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Tue 7th May 2024 at 7:41pm by ChristianPoulton

Run > Track Session

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Time
35:13
Miles
4.69
Min/mi
7:31
Pacing
60.1%
WAVA
67.71
Stride(cm)
133
Cals
431
Watts
390
Cadence
161
BPM
130
%MHR
67.2
B/mi
978
Surface
Track

track

Notes & Comments

3 sets of 2 x 1k off 90s with 400m jog between sets
Fairly consistent rep times

1) 1.01km - 3:42(3:39/km) 127/142bpm [465b/km] 44cal 472/579W
2) 0.22km - 1:47(8:07/km) 135/143bpm [1096b/km] 23cal 249/439W
3) 1.01km - 3:42(3:40/km) 136/146bpm [498b/km] 52cal 466/525W
4) 0.43km - 3:34(8:17/km) 128/154bpm [1060b/km] 41cal 224/449W
5) 1.01km - 3:41(3:39/km) 124/142bpm [453b/km] 38cal 465/534W
6) 0.2km - 1:51(9:14/km) 132/153bpm [1218b/km] 20cal 173/446W
7) 1km - 3:43(3:43/km) 131/143bpm [488b/km] 46cal 471/580W
8) 0.43km - 3:44(8:40/km) 127/145bpm [1102b/km] 39cal 210/461W
9) 1.01km - 3:44(3:42/km) 127/142bpm [470b/km] 51cal 466/549W
10) 0.2km - 1:53(9:25/km) 130/153bpm [1224b/km] 20cal 179/447W
11) 1.01km - 3:41(3:38/km) 139/147bpm [506b/km] 54cal 472/541W
12) 0.01km - 12(19:24/km) 147/151bpm [2853b/km] 3cal 176/478W

3:42 1:47 3:42 3:34 3:41 1:51 3:43 3:44 3:44 1:53 3:41 12

Pace

26%

12%

50%

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	1:25	1:25	5:40	112 77-129	635	174 172-178	499 444-579	0/2
0.50	2:56	1:31	6:03	133 129-138	804	171 168-174	483 445-537	0/0
0.75	5:11	2:15	8:59	138 132-143	1240	158 84-172	340 55-487	0/0
1.00	6:52	1:42	6:46	129 123-132	874	162 100-178	413 104-525	0/0
1.25	8:21	1:29	5:54	139 131-144	820	170 168-172	473 445-512	0/0
1.50	10:30	2:10	8:38	138 121-154	1192	152 100-172	328 78-505	0/0
1.75	13:11	2:41	10:43	122 107-133	1308	157 98-174	305 80-531	0/0
2.00	14:43	1:32	6:07	121 115-125	740	169 168-170	474 439-510	0/0
2.25	16:11	1:28	5:53	129 125-142	758	169 168-172	481 440-534	0/0
2.50	18:45	2:34	10:17	128 105-153	1315	147 102-182	264 32-530	0/0
2.75	20:16	1:31	6:04	125 114-142	757	168 166-172	476 436-528	0/0
3.00	21:47	1:31	6:02	142 141-143	857	169 166-172	485 434-580	0/0
3.25	24:38	2:52	11:27	131 120-145	1500	155 96-174	269 18-486	0/0
3.50	26:54	2:15	9:01	116 105-122	1046	157 86-176	359 52-527	0/0
3.75	28:25	1:32	6:06	128 121-135	782	168 166-170	481 426-549	0/0
4.00	30:41	2:15	9:01	137 112-153	1236	146 94-174	299 66-530	0/0
4.25	32:32	1:51	7:26	128 118-142	951	161 112-176	367 93-525	0/0
4.50	34:01	1:29	5:57	143 141-144	851	169 168-172	485 440-541	0/0
4.69	35:13	1:12	6:25	145 142-151	929	173 168-178	486 433-535	0/0

Heart

130/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 2m, Flat prediction 35:13

Elevation Graph

No climbs of at least 10 metres detected.

Power

390W (580 max)

Power Graph

Power Bands

Cadence

161 (182 max) Stride Length: 133cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.4	167	4.5	31:08	6:55
Walk	9.9	104	0.2	3:29	18:40
Still	1.7	-	-	36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:36	62.46%	More
800m	2:54	5:50	71.47%	More
1km	3:37	5:50	74.43%	More
Mile	6:51	6:51	66.83%	More
5k	22:59	7:24	67.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:51	6:51	66.86
5km	22:46	7:20	68.53
5M	37:41	7:32	67.62
10km	47:27	7:38	67.15
10M	1:18:35	7:52	67.12
Half	1:44:37	7:59	66.25
20M	2:43:50	8:12	67.04
Mara	3:38:07	8:20	67.15

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