16:57 1:14 19:39 128 121-140 2514 110 108-110 131 101-163 1/4
1.25 18:09 1:12 19:09 117 114-123 2240 113 108-184 133 103-259 1/1
1.31 18:57 48 12:44 138 123-148 1758 140 110-192 203 92-403 3/0
1.38 20:13 1:16 20:15 121 118-126 2451 111 106-112 125 76-162 1/2
1.44 21:19 1:06 17:36 119 117-128 2095 122 110-188 141 107-254 0/2
1.50 22:10 51 13:39 140 129-149 1911 137 108-204 189 72-451 3/0
1.56 23:22 1:12 19:18 124 120-132 2394 113 112-120 137 118-152 0/2
1.63 24:29 1:06 17:44 116 108-128 2056 118 108-200 125 66-254 1/2
1.69 25:23 54 14:28 140 129-150 2026 135 100-200 187 49-447 2/0
1.75 26:35 1:12 19:16 124 121-131 2388 111 108-122 140 122-156 2/1
1.81 27:44 1:09 18:25 116 110-125 2135 118 104-202 135 72-430 1/3
1.88 28:48 1:03 16:55 128 119-143 2166 121 106-198 155 65-470 1/1
1.94 30:01 1:14 19:38 116 112-120 2278 111 106-114 123 98-145 3/0
2.00 30:56 55 14:32 120 113-135 1745 127 96-202 179 105-505 1/3
2.06 32:06 1:10 18:39 135 124-147 2517 116 104-198 133 42-465 1/1
2.13 33:24 1:18 20:47 122 117-125 2535 108 102-110 131 93-148 3/0
2.19 34:18 54 14:24 122 111-146 1758 133 88-204 184 42-462 1/2
2.25 35:16 59 15:38 133 124-144 2078 135 106-166 167 80-263 0/3
2.31 36:15 59 15:42 132 119-140 2073 132 100-174 165 82-266 1/1
2.38 37:08 52 13:59 141 136-145 1972 151 108-172 236 162-281 2/0
2.44 38:18 1:10 18:45 132 125-139 2475 116 106-170 146 112-246 3/0
2.50 39:06 49 12:56 138 134-140 1785 158 116-164 220 134-248 1/1
2.56 40:04 58 15:27 129 120-141 1993 132 108-174 151 84-250 0/2
2.63 40:56 51 13:41 137 131-140 1875 148 112-160 224 102-271 1/2
2.69 41:56 1:00 16:01 129 121-134 2066 139 110-172 176 75-343 2/4
2.75 42:55 59 15:45 129 123-140 2031 129 98-170 170 70-293 2/0
2.81 43:59 1:04 17:00 132 125-141 2243 124 110-172 149 94-304 1/0
2.86 44:36 37 13:19 138 130-141 1839 150 114-170 251 127-312 2/2

Heart

130/156max
  • Show Beats/Mile

Elevation

Asc 43m, Range 9m, Flat prediction 44:36
Elevation Graph
No climbs of at least 10 metres detected.

Power

174W (505 max)
Power Graph
Power Bands

Cadence

132 (204 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 38.8 166 1.5 17:19 11:30
Walk 61.1 110 1.4 27:16 20:09
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 33 8:59 41.59% More
200m 1:18 10:29 39.26% More
400m 3:15 13:05 33.55% More
800m 6:43 13:30 38.42% More
1km 8:25 13:32 39.51% More
Mile 14:01 14:01 39.22% More

Predictions

Dist Time Per Mile WAVA
1M 14:38 14:38 37.55
5km 48:41 15:40 39.44
5M 1:20:38 16:08 39.01
10km 1:41:31 16:20 38.87
10M 2:48:06 16:49 38.87
Half 3:43:49 17:05 38.23
20M 5:50:30 17:32 38.66
Mara 7:46:39 17:49 38.62

Bespoke Fields

Amend your bespoke fields
run pace 11:30
execution score 85
run distance 1.5
run % 38.8
target HR
VO2 38.64

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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