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Sun 1st Dec 2024 at 3:42pm by hellen

Run > Intervals
  • Time
    20:07
  • Miles
    2.82
  • Min/mi
    7:08
  • Pacing
    50.3%
  • WAVA
    75.48
  • Stride(cm)
    119
  • Cals
    235
  • Watts
    307
  • Cadence
    188
  • BPM
    154
  • %MHR
    89.7
  • B/mi
    1100
  • Asc(m)
    7
  • Surface
    Road

Notes & Comments

10x 1 min 1 min recovery av 6.07mm
1) 0mi - 4(17:38/mi) 97/97bpm [1711b/mi]
2) 0.17mi - 1:00(5:53/mi) 119/142bpm [700b/mi] 9cal 344/403W
3) 0.12mi - 1:00(8:31/mi) 146/148bpm [1244b/mi] 11cal 280/364W
4) 0.16mi - 1:00(6:24/mi) 148/150bpm [946b/mi] 12cal 333/374W
5) 0.12mi - 1:00(8:29/mi) 148/150bpm [1257b/mi] 11cal 284/345W
6) 0.17mi - 1:00(5:55/mi) 150/155bpm [886b/mi] 12cal 322/361W
7) 0.12mi - 1:00(8:21/mi) 153/156bpm [1278b/mi] 11cal 282/356W
8) 0.16mi - 1:00(6:11/mi) 151/153bpm [934b/mi] 12cal 341/368W
9) 0.11mi - 1:00(9:00/mi) 152/154bpm [1368b/mi] 11cal 278/359W
10) 0.16mi - 1:00(6:05/mi) 153/154bpm [931b/mi] 12cal 331/373W
11) 0.12mi - 1:00(8:11/mi) 153/154bpm [1251b/mi] 11cal 280/340W
12) 0.16mi - 1:00(6:14/mi) 154/155bpm [959b/mi] 12cal 326/372W
13) 0.12mi - 1:00(8:24/mi) 140/155bpm [1176b/mi] 11cal 251/355W
14) 0.17mi - 1:00(5:58/mi) 153/159bpm [914b/mi] 12cal 323/356W
15) 0.12mi - 1:00(8:17/mi) 160/162bpm [1326b/mi] 12cal 290/351W
16) 0.16mi - 1:00(6:16/mi) 161/164bpm [1008b/mi] 12cal 331/359W
17) 0.11mi - 1:00(8:43/mi) 161/162bpm [1403b/mi] 12cal 291/359W
18) 0.17mi - 1:00(6:02/mi) 167/174bpm [1006b/mi] 13cal 320/346W
19) 0.12mi - 1:00(8:19/mi) 162/172bpm [1349b/mi] 12cal 284/347W
20) 0.16mi - 1:00(6:21/mi) 175/184bpm [1112b/mi] 13cal 324/354W
21) 0.12mi - 1:00(8:35/mi) 181/184bpm [1553b/mi] 14cal 287/352W
22) 0mi - 2(1:28:35/mi) 174/174bpm [15414b/mi] 128/256W
4 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 2

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.
0.00 3 3 13:03 97 97-97 1265 0 0-0 0 0-0 0/0
0.17 1:02 59 5:51 119 97-142 696 197 0-204 344 0-403 0/1
0.29 2:02 1:00 8:31 146 142-148 1244 179 172-202 281 247-364 0/1
0.45 3:02 1:00 6:24 148 147-150 946 193 176-200 331 247-374 1/0
0.56 4:01 59 8:32 148 146-150 1264 179 174-200 284 241-345 1/0
0.73 5:01 1:00 5:55 150 148-155 886 197 176-204 321 241-361 0/1
0.85 6:01 1:00 8:21 153 149-156 1278 181 170-204 284 231-356 0/1
1.01 7:00 59 6:10 151 149-153 932 198 176-202 341 264-368 1/0
1.12 7:59 59 9:06 152 152-154 1382 179 170-202 278 231-359 1/0
1.28 8:58 59 6:04 153 152-154 928 196 170-202 331 228-373 0/2
1.40 9:58 1:00 8:11 153 152-154 1252 182 172-202 281 233-340 0/1
1.56 10:57 59 6:13 154 152-155 956 197 176-202 327 250-372 2/1
1.68 13:29 2:32 +1 21:45 140 128-155 3046 162 0-200 257 0-355 1/1
1.84 14:28 59 5:56 153 146-159 909 199 178-204 323 254-356 0/2
1.96 15:27 59 8:21 160 159-162 1337 180 172-202 290 252-351 0/1
2.12 16:26 59 6:15 161 157-164 1006 197 176-202 332 262-359 1/0
2.23 17:25 59 8:44 161 159-162 1407 180 168-202 291 229-359 1/0
2.39 18:24 59 6:00 167 158-174 1003 198 176-204 321 258-346 0/2
2.51 19:23 59 8:23 162 158-172 1357 180 172-202 284 244-347 0/1
2.67 20:22 59 6:21 175 162-184 1111 196 176-200 324 262-354 1/0
2.78 21:24 1:02 +2 9:04 181 173-184 1641 174 0-200 282 0-352 2/1
2.78 21:24 0 +1 0 173 173-173 NAN 0 0-0 0 0-0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 184 max Delete HR Trace

  • Cadence Distribution

    188 avge / 204 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.3 188 2.8 20:06 7:42
    Pause 6.7 - - 1:34 -

  • Power Distribution

    307W (403 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:38 6:33 60.64% More
    800m 3:22 6:47 64.41% More
    1km 4:19 6:57 65.45% More
    Mile 6:55 6:55 69.75% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:10 6:10 78.21
    5km 22:28 7:14 75.01
    5M 38:39 7:44 71.20
    10km 49:31 7:58 69.60
    10M 1:25:10 8:31 66.71
    Half 1:55:52 8:51 64.06
    20M 3:07:42 9:23 62.27
    Mara 4:15:21 9:45 60.65
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