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Fri 7th Feb 2025 at 4:23pm by Badger

Run > Intervals
  • Time
    31:04
  • Miles
    3.26
  • Min/mi
    9:32
  • Pacing
    75.3%
  • WAVA
    53.27
  • Stride(cm)
    98
  • Cals
    383
  • Watts
    322
  • Cadence
    172
  • BPM
    151
  • %MHR
    75.7
  • B/mi
    1435
  • Asc(m)
    52
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

5x400m/75s recoveries, speed very dependent on the wind direction & whether I remembered what I was supposed to be doing (thought it was 75 sec efforts at first)

1) 1km - 6:40(6:40/km) 125/146bpm [834b/km] 69cal 277/400W
2) 0.1km - 40(6:21/km) 139/142bpm [882b/km] 8cal 315/330W
3) 0.4km - 1:50(4:34/km) 163/173bpm [743b/km] 27cal 391/471W
4) 0.17km - 1:15(7:24/km) 149/164bpm [1102b/km] 14cal 242/387W
5) 0.4km - 1:46(4:23/km) 165/173bpm [723b/km] 26cal 416/460W
6) 0.16km - 1:15(7:48/km) 151/171bpm [1177b/km] 15cal 207/406W
7) 0.4km - 1:53(4:42/km) 165/174bpm [774b/km] 27cal 363/484W
8) 0.15km - 1:15(8:24/km) 153/173bpm [1285b/km] 14cal 175/369W
9) 0.4km - 1:46(4:22/km) 166/175bpm [726b/km] 25cal 372/479W
10) 0.16km - 1:15(7:53/km) 159/172bpm [1253b/km] 15cal 214/410W
11) 0.4km - 1:51(4:36/km) 168/176bpm [773b/km] 27cal 377/479W
12) 0.16km - 1:15(7:42/km) 161/175bpm [1239b/km] 16cal 221/368W
13) 1km - 6:13(6:13/km) 152/160bpm [945b/km] 75cal 310/421W
14) 0.33km - 2:11(6:35/km) 153/155bpm [1007b/km] 25cal 288/368W
6:40 40 1:50 1:15 1:46 1:15 1:53 1:15 1:46 1:15 1:51 1:15 6:13 2:11

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.
0.62 6:39 6:39 10:43 125 59-146 1339 152 0-176 277 0-400 16/15
0.68 7:17 38 9:59 139 136-142 1387 170 168-178 316 272-331 0/1
0.93 9:08 1:51 7:24 163 138-173 1206 188 168-196 390 248-471 7/5
1.04 10:23 1:15 11:54 150 141-165 1785 159 116-238 245 104-387 2/2
1.29 12:09 1:46 7:03 164 144-173 1157 188 172-194 415 307-460 4/3
1.39 13:23 1:14 12:26 152 138-171 1891 132 0-188 209 0-406 3/4
1.64 15:17 1:54 7:36 165 144-174 1255 182 0-196 362 0-484 9/5
1.73 16:30 1:14 13:36 153 137-173 2081 119 0-186 178 0-372 1/4
1.98 18:16 1:46 7:03 166 141-175 1170 172 0-198 371 0-479 3/3
2.08 19:30 1:14 12:37 159 151-172 2006 126 0-186 217 0-410 5/3
2.33 21:22 1:52 7:27 168 150-176 1252 185 168-194 377 301-479 6/9
2.43 22:36 1:14 12:18 162 153-175 1993 137 0-184 222 0-368 5/2
3.05 28:49 6:14 10:02 152 143-160 1524 169 166-174 310 252-421 16/16
3.25 31:00 2:11 +1 10:39 153 150-155 1630 162 0-170 288 0-368 6/4
3.25 31:00 0 +1 0 152 152-152 NAN 168 168-168 273 273-273 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 176 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 3.6% 10:36

  • Cadence Distribution

    172 avge / 238 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.9 175 3.2 28:15 8:58
    Walk 6.4 118 0.1 2:00 18:29
    Still 2.7 - - 50 -

  • Power Distribution

    322W (484 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 7:00 50.33% More
    800m 4:04 8:11 51.29% More
    1km 5:01 8:04 54.89% More
    Mile 8:27 8:27 56.48% More
    5k 28:46 9:16 54.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:51 7:51 60.78
    5km 29:22 9:27 53.58
    5M 51:08 10:14 50.30
    10km 1:05:52 10:36 48.81
    10M 1:54:39 11:28 46.13
    Half 2:37:02 11:59 44.48
    20M 4:17:05 12:51 42.58
    Mara 5:52:07 13:26 41.60

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