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Thu 16th May 2024 at 6:33pm by Rog T

Run > Intervals
  • Time
    1:18:09
  • Miles
    6.41
  • Min/mi
    12:12
  • WAVA
    38.62
  • Stride(cm)
    78
  • Cals
    756
  • Watts
    346
  • Cadence
    168
  • BPM
    110
  • %MHR
    62.5
  • B/mi
    1341
  • Asc(m)
    117
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

1) 1mi - 9:29(9:29/mi) 119/133bpm [1128b/mi] 117cal 332/440W
2) 0.93mi - 15:09(16:20/mi) 111/127bpm [1813b/mi] 109cal 165/411W
3) 1mi - 7:34(7:34/mi) 87/122bpm [658b/mi] 124cal 398/544W
4) 0.44mi - 3:20(7:38/mi) 80/85bpm [610b/mi] 30cal 410/557W
5) 0.02mi - 3:10(3:16:04/mi) 99/141bpm [19410b/mi] 19cal 9/562W
6) 0.32mi - 2:14(6:55/mi) 116/132bpm [803b/mi] 24cal 427/582W
7) 0.02mi - 1:00(55:29/mi) 82/132bpm [4550b/mi] 3cal 98/570W
8) 0.16mi - 1:02(6:23/mi) 71/75bpm [453b/mi] 6cal 424/590W
9) 0.16mi - 1:03(6:31/mi) 79/81bpm [515b/mi] 6cal 464/574W
10) 0.03mi - 1:17(47:55/mi) 91/119bpm [4361b/mi] 7cal 46/578W
11) 0.32mi - 2:05(6:25/mi) 121/132bpm [776b/mi] 24cal 465/594W
12) 0.02mi - 1:15(1:07:27/mi) 131/144bpm [8835b/mi] 15cal 57/578W
13) 0.33mi - 2:07(6:24/mi) 122/132bpm [781b/mi] 27cal 464/619W
14) 0.1mi - 9:42(1:36:34/mi) 97/147bpm [9366b/mi] 47cal 8/573W
15) 1mi - 11:50(11:50/mi) 126/141bpm [1492b/mi] 132cal 265/429W
16) 0.56mi - 5:53(10:27/mi) 127/130bpm [1327b/mi] 66cal 289/359W
9:29 15:09 7:34 3:20 3:10 2:14 1:00 1:02 1:03 1:17 2:05 1:15 2:07 9:42 11:50 5:53

Map
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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 35 35 9:22 112 97-128 1049 159 102-174 298 84-379 1/0
0.13 1:08 33 8:50 125 119-130 1105 171 170-176 345 329-352 1/0
0.19 1:44 36 9:35 121 118-123 1160 170 168-172 337 329-345 3/0
0.25 2:20 36 9:31 120 118-124 1142 168 166-172 353 324-398 2/1
0.31 2:57 37 9:54 124 121-125 1228 167 164-170 348 287-400 3/1
0.38 32:52 29:55 +30:03 7:58:36 102 66-123 48818 169 158-178 278 110-331 1/2
0.44 34:11 1:19 21:12 98 82-110 2077 173 168-176 296 263-326 9/0
0.50 34:49 38 10:06 116 111-122 1172 171 168-174 363 328-430 3/0
0.56 35:30 41 10:55 127 122-132 1386 169 166-170 427 410-440 1/0
0.63 36:06 36 9:38 132 130-133 1272 167 164-172 334 286-410 0/1
0.69 36:42 36 9:29 126 121-130 1196 170 166-172 311 286-336 1/0
0.75 37:15 33 8:55 120 119-121 1070 171 168-174 310 304-323 1/1
0.81 37:51 36 9:31 118 117-120 1122 167 164-170 311 307-315 0/4
0.88 38:23 33 8:40 118 117-119 1023 170 166-174 331 314-353 0/2
0.94 38:57 33 8:56 122 119-125 1089 170 168-174 372 353-390 1/1
1.00 39:31 34 9:00 124 122-125 1115 168 166-170 324 301-357 0/4
1.06 40:04 33 8:52 120 117-122 1063 166 164-170 307 300-320 0/2
1.13 40:35 31 8:17 119 118-120 986 168 164-172 331 317-355 0/4
1.19 41:08 33 8:53 121 120-125 1076 169 166-172 355 338-372 0/4
1.25 41:38 30 7:52 125 124-126 984 167 166-170 371 335-411 0/1
1.31 42:09 32 8:25 125 122-127 1053 166 162-168 334 321-357 1/1
1.38 42:44 34 9:07 123 122-124 1121 165 164-168 325 313-335 3/3
1.44 43:28 44 11:44 118 112-122 1384 157 124-168 283 87-373 0/1
1.50 44:01 34 9:03 112 112-112 1014 167 166-170 286 274-300 1/0
1.56 44:36 34 9:11 112 112-113 1029 166 162-170 301 279-317 0/1
1.63 45:09 33 8:48 115 113-116 1012 169 166-172 324 315-330 1/0
1.69 45:45 36 9:31 123 116-125 1171 165 160-168 324 313-329 0/1
1.75 53:02 7:18 +6:03 1:56:40 106 71-124 12367 168 140-196 330 310-400 1/0
1.81 55:13 2:11 34:52 89 89-89 3103 126 82-174 151 75-342 1/0
1.88 57:17 2:04 33:04 89 89-89 2943 134 86-202 175 50-311 1/0
1.94 1:00:47 3:30 55:58 86 72-89 4813 156 98-172 262 23-322 0/0
2.00 1:01:16 29 7:41 81 71-82 623 180 176-184 365 299-461 0/0
2.06 1:01:43 28 7:21 90 80-107 662 179 176-184 471 310-544 0/5
2.13 1:02:12 29 7:47 117 109-122 911 177 176-178 482 446-543 6/0
2.19 1:02:41 28 7:33 122 122-122 922 176 174-178 456 445-465 4/0
2.25 1:03:07 26 7:01 122 122-122 857 177 176-180 404 378-444 0/6
2.31 1:03:33 26 6:54 122 122-122 843 173 170-176 341 322-378 0/3
2.38 1:04:00 28 7:21 122 122-122 897 173 170-176 371 334-395 1/0
2.44 1:04:27 27 7:12 122 122-122 879 174 172-176 408 395-414 3/0
2.50 1:04:56 28 7:34 122 122-122 922 172 170-174 413 407-424 3/3
2.56 1:05:26 31 8:08 122 122-122 993 171 170-172 401 384-423 0/4
2.63 1:05:57 31 8:12 122 122-122 1001 171 170-172 436 402-451 0/0
2.69 1:06:27 30 8:01 122 122-122 977 170 168-172 427 360-465 2/0
2.75 1:06:56 29 7:46 122 122-122 948 170 168-172 335 318-356 7/0
2.81 1:07:25 29 7:38 109 71-122 833 170 168-174 364 344-374 0/4
2.88 1:07:53 28 7:26 72 71-74 535 171 170-174 384 369-396 0/6
2.94 1:08:21 29 7:37 75 74-77 571 173 172-174 398 390-406 5/0
3.00 1:08:50 29 7:39 77 77-78 589 173 170-176 416 402-453 0/1
3.06 1:09:22 32 8:27 78 78-78 659 172 170-174 491 458-512 0/1
3.13 1:09:51 29 7:44 79 78-79 610 171 170-172 434 383-475 0/0
3.19 1:10:18 27 7:11 79 79-79 567 171 170-174 365 337-379 0/2
3.25 1:10:45 27 7:18 80 79-82 584 174 170-176 351 333-371 5/3
3.31 1:11:12 27 7:16 84 82-84 610 172 170-174 358 345-373 1/3
3.38 1:13:28 2:16 36:10 101 83-141 3653 172 168-172 463 374-562 5/1
3.44 1:15:09 1:41 26:55 91 89-98 2449 192 186-196 427 373-478 0/1
3.50 1:15:35 26 6:52 104 97-114 715 186 184-188 428 375-509 3/4
3.56 1:16:02 27 7:17 121 115-125 882 183 180-188 526 446-582 2/3
3.63 1:16:26 24 6:31 128 126-129 833 179 176-184 432 397-470 5/2
3.69 1:16:53 27 7:13 130 128-131 938 179 176-184 393 352-470 0/1
3.75 1:18:09 1:16 20:11 113 66-132 2282 159 92-190 394 2-570 0/5
3.81 1:18:34 25 6:43 69 67-71 464 186 182-190 402 374-438 5/0
3.88 1:18:59 25 6:42 72 71-74 482 188 184-192 535 450-590 2/5
3.94 1:19:23 24 6:22 77 74-79 490 186 182-192 517 463-574 3/1
4.00 1:19:47 24 6:20 79 79-80 500 181 176-186 418 377-463 0/2
4.06 1:20:37 50 13:15 79 73-81 1046 181 142-188 441 30-578 5/3
4.13 1:21:40 1:04 17:00 103 70-119 1752 174 126-190 409 13-520 0/5
4.19 1:22:05 25 6:35 113 111-117 743 189 186-192 443 407-507 5/0
4.25 1:22:32 27 7:09 121 118-124 865 184 180-188 557 503-594 0/1
4.31 1:22:54 22 5:47 127 125-129 735 188 182-192 494 442-572 1/1
4.38 1:23:19 25 6:38 130 129-131 862 184 182-184 415 381-472 1/1
4.44 1:24:50 1:31 24:19 129 111-144 3136 182 166-188 496 200-578 1/1
4.50 1:25:13 23 6:13 113 111-116 703 188 184-192 420 380-501 0/0
4.56 1:25:37 24 6:29 117 115-120 758 188 182-194 545 443-619 0/0
4.62 1:26:02 24 6:28 124 121-127 802 183 178-190 517 471-594 0/1
4.69 1:26:25 23 6:13 128 127-129 795 181 178-184 426 379-469 1/0
4.75 1:26:53 28 7:31 130 129-132 976 182 178-186 469 379-573 0/1
4.81 1:34:18 7:25 1:58:42 99 77-147 11752 143 84-182 344 86-530 0/0
4.87 1:36:46 2:27 39:18 87 82-102 3419 163 112-188 290 68-429 0/1
4.94 1:37:22 37 9:47 116 104-122 1135 176 172-188 315 244-342 0/1
5.00 1:37:52 30 7:56 129 123-132 1024 173 172-174 385 345-412 1/6
5.06 1:38:24 32 8:39 136 133-137 1176 172 170-174 382 361-428 1/1
5.12 1:39:17 52 13:58 138 132-141 1928 159 94-170 293 6-373 1/0
5.19 1:40:07 50 13:19 123 119-132 1637 165 100-174 252 80-280 1/0
5.25 1:40:47 40 10:37 125 123-126 1328 168 166-174 276 258-286 1/0
5.31 1:41:31 45 11:56 128 126-130 1528 166 160-176 330 287-365 1/0
5.38 1:42:25 54 14:27 132 130-132 1907 162 160-166 300 268-349 5/0
5.44 1:43:23 57 15:19 128 124-131 1960 137 114-174 203 148-301 5/0
5.50 1:44:06 43 11:23 127 123-130 1446 167 164-170 268 254-289 2/0
5.56 1:44:50 44 11:47 129 128-130 1521 167 164-170 284 257-307 3/0
5.63 1:45:34 45 11:53 129 129-130 1533 165 162-168 296 287-302 1/0
5.69 1:46:30 55 14:44 128 125-130 1887 156 114-170 245 108-293 3/0
5.75 1:47:17 48 12:45 119 115-124 1518 142 112-168 174 106-284 2/0
5.81 1:47:57 40 10:35 125 122-126 1323 165 160-170 215 196-291 0/1
5.88 1:48:44 47 12:25 125 124-126 1551 163 158-166 250 211-298 0/10
5.94 1:49:27 43 11:25 127 126-127 1450 163 162-164 280 254-303 1/4
6.00 1:50:16 49 13:11 128 127-129 1687 164 160-166 260 187-305 1/0
6.06 1:50:57 41 10:58 130 129-130 1427 165 162-170 290 259-315 2/1
6.13 1:51:37 40 10:34 128 128-129 1352 165 162-168 280 262-298 2/0
6.19 1:52:11 35 9:15 128 127-129 1185 166 164-168 282 257-320 1/2
6.25 1:52:45 34 8:58 126 122-130 1130 166 164-170 326 314-332 0/2
6.31 1:53:19 34 9:10 123 122-124 1127 165 162-168 328 323-346 0/2
6.38 1:53:55 36 9:33 126 125-126 1204 165 162-166 345 324-359 1/0
6.41 1:54:14 19 10:09 127 126-129 1290 165 162-166 325 324-326 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    110 avge / 147 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 1.9% 11:48
    15 4.2% 10:04
    10 3.0% 7:32

  • Cadence Distribution

    168 avge / 202 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 54.7 171 6.3 46:10 13:07
    Walk 3.1 110 0.1 4:43 34:20
    Still 18.1 - - 27:15 -
    Pause 24.0 - - 36:06 -

  • Power Distribution

    346W (619 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:32 6:11 52.95% More
    800m 3:38 7:18 52.53% More
    1km 4:36 7:24 54.01% More
    Mile 7:33 7:33 56.04% More
    5k 37:25 12:03 38.43% More
    5 miles 1:08:43 13:45 34.06% More
    10k 1:52:22 18:05 26.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:43 10:43 39.44
    5km 36:01 11:36 39.93
    5M 59:55 11:59 39.06
    10km 1:15:36 12:10 38.65
    10M 2:05:46 12:35 38.39
    Half 2:47:53 12:49 37.75
    20M 4:23:59 13:12 38.04
    Mara 5:52:23 13:27 38.00
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