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Wed 25th Jan 2023 at 7:21am by geordiebells

Run > General
  • Time
    37:57
  • Miles
    3.40
  • Min/mi
    11:10
  • Pacing
    23.7%
  • WAVA
    49.24
  • Stride(cm)
    87
  • Cals
    404
  • Watts
    282
  • Cadence
    165
  • BPM
    145
  • %MHR
    84.6
  • B/mi
    1614
  • Asc(m)
    81
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

45/45s intervals x 8

Bit like strength training I dread them but love them when I’m doing it. Beautiful sky this morning as my reward.

Split Summary
===
1) 0.85m - 10:00(11:47/m) 113/149bpm [1331b/mi] 84cal 225/372W

2) 0.09m - 45(8:03/m) 116/126bpm [933b/mi] 8cal 270/303W
3) 0.07m - 45(11:25/m) 141/148bpm [1609b/mi] 9cal 304/329W

4) 0.1m - 45(7:53/m) 148/150bpm [1167b/mi] 9cal 302/358W
5) 0.07m - 45(11:14/m) 150/152bpm [1686b/mi] 9cal 310/354W

6) 0.09m - 45(8:37/m) 153/162bpm [1320b/mi] 9cal 351/388W
7) 0.07m - 45(11:06/m) 157/165bpm [1742b/mi] 9cal 287/390W

8) 0.09m - 45(8:49/m) 159/171bpm [1403b/mi] 9cal 361/391W
9) 0.07m - 45(11:09/m) 170/173bpm [1895b/mi] 10cal 299/371W

10) 0.1m - 45(7:50/m) 167/172bpm [1309b/mi] 9cal 294/311W
11) 0.07m - 45(10:06/m) 168/172bpm [1697b/mi] 9cal 283/310W

12) 0.09m - 45(8:09/m) 161/165bpm [1311b/mi] 9cal 280/306W
13) 0.08m - 45(9:02/m) 165/169bpm [1489b/mi] 9cal 296/310W

14) 0.09m - 45(8:05/m) 164/169bpm [1324b/mi] 9cal 300/318W
15) 0.07m - 45(10:07/m) 171/176bpm [1731b/mi] 10cal 294/326W

16) 0.09m - 45(8:11/m) 168/173bpm [1375b/mi] 10cal 309/348W
17) 0.07m - 45(11:15/m) 170/174bpm [1912b/mi] 9cal 267/369W

18) 0.75m - 10:00(13:24/m) 152/170bpm [2036b/mi] 106cal 251/401W
19) 0.5m - 5:57(11:48/m) 157/166bpm [1853b/mi] 68cal 262/415W
10:00 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 10:00 5:57
EvilPixie
well done
Ness
Well done 👍
Evangel
Some good reps, GG; well done!

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.85 15:09 15:09 +5 17:50 113 59-149 2016 145 0-178 226 0-372 27/56
0.94 15:54 45 8:03 116 113-126 933 182 168-190 269 226-303 1/5
1.01 16:39 45 11:25 141 126-148 1609 171 164-190 304 269-329 3/4
1.10 17:24 45 7:53 148 146-150 1167 182 166-190 302 269-358 2/5
1.17 18:09 45 11:14 150 147-152 1686 171 164-192 310 285-354 1/2
1.26 18:54 45 8:37 153 145-162 1320 184 164-192 349 287-388 5/1
1.32 19:55 1:01 +1 15:02 157 153-165 2361 148 0-186 298 0-390 4/2
1.41 20:40 45 8:49 159 153-171 1403 183 166-190 360 316-391 5/2
1.48 21:25 45 11:09 170 166-173 1895 165 0-240 301 0-371 3/2
1.57 22:10 45 7:50 167 165-172 1309 185 164-192 294 282-311 2/6
1.65 22:55 45 10:06 168 163-172 1697 171 166-190 283 259-310 2/6
1.74 23:40 45 8:09 161 157-165 1311 190 170-198 279 248-306 1/5
1.82 24:25 45 9:02 165 162-169 1489 175 170-194 296 287-310 3/6
1.91 25:10 45 8:05 164 159-169 1324 187 172-194 300 283-320 1/4
1.99 25:54 44 10:15 171 166-176 1754 172 166-188 294 266-326 1/3
2.08 26:39 45 8:11 168 165-173 1375 187 170-196 309 267-349 3/3
2.14 27:23 44 11:22 170 166-174 1932 132 0-190 267 0-369 4/2
2.89 37:22 9:59 13:23 152 140-170 2035 136 0-230 251 0-401 57/18
3.39 44:07 6:45 +3 13:26 157 131-166 2109 145 0-178 264 0-415 38/24

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    145 avge / 176 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    49 4.1% 13:20
    14 1.8% 11:37
    12 3.2% 11:38

  • Cadence Distribution

    165 avge / 240 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 77.8 171 3.2 33:00 12:18
    Walk 8.8 112 0.2 4:26 21:01
    Still 1.1 - - 32 -
    Pause 12.3 - - 6:12 -

  • Power Distribution

    282W (415 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:22 47.90% More
    800m 4:20 8:44 50.71% More
    1km 5:25 8:43 52.95% More
    Mile 9:24 9:24 51.90% More
    5k 35:41 11:29 47.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:48 9:48 49.77
    5km 34:21 11:03 49.61
    5M 58:09 11:38 47.87
    10km 1:13:58 11:54 47.13
    10M 2:05:15 12:32 45.90
    Half 2:48:53 12:54 44.49
    20M 4:29:45 13:29 43.88
    Mara 6:03:43 13:53 43.13

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