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Tue 30th Apr 2024 at 6:33pm by Autumnleaves

Run > Track Session
  • Good
  • windy
  • Time
    44:17
  • Miles
    5.09
  • Min/mi
    8:42
  • Pacing
    0%
  • WAVA
    67.19
  • Stride(cm)
    110
  • Cals
    457
  • Watts
    284
  • Cadence
    169
  • BPM
    141
  • %MHR
    76.4
  • B/mi
    1229
  • Asc(m)
    14
  • Surface
    Track

Notes & Comments

6 comments
Final joint session with Lymm Runners until September. Very busy - warm-up difficult to do. Main session was good though - Mr AL timed and blew whistle. Pleased with my pacing of this.

1) 0.53mi - 5:25(10:09/mi) 114/128bpm [1158b/mi] 46cal 240/478W
2) 0.91mi - 8:22(9:15/mi) 132/137bpm [1221b/mi] 83cal 266/308W
3) 0.54mi - 4:02(7:31/mi) 139/149bpm [1045b/mi] 42cal 310/423W
4) 0.07mi - 59(13:21/mi) 144/147bpm [1923b/mi] 10cal 181/359W
5) 0.42mi - 3:01(7:06/mi) 145/151bpm [1031b/mi] 33cal 330/406W
6) 0.07mi - 59(13:24/mi) 149/156bpm [1996b/mi] 10cal 172/320W
7) 0.29mi - 2:01(6:49/mi) 148/153bpm [1009b/mi] 22cal 357/433W
8) 0.08mi - 59(12:49/mi) 152/158bpm [1948b/mi] 10cal 162/376W
9) 0.16mi - 1:01(6:12/mi) 153/162bpm [949b/mi] 12cal 351/405W
10) 0.07mi - 1:00(13:25/mi) 154/163bpm [2067b/mi] 11cal 146/408W
11) 0.16mi - 1:00(6:20/mi) 150/155bpm [950b/mi] 11cal 334/381W
12) 0.08mi - 59(12:55/mi) 152/158bpm [1963b/mi] 10cal 139/343W
13) 0.29mi - 2:00(6:52/mi) 152/163bpm [1043b/mi] 23cal 349/387W
14) 0.08mi - 1:00(12:56/mi) 155/163bpm [2004b/mi] 11cal 175/391W
15) 0.43mi - 3:00(7:02/mi) 157/164bpm [1104b/mi] 35cal 331/385W
16) 0.07mi - 1:00(13:49/mi) 155/163bpm [2140b/mi] 11cal 151/363W
17) 0.56mi - 4:01(7:15/mi) 157/164bpm [1137b/mi] 47cal 329/372W
18) 0.05mi - 1:00(18:50/mi) 152/165bpm [2862b/mi] 10cal 88/373W
19) 0.22mi - 2:26(10:50/mi) 131/133bpm [1419b/mi] 20cal 210/278W
5:25 8:22 4:02 59 3:01 59 2:01 59 1:01 1:00 1:00 59 2:00 1:00 3:00 1:00 4:01 1:00 2:26
Ness
Another brilliant track session. Well done 👏
northernslowcoach
Terrific Tuesday track 👏
RRR-CAZ 🇬🇧
Nice work 👍
Sombrero
Speedy! Well done :-)
Autumnleaves
Notes added :)
.B.
Very good :)

Pace

21% 11% 18% 6% 27% 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.
0.25 5:50 5:50 +3:18 23:19 109 81-122 2542 163 160-166 244 223-478 5/3
0.50 8:39 2:49 +25 11:17 119 98-128 1342 164 160-172 268 103-382 5/3
0.75 31:35 22:56 +20:35 1:31:45 124 97-134 11376 169 106-176 263 81-297 5/4
1.00 33:56 2:21 9:25 135 134-137 1271 174 172-176 276 249-308 4/3
1.25 36:12 2:16 9:04 134 133-136 1216 172 170-174 273 243-306 3/2
1.50 40:20 4:08 +1:48 16:32 129 107-136 2133 169 136-182 275 161-423 2/1
1.75 42:15 1:54 7:37 140 124-149 1066 174 172-176 321 295-360 4/5
2.00 44:22 2:07 8:28 146 144-149 1236 170 110-180 293 102-359 4/4
2.25 46:18 1:56 7:45 142 139-147 1100 170 120-178 285 105-394 3/4
2.50 48:22 2:05 8:19 149 146-156 1238 170 116-178 311 89-406 4/3
2.75 50:16 1:53 7:33 145 137-153 1096 171 118-182 311 104-433 3/3
3.00 52:23 2:07 8:27 151 142-158 1276 165 120-184 287 104-388 3/3
3.25 54:28 2:06 8:22 153 143-163 1281 171 106-184 303 100-408 4/3
3.50 56:37 2:09 8:35 150 142-158 1286 168 108-180 294 93-386 2/3
3.75 58:49 2:12 8:47 156 146-163 1371 171 120-180 304 129-391 3/3
4.00 1:00:34 1:46 7:03 152 143-161 1071 177 164-180 330 230-385 2/2
4.25 1:02:49 2:14 8:58 160 144-164 1434 161 84-180 263 56-367 3/3
4.50 1:04:38 1:49 7:17 151 144-158 1099 178 168-184 311 236-359 3/3
4.75 1:06:26 1:48 7:13 161 159-163 1163 178 176-182 333 310-363 2/2
5.00 1:09:21 2:55 11:39 144 129-165 1677 156 106-180 205 82-373 2/10
5.09 1:10:22 1:01 11:00 131 129-133 1440 165 160-166 256 204-278 1/0

Heart

141/165max
  • Show Beats/Mile

Elevation

Asc 14m, Range 14m, Flat prediction 44:17
Elevation Graph
No climbs of at least 10 metres detected.

Power

284W (478 max)
Power Graph
Power Bands

Cadence

169 (184 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 67.6 172 4.9 39:15 13:09
Walk 5.4 118 0.2 5:11 33:42
Still 0.3 - - 15 -
Pause 26.7 - - 25:41 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 22 5:52 60.19% More
200m 46 6:06 63.82% More
400m 1:40 6:44 61.86% More
800m 3:34 7:11 65.05% More
1km 4:45 7:39 63.59% More
Mile 7:36 7:36 67.16% More
5k 24:59 8:02 71.43% More
5 miles 1:09:21 13:52 42.08% More

Predictions

Dist Time Per Mile WAVA
1M 7:25 7:25 68.86
5km 25:45 8:17 69.29
5M 43:25 8:41 67.21
10km 55:08 8:52 66.33
10M 1:33:00 9:18 64.94
Half 2:05:07 9:33 63.13
20M 3:19:11 9:58 62.59
Mara 4:27:59 10:14 61.73

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