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Fri 3rd May 2024 at 1:33pm by NordRunner

Run > Intervals
  • Time
    54:01
  • Miles
    4.82
  • Min/mi
    11:12
  • Pacing
    73.2%
  • WAVA
    48.94
  • Stride(cm)
    81
  • Cals
    412
  • Watts
    179
  • Cadence
    176
  • BPM
    133
  • %MHR
    72.1
  • B/mi
    1495
  • Asc(m)
    30
  • Surface
    Road

Notes & Comments

1) 2.22km - 15:00(6:45/km) 122/132bpm [823b/km] 115cal 185/276W
2) 0.23km - 1:00(4:19/km) 150/161bpm [648b/km] 10cal 281/316W
3) 0.37km - 3:00(8:12/km) 128/161bpm [1049b/km] 22cal 163/319W
4) 0.23km - 1:00(4:20/km) 151/161bpm [656b/km] 10cal 243/302W
5) 0.35km - 3:00(8:34/km) 126/160bpm [1080b/km] 20cal 137/256W
6) 0.23km - 1:00(4:21/km) 157/169bpm [684b/km] 10cal 280/318W
7) 0.36km - 3:00(8:16/km) 133/168bpm [1100b/km] 21cal 154/322W
8) 0.24km - 1:00(4:09/km) 154/164bpm [639b/km] 10cal 257/294W
9) 0.35km - 3:00(8:35/km) 133/164bpm [1141b/km] 20cal 130/276W
10) 0.23km - 1:00(4:18/km) 156/165bpm [670b/km] 10cal 250/273W
11) 0.34km - 3:00(8:42/km) 135/163bpm [1176b/km] 22cal 148/260W
12) 0.23km - 1:00(4:16/km) 157/167bpm [670b/km] 10cal 260/286W
13) 0.29km - 3:00(10:27/km) 134/167bpm [1399b/km] 19cal 122/267W
14) 0.24km - 1:00(4:07/km) 155/167bpm [639b/km] 10cal 299/398W
15) 0.26km - 3:00(11:24/km) 135/167bpm [1539b/km] 20cal 105/314W
16) 0.24km - 1:00(4:12/km) 153/165bpm [642b/km] 10cal 297/358W
17) 1.33km - 10:00(7:31/km) 137/165bpm [1030b/km] 73cal 174/306W
18) 0km - 1(11:01/km) 137/137bpm [1508b/km] 135/140W
15:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 10:00 1

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm

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 36 36 9:36 98 71-117 941 185 40-194 203 4-255 1/1
0.13 1:12 36 9:39 117 116-118 1129 193 192-194 219 193-234 1/1
0.19 1:51 39 10:20 121 118-123 1251 193 192-194 216 210-224 1/1
0.25 2:29 38 10:07 121 119-124 1224 194 192-202 211 202-216 1/1
0.31 3:07 38 10:14 123 122-125 1259 192 188-194 212 203-226 0/1
0.38 3:45 37 9:58 122 119-126 1215 195 194-196 210 204-225 2/0
0.44 4:30 45 12:00 119 112-123 1428 185 142-194 215 95-276 3/1
0.50 5:09 39 10:29 125 123-127 1310 194 190-198 206 191-222 1/1
0.56 5:50 41 10:50 126 125-128 1364 194 192-196 203 189-235 2/1
0.63 6:41 51 13:39 122 112-127 1665 162 116-194 169 83-234 1/1
0.69 7:26 46 12:12 114 104-125 1390 157 112-200 131 62-204 0/1
0.75 8:02 36 9:31 126 122-129 1200 199 196-200 187 183-194 1/4
0.81 8:38 36 9:41 124 122-126 1201 198 196-198 165 147-189 1/2
0.88 9:16 37 9:59 124 120-127 1237 197 196-200 172 154-181 2/1
0.94 10:17 1:01 16:24 119 110-125 1951 156 88-198 145 45-205 0/3
1.00 10:55 37 9:58 124 122-125 1236 196 194-198 177 157-188 0/1
1.06 11:32 38 10:02 129 126-130 1293 197 194-198 175 172-181 0/1
1.13 12:11 39 10:25 127 124-130 1324 195 194-196 181 177-183 0/1
1.19 12:49 37 9:57 127 121-130 1263 195 194-196 184 178-195 1/0
1.25 13:28 39 10:22 130 127-132 1347 195 192-198 182 177-186 0/1
1.31 14:07 39 10:28 128 126-131 1340 195 194-196 174 172-176 1/0
1.38 14:55 48 12:49 125 119-130 1603 178 20-194 169 52-195 3/2
1.44 15:23 28 7:29 141 128-150 1055 211 190-218 249 178-283 2/1
1.50 15:48 25 6:47 153 149-159 1039 218 214-220 290 258-311 2/1
1.56 16:36 48 12:43 148 127-161 1882 158 118-218 177 80-319 2/1
1.63 17:22 45 12:07 125 117-134 1515 162 116-190 174 99-225 1/1
1.69 18:09 48 12:46 125 120-129 1597 171 120-192 175 116-202 1/1
1.75 18:57 48 12:48 122 117-126 1561 171 108-192 156 81-215 0/1
1.81 19:26 28 7:29 143 126-154 1071 208 168-220 205 151-258 1/1
1.88 19:50 24 6:32 156 154-160 1018 222 218-226 274 249-302 0/1
1.94 20:39 49 12:58 147 127-161 1906 155 116-220 152 79-278 0/1
2.00 21:28 49 13:02 124 115-131 1617 164 118-188 139 82-190 1/1
2.06 22:18 51 13:33 123 111-128 1666 157 120-190 136 75-182 2/1
2.13 23:05 46 12:22 118 108-134 1460 170 120-206 151 91-235 2/2
2.19 23:30 25 6:45 153 134-162 1034 217 210-220 276 264-291 2/1
2.25 23:55 25 6:41 166 163-168 1110 219 218-222 302 281-318 1/1
2.31 24:49 54 14:21 149 130-169 2138 146 118-218 174 68-322 1/1
2.38 25:39 50 13:18 128 122-134 1702 157 120-190 154 80-220 0/1
2.44 26:23 44 11:49 126 123-129 1489 173 122-194 164 83-198 1/1
2.50 27:08 45 11:53 127 120-139 1509 161 116-212 145 64-245 1/1
2.56 27:32 24 6:29 152 142-159 986 217 214-218 254 232-294 0/1
2.63 27:57 25 6:35 163 159-164 1073 217 216-220 269 262-278 0/1
2.69 28:53 56 14:57 145 128-164 2167 140 118-214 123 79-276 0/1
2.75 29:40 47 12:35 127 121-133 1598 167 114-194 130 64-169 0/1
2.81 30:32 52 13:50 127 122-130 1757 158 114-194 134 73-172 1/1
2.88 31:10 38 10:09 131 122-146 1329 176 118-214 166 78-271 1/1
2.94 31:35 25 6:44 157 147-162 1056 217 214-222 261 256-273 0/1
3.00 32:04 29 7:42 163 162-165 1255 217 202-220 256 252-265 5/1
3.06 33:11 1:07 17:51 140 127-160 2498 134 114-192 123 72-244 0/2
3.13 34:01 50 13:15 131 123-134 1736 160 114-192 161 75-245 3/2
3.19 34:40 40 10:40 127 121-136 1354 182 116-200 156 80-238 1/2
3.25 35:17 36 9:39 139 132-153 1340 179 120-216 210 116-286 1/0
3.31 35:42 25 6:42 160 153-166 1072 216 216-218 264 259-274 1/0
3.38 36:19 37 9:53 163 154-167 1611 184 122-216 200 81-267 2/1
3.44 37:20 1:01 16:11 138 130-153 2234 141 116-190 119 69-206 2/1
3.50 38:31 1:11 18:59 124 117-132 2353 133 40-190 111 24-210 2/1
3.56 39:11 40 10:41 133 127-145 1420 175 114-220 198 91-398 1/2
3.63 39:36 25 6:37 154 145-161 1019 220 218-220 297 279-318 1/1
3.69 40:01 26 6:54 164 162-167 1130 217 214-220 303 296-312 0/0
3.75 41:45 1:43 27:30 137 118-166 3767 108 18-208 78 1-314 0/1
3.81 42:28 44 11:43 130 122-136 1522 180 124-190 177 158-208 2/0
3.88 43:11 42 11:14 134 129-144 1505 163 116-216 170 94-358 1/2
3.94 43:35 25 6:38 151 145-159 1001 217 214-220 304 295-323 1/1
4.00 44:02 26 7:02 163 160-165 1145 217 216-218 307 299-314 2/1
4.06 44:58 56 15:04 147 136-165 2214 144 116-212 139 81-306 1/2
4.13 45:37 39 10:21 138 137-140 1429 192 190-194 185 163-205 4/2
4.19 46:26 49 13:02 133 127-139 1733 173 114-194 193 74-294 2/4
4.25 47:24 58 15:35 129 118-137 2009 150 66-194 136 2-242 2/2
4.31 48:07 43 11:24 129 125-133 1471 182 124-192 202 188-233 1/1
4.38 48:49 42 11:08 135 132-137 1502 187 186-190 191 177-206 1/1
4.44 49:30 41 10:59 138 136-139 1515 190 188-192 195 184-208 0/1
4.50 50:13 43 11:21 139 137-141 1577 190 188-196 184 176-192 2/1
4.56 50:56 44 11:36 138 137-140 1602 190 186-194 185 173-195 2/2
4.62 51:38 42 11:18 139 136-141 1570 189 186-192 189 181-211 1/1
4.69 52:25 47 12:27 137 135-139 1706 181 124-192 167 92-188 1/1
4.75 53:06 41 10:58 136 134-138 1492 191 188-192 156 143-163 0/1
4.81 53:51 45 11:52 137 136-139 1626 186 132-192 176 145-232 2/2
4.82 54:01 10 22:08 138 136-139 3054 177 140-188 142 129-155 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 169 max Delete HR Trace

  • Cadence Distribution

    176 avge / 226 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.1 196 4.1 39:28 9:43
    Walk 26.4 121 0.8 14:16 18:52
    Still 0.5 - - 17 -

  • Power Distribution

    179W (398 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:14 8:58 41.39% More
    800m 4:46 9:35 46.38% More
    1km 6:01 9:41 47.87% More
    Mile 10:10 10:10 48.29% More
    5k 33:32 10:47 49.93% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:18 10:18 47.65
    5km 34:00 10:57 49.24
    5M 56:09 11:14 48.85
    10km 1:10:36 11:22 48.65
    10M 1:56:33 11:39 48.88
    Half 2:34:55 11:50 48.36
    20M 4:01:57 12:06 49.07
    Mara 5:21:36 12:16 49.23

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