Fri 26th Apr 2024 at 7:39am by IdristheDragon

Run > Intervals
  • Time
    20:21
  • Miles
    1.85
  • Min/mi
    11:00
  • Pacing
    77.4%
  • WAVA
    45.57
  • Stride(cm)
    84
  • Cals
    185
  • Watts
    245
  • Cadence
    174
  • BPM
    135
  • %MHR
    75.2
  • B/mi
    1489
  • Asc(m)
    17
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

2 comments
Warm up.
30 sec mile pace 30 sec recovery
15 sec best pace 60 sec recovery

45 sec mile pace 45 sec recovery

15 sec best pace 60 sec recovery
60 sec mile pace 60 sec recovery

15 sec best pace 60 sec recovery

45 sec mile pace 45 sec recovery

15 sec best pace 60 sec recovery

30 sec mile pave 30 sec recovery

15 sec best pace 60 sec recovery

45 sec 5k pace

Think that was it!

1) 0.88km - 6:03(6:55/km) 126/142bpm [871b/km] 54cal 226/282W
2) 0.11km - 30(4:27/km) 136/148bpm [604b/km] 5cal 288/328W
3) 0.05km - 29(9:46/km) 149/150bpm [1455b/km] 5cal 89/325W
4) 0.06km - 15(3:56/km) 142/143bpm [558b/km] 3cal 80/452W
5) 0.1km - 1:00(9:52/km) 139/151bpm [1371b/km] 9cal 48/417W
6) 0.18km - 48(4:20/km) 129/158bpm [559b/km] 8cal 293/353W
7) 0.07km - 44(11:08/km) 152/159bpm [1693b/km] 7cal 63/340W
8) 0.06km - 16(4:31/km) 135/137bpm [610b/km] 2cal 265/466W
9) 0.11km - 1:13(10:39/km) 135/143bpm [1439b/km] 10cal 62/398W
10) 0.23km - 59(4:15/km) 127/143bpm [540b/km] 10cal 274/349W
11) 0.09km - 1:00(10:45/km) 142/145bpm [1527b/km] 9cal 25/306W
12) 0.05km - 15(4:39/km) 133/134bpm [619b/km] 2cal 133/372W
13) 0.11km - 1:00(9:24/km) 137/149bpm [1288b/km] 9cal 75/368W
14) 0.17km - 45(4:29/km) 136/155bpm [610b/km] 7cal 278/368W
15) 0.07km - 45(10:13/km) 153/159bpm [1564b/km] 7cal 77/310W
16) 0.06km - 15(4:32/km) 141/144bpm [639b/km] 2cal 215/357W
17) 0.1km - 1:00(9:52/km) 142/153bpm [1400b/km] 9cal 83/343W
18) 0.11km - 30(4:22/km) 129/138bpm [563b/km] 4cal 294/386W
19) 0.05km - 31(9:25/km) 148/153bpm [1393b/km] 5cal 77/380W
20) 0.05km - 15(5:03/km) 147/149bpm [742b/km] 2cal
21) 0.1km - 1:00(10:32/km) 146/156bpm [1538b/km] 9cal 56/382W
22) 0.16km - 46(4:53/km) 134/148bpm [654b/km] 7cal 240/333W
23) 0.01km - 1(3:41/km) 150/150bpm [553b/km] 310/312W
6:03 30 29 15 1:00 48 44 16 1:13 59 1:00 15 1:00 45 45 15 1:00 30 31 15 1:00 46 1
Jaks
Well done 👏
IdristheDragon
Thank you 😊
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Pace

30% 17% 23% 3% 9% 17%

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 48 48 12:53 100 85-117 1288 176 172-180 239 174-282 1/0
0.13 1:32 44 11:45 126 121-129 1481 177 174-184 224 206-241 2/0
0.19 2:12 39 10:31 129 127-131 1357 176 174-178 228 205-236 1/0
0.25 2:52 40 10:37 130 130-131 1380 174 172-176 239 233-247 1/0
0.31 3:36 44 11:50 131 130-134 1550 173 172-176 256 244-275 3/0
0.38 4:17 41 10:59 138 134-142 1516 172 170-176 260 230-271 5/0
0.44 4:56 39 10:28 135 129-142 1414 174 172-176 201 189-226 0/2
0.50 5:34 38 10:07 127 125-129 1285 174 172-176 196 191-207 0/4
0.56 6:10 35 9:22 125 123-127 1170 175 172-200 223 210-324 0/2
0.63 6:41 31 8:21 142 127-150 1185 197 194-200 303 208-328 1/0
0.69 7:17 37 9:45 145 140-150 1415 163 132-212 215 48-452 1/1
0.75 8:17 1:00 16:01 139 122-151 2227 162 128-212 217 48-416 0/0
0.81 8:44 27 7:06 120 118-126 852 200 198-202 323 157-351 0/1
0.88 9:16 32 8:26 147 127-159 1240 178 100-200 297 79-353 0/1
0.94 10:03 47 12:33 145 133-158 1819 176 118-210 308 99-466 2/0
1.00 11:05 1:02 16:36 136 129-143 2257 160 134-210 262 168-398 1/1
1.06 11:39 34 8:58 122 119-129 1095 175 130-202 253 137-349 0/2
1.13 12:04 26 6:48 127 123-136 864 198 196-200 314 281-329 1/3
1.19 12:50 46 12:11 141 137-145 1719 197 194-198 306 299-317 1/0
1.25 13:32 43 11:22 138 132-145 1568 199 190-204 337 302-372 1/1
1.31 14:31 58 15:29 138 130-149 2138 136 114-206 167 98-368 0/0
1.38 14:59 28 7:34 128 124-140 968 191 122-200 301 101-368 0/1
1.44 15:35 36 9:33 153 142-159 1461 189 110-200 293 110-324 0/1
1.50 16:18 43 11:30 147 139-156 1692 169 108-208 223 76-357 0/1
1.56 17:19 1:01 16:21 141 128-153 2305 116 94-124 106 38-343 0/0
1.63 17:44 25 6:43 129 123-136 867 196 120-214 310 98-386 0/1
1.69 18:29 45 11:56 147 137-153 1753 189 110-200 314 99-383 1/0
1.75 19:28 59 15:48 146 135-156 2307 124 102-204 140 34-382 1/0
1.81 20:01 32 8:37 131 128-135 1129 192 190-192 305 133-333 1/1
1.85 20:20 19 7:49 142 134-150 1110 190 190-192 315 307-319 1/0

Heart

135/159max
  • Show Beats/Mile

Elevation

Asc 17m, Range 14m, Flat prediction 20:16
Elevation Graph
Biggest Climbs (m) Min/mi
14 2.3% 11:10
See your biggest climbs

Power

245W (466 max)
Power Graph
Power Bands

Cadence

174 (214 max) Stride Length: 84cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.2 185 1.7 16:19 9:49
Walk 17.2 119 0.2 3:30 18:22
Still 2.5 - - 31 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:20 9:22 40.81% More
800m 4:53 9:50 42.61% More
1km 6:18 10:09 42.99% More
Mile 10:24 10:24 44.42% More

Predictions

Dist Time Per Mile WAVA
1M 10:27 10:27 44.19
5km 35:42 11:29 45.20
5M 59:49 11:58 44.01
10km 1:15:43 12:11 43.53
10M 2:06:50 12:41 42.77
Half 2:49:59 12:59 41.66
20M 4:28:58 13:27 41.39
Mara 6:00:28 13:45 40.87
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