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Tue 19th Nov 2024 at 2:42pm by ruskinmike

Run > Intervals
  • drizzle
  • Time
    58:26
  • Miles
    5.75
  • Min/mi
    10:10
  • Pacing
    82.2%
  • WAVA
    52.27
  • Stride(cm)
    95
  • Cals
    772
  • Watts
    189
  • Cadence
    166
  • BPM
    141
  • %MHR
    80.7
  • B/mi
    1435
  • Asc(m)
    23
  • Surface
    Road

Notes & Comments

1) 1km - 5:20(5:20/km) 127/143bpm [676b/km] 58cal 83/84rpm 183/227W 11.26/9.72kmph
2) 1km - 6:25(6:25/km) 139/152bpm [892b/km] 86cal 83/85rpm 185/232W 9.35/10.37kmph
3) 1km - 5:47(5:47/km) 145/154bpm [839b/km] 85cal 86/88rpm 206/265W 10.37/12.71kmph
4) 1km - 5:47(5:47/km) 148/154bpm [857b/km] 85cal 86/89rpm 208/235W 10.36/11.56kmph
5) 1km - 6:17(6:17/km) 148/153bpm [931b/km] 94cal 85/88rpm 196/240W 9.54/11.92kmph
6) 1km - 6:35(6:35/km) 143/156bpm [942b/km] 92cal 81/88rpm 184/251W 9.1/11.38kmph
7) 1km - 6:09(6:09/km) 146/152bpm [897b/km] 85cal 85/87rpm 199/251W 9.76/11.88kmph
8) 1km - 7:13(7:13/km) 138/153bpm [995b/km] 85cal 80/87rpm 173/252W 8.32/12.46kmph
9) 1km - 7:06(7:06/km) 137/142bpm [972b/km] 78cal 80/95rpm 175/219W 8.46/10.58kmph
10) 0.26km - 1:47(6:54/km) 139/144bpm [959b/km] 24cal 82/84rpm 187/208W 8.7/9kmph
5:20 6:25 5:47 5:47 6:17 6:35 6:09 7:13 7:06 1:47

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.06 6 6 1:36 96 93-101 153 163 162-164 129 129-129 28/1
0.13 14 8 2:07 102 99-106 216 162 162-162 153 142-168 2/1
0.19 44 30 8:06 111 106-114 899 165 162-168 169 149-198 1/1
0.25 1:22 38 10:09 121 114-125 1228 164 164-164 183 171-195 2/0
0.31 2:04 42 11:08 127 122-135 1414 166 164-166 192 175-199 1/2
0.38 2:43 39 10:26 135 129-143 1408 166 166-168 190 181-206 2/0
0.44 3:22 38 10:14 131 124-134 1341 167 166-168 184 166-227 1/4
0.50 4:02 40 10:43 136 132-139 1459 166 162-168 192 163-227 2/1
0.56 4:43 41 11:03 134 129-140 1480 163 150-166 169 149-193 2/1
0.63 5:22 39 10:19 133 130-136 1371 166 164-168 194 175-204 0/2
0.69 6:03 41 10:53 136 132-140 1481 166 166-166 191 166-211 1/4
0.75 6:44 41 10:53 146 139-149 1590 162 138-168 161 96-187 2/1
0.81 7:21 38 10:00 144 140-150 1440 167 164-168 182 160-212 3/0
0.88 7:59 38 10:11 139 129-152 1416 168 166-170 206 185-222 3/1
0.94 8:37 38 10:06 135 129-142 1363 168 166-170 218 202-239 1/3
1.00 9:17 40 10:37 141 137-144 1496 166 166-168 187 171-211 0/3
1.06 9:54 37 9:57 141 138-143 1402 167 166-168 175 166-184 0/3
1.13 10:30 36 9:30 136 132-139 1291 166 166-166 182 167-201 0/4
1.19 11:08 38 10:09 135 133-138 1371 166 166-166 180 169-187 0/2
1.25 11:49 41 10:56 134 131-138 1464 166 164-168 170 157-185 0/2
1.31 12:23 35 9:13 138 135-140 1271 171 166-172 197 171-211 1/2
1.38 12:58 35 9:12 140 137-144 1289 172 170-174 204 195-216 1/2
1.44 13:34 36 9:33 145 143-150 1385 172 170-174 204 182-221 1/1
1.50 14:06 32 8:31 145 144-147 1236 173 170-174 212 183-239 1/2
1.56 14:42 36 9:33 147 145-150 1404 172 170-176 214 197-240 1/1
1.63 15:15 34 8:57 147 144-148 1316 174 172-174 213 180-267 1/1
1.69 15:49 34 8:56 148 146-151 1323 174 172-174 222 208-261 1/1
1.75 16:24 35 9:23 150 146-154 1407 171 166-174 211 193-234 1/2
1.81 17:03 39 10:21 147 145-149 1522 168 166-170 188 174-208 2/2
1.88 17:39 37 9:44 145 142-150 1412 168 168-170 195 186-208 1/2
1.94 18:17 38 10:01 144 139-147 1443 168 168-168 194 180-215 1/2
2.00 18:58 41 10:59 143 140-145 1571 170 168-174 177 139-199 2/2
2.06 19:32 34 9:07 145 143-148 1322 171 166-174 209 182-228 0/1
2.13 20:06 34 9:02 148 144-150 1338 173 172-176 211 195-224 1/1
2.19 20:38 33 8:41 150 149-152 1302 173 172-174 220 212-227 1/1
2.25 21:12 34 9:01 149 147-151 1345 171 162-174 212 139-232 1/1
2.31 21:45 33 8:41 150 147-152 1303 174 174-178 224 207-238 1/2
2.38 22:18 33 8:56 151 149-153 1349 174 174-174 222 209-239 2/2
2.44 22:52 34 9:02 152 151-153 1372 172 170-174 216 194-233 2/1
2.50 23:29 37 9:44 151 149-153 1470 171 166-176 205 184-221 1/1
2.56 24:08 39 10:25 150 148-152 1562 168 164-174 186 170-204 1/1
2.63 24:46 38 10:12 149 148-151 1520 167 166-170 198 179-217 1/1
2.69 25:32 46 12:09 147 146-148 1785 167 166-170 170 155-197 2/2
2.75 26:09 38 10:05 144 142-147 1451 168 166-172 186 147-207 1/1
2.81 26:52 43 11:22 143 139-147 1625 167 166-172 182 141-208 2/2
2.88 27:26 34 8:58 147 144-150 1318 173 170-174 211 146-249 3/2
2.94 28:01 35 9:23 148 147-150 1389 172 170-174 220 206-231 1/3
3.00 28:35 35 9:12 151 150-153 1390 173 172-174 213 191-236 1/1
3.06 29:12 37 9:45 151 150-152 1471 172 170-174 207 175-248 2/2
3.13 29:46 34 9:02 151 149-152 1364 172 168-176 210 182-236 3/3
3.19 30:18 32 8:30 153 149-155 1301 175 174-176 220 206-232 1/1
3.25 31:04 46 12:18 152 144-156 1868 153 122-176 179 104-246 1/1
3.31 31:48 44 11:43 138 135-146 1618 150 126-166 152 104-256 1/1
3.38 32:25 37 9:55 139 137-142 1377 166 166-168 197 180-224 1/2
3.44 33:03 38 10:05 144 143-146 1453 170 168-172 199 186-215 1/2
3.50 33:45 43 11:24 144 139-146 1643 160 96-170 176 39-207 1/1
3.56 34:23 38 10:06 140 138-143 1415 164 120-166 176 97-198 2/1
3.63 35:02 39 10:21 140 138-143 1449 167 164-170 184 171-204 2/3
3.69 35:47 45 11:53 141 140-142 1676 162 136-168 176 115-228 2/1
3.75 36:26 39 10:22 139 138-142 1441 166 162-168 180 129-197 2/2
3.81 37:05 39 10:28 142 140-144 1485 166 164-170 182 160-204 2/1
3.88 37:45 40 10:47 143 142-145 1542 166 162-168 186 161-218 1/1
3.94 38:23 38 10:02 143 141-145 1435 167 164-170 191 171-222 2/2
4.00 38:56 33 8:46 146 142-148 1280 171 168-174 215 194-254 2/2
4.06 39:29 33 8:51 148 147-150 1310 174 172-174 224 213-248 1/1
4.13 40:04 35 9:28 149 147-150 1411 173 172-174 208 191-231 1/1
4.19 40:39 34 9:07 149 147-150 1360 173 172-174 211 200-225 2/2
4.25 41:17 38 10:11 149 147-150 1517 170 166-172 200 181-216 2/1
4.31 41:51 35 9:12 146 142-150 1344 171 170-172 204 183-220 2/1
4.38 42:44 53 14:07 144 133-151 2033 143 120-170 154 114-208 2/1
4.44 43:35 51 13:34 129 124-135 1750 144 122-166 146 105-205 1/2
4.50 44:13 37 9:59 136 133-139 1357 166 164-168 188 169-203 1/1
4.56 44:51 39 10:21 140 139-143 1450 168 166-170 195 188-204 1/1
4.62 45:49 58 15:27 137 131-145 2116 164 148-174 158 26-255 2/1
4.69 46:31 41 10:58 136 134-140 1491 167 166-168 189 173-219 2/1
4.75 47:11 41 10:50 139 136-141 1506 167 166-170 180 171-190 3/0
4.81 47:54 42 11:19 141 139-142 1595 165 160-170 179 165-194 1/1
4.87 48:34 40 10:44 142 139-144 1524 165 164-166 192 175-217 2/2
4.94 49:13 39 10:22 144 142-153 1492 167 166-168 188 173-209 2/1
5.00 49:52 39 10:21 141 137-143 1460 166 166-168 189 170-207 1/1
5.06 50:32 40 10:43 141 140-142 1512 166 164-168 187 174-219 1/2
5.12 51:11 39 10:31 140 138-142 1473 166 166-168 182 173-196 1/1
5.19 51:55 44 11:40 139 136-141 1621 166 164-190 171 25-221 2/2
5.25 52:35 40 10:36 139 138-140 1473 166 164-168 188 170-202 1/1
5.31 53:15 40 10:44 140 138-141 1502 166 166-166 188 177-204 1/2
5.38 53:54 39 10:22 138 136-140 1429 167 164-168 186 175-198 1/0
5.44 54:34 40 10:44 138 134-142 1480 164 164-166 191 179-200 2/1
5.50 55:35 1:01 16:18 129 120-139 2102 130 120-164 123 102-196 2/1
5.56 56:20 45 11:52 130 121-134 1543 164 158-166 178 144-206 2/1
5.63 57:00 40 10:48 134 131-143 1446 166 164-168 181 158-203 2/0
5.69 57:42 42 11:05 141 139-144 1563 164 162-166 188 177-198 2/1
5.75 58:22 41 10:54 140 136-141 1527 164 162-166 185 168-211 2/1
5.75 58:25 3 15:48 139 139-139 2197 160 160-160 180 178-182 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 156 max Delete HR Trace

  • Cadence Distribution

    166 avge / 190 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.7 168 5.6 55:20 9:54
    Walk 4.6 125 0.2 2:41 16:18
    Still 0.7 - - 24 -

  • Power Distribution

    189W (267 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:11 8:46 40.97% More
    800m 4:28 8:59 47.84% More
    1km 5:46 9:16 48.35% More
    Mile 9:16 9:16 51.09% More
    5k 30:32 9:50 52.91% More
    5 miles 51:09 10:14 51.65% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:21 8:21 56.74
    5km 29:28 9:29 54.81
    5M 50:01 10:00 52.82
    10km 1:03:42 10:15 51.90
    10M 1:48:08 10:49 50.66
    Half 2:26:00 11:09 49.32
    20M 3:53:44 11:41 48.82
    Mara 5:15:37 12:03 48.21

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