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Wed 3rd Jul 2024 at 7:26am by AngeM

Run > Intervals

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Time
1:03:17
Miles
6.33
Min/mi
10:00
WAVA
56.86
Stride(cm)
82
Cals
593
Cadence
197
BPM
145
%MHR
84.7
B/mi
1448
Asc(m)
195
Hillscore
4
Surface
Road

Notes & Comments

AWP "Down the Doubles" & a comparison of run-splatter-patterns 🦵🏼🦵🏼😆
wu to park - 2 x 4/2, 2 x 3/90 sec, 2 x 2/1, 2 x 1/1, 2 x 30 sec/30 sec - wd to work. I am strangely fatigued this week, so I was just glad to have hauled my butt out today.

1) 1mi - 10:15(10:15/mi) 131/143bpm [1342b/mi] 90cal
2) 0.71mi - 6:50(9:36/mi) 142/151bpm [1364b/mi] 63cal
3) 0.49mi - 4:00(8:14/mi) 140/158bpm [1152b/mi] 36cal
4) 0.08mi - 2:00(25:42/mi) 123/157bpm [3161b/mi] 10cal
5) 0.5mi - 4:00(8:04/mi) 144/165bpm [1161b/mi] 43cal
6) 0.05mi - 2:00(44:07/mi) 131/164bpm [5779b/mi] 12cal
7) 0.37mi - 3:00(8:07/mi) 148/166bpm [1201b/mi] 29cal
8) 0.07mi - 1:30(22:11/mi) 144/165bpm [3194b/mi] 13cal
9) 0.38mi - 3:00(7:53/mi) 151/169bpm [1190b/mi] 33cal
10) 0.06mi - 1:30(24:14/mi) 154/168bpm [3731b/mi] 14cal
11) 0.26mi - 2:00(7:44/mi) 148/168bpm [1144b/mi] 20cal
12) 0.04mi - 1:00(26:12/mi) 158/167bpm [4139b/mi] 9cal
13) 0.27mi - 2:00(7:31/mi) 160/170bpm [1202b/mi] 21cal
14) 0.03mi - 1:00(33:34/mi) 154/169bpm [5169b/mi] 10cal
15) 0.14mi - 1:00(7:17/mi) 144/167bpm [1049b/mi] 9cal
16) 0.03mi - 1:00(31:31/mi) 158/168bpm [4980b/mi] 10cal
17) 0.14mi - 1:00(7:21/mi) 139/153bpm [1022b/mi] 9cal
18) 0.04mi - 1:00(25:19/mi) 152/165bpm [3848b/mi] 10cal
19) 0.07mi - 30(7:07/mi) 148/156bpm [1052b/mi] 4cal
20) 0.02mi - 30(30:14/mi) 150/159bpm [4536b/mi] 5cal
21) 1mi - 8:52(8:52/mi) 154/167bpm [1365b/mi] 87cal
22) 0.61mi - 5:20(8:47/mi) 162/169bpm [1423b/mi] 56cal

10:15 6:50 4:00 2:00 4:00 2:00 3:00 1:30 3:00 1:30 2:00 1:00 2:00 1:00 1:00 1:00 1:00 1:00 30 30 8:52 5:20

Map

0mi in 0

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.
1.00	10:39	10:39 +2	10:39	130 79-143	1385	189 0-206	55/38
1.71	26:48	16:09 +5	22:44	140 84-151	3182	177 0-210	33/34
2.19	30:44	3:56	8:07	139 90-157	1129	206 0-220	22/13
2.27	32:44	2:01	26:05	125 98-157	3261	91 0-214	4/9
2.77	36:40	3:55	7:56	141 97-164	1119	210 0-224	25/19
2.81	38:41	2:01	45:35	135 104-164	6154	78 0-210	1/8
3.18	41:34	2:54	7:55	148 104-166	1172	211 0-222	13/13
3.24	43:04	1:30	22:26	142 120-165	3187	81 0-212	14/6
3.62	46:04	3:00	7:52	151 117-169	1187	179 0-222	10/21
3.68	47:34	1:30	24:30	152 129-168	3723	62 0-198	6/4
3.94	49:33	2:00	7:42	144 120-168	1108	203 0-228	10/7
3.98	50:33	59	26:27	158 143-167	4179	107 0-212	2/10
4.25	52:32	1:59	7:30	159 136-170	1192	208 98-224	11/4
4.27	53:34	1:02	36:03	152 134-169	5479	52 0-218	3/3
4.41	54:32	57	6:59	146 130-167	1019	194 0-228	4/4
4.44	55:32	1:00	33:00	154 139-168	5081	45 0-202	5/5
4.57	56:28	56	7:03	140 133-161	987	187 0-228	4/0
4.61	57:28	1:00	25:45	152 142-164	3915	66 0-218	3/2
4.68	57:56	28	6:49	149 142-156	1016	198 0-234	4/3
4.70	58:28	32	35:18	150 141-159	5295	28 0-220	3/1
5.70	1:10:43	12:15 +3	12:15	152 113-166	1863	194 0-234	23/47
6.30	1:19:41	8:58 +7	14:48	161 107-169	2382	178 0-216	26/27

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
145 avge / 170 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
15	7.6%	9:49
13	5.8%	8:16
10	2.9%	10:43

Cadence Distribution
197 avge / 234 max Stride Length: 82cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	72.6	209	6.1	53:39	11:31
Walk	9.2	108	0.3	8:54	34:41
Still	1.4	-	-	1:18	-
Pause	16.9	-	-	16:14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	54.26%	More
800m	3:57	7:57	56.41%	More
1km	5:32	8:55	52.38%	More
Mile	9:10	9:10	53.84%	More
5k	34:03	10:58	50.62%	More
5 miles	1:02:48	12:34	44.83%	More
10k	1:15:36	12:10	46.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:57	8:57	55.12
5km	29:46	9:35	57.90
5M	49:17	9:51	57.14
10km	1:02:03	9:59	56.84
10M	1:42:45	10:17	56.64
Half	2:16:48	10:27	55.60
20M	3:34:14	10:43	55.95
Mara	4:45:14	10:53	55.72

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