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Thu 9th May 2024 at 6:07pm by Keegan

Run > Pyramids
  • warm
  • Time
    1:13:41
  • Miles
    6.82
  • Min/mi
    10:48
  • Pacing
    1%
  • WAVA
    42.33
  • Stride(cm)
    95
  • Cals
    869
  • Watts
    310
  • Cadence
    157
  • BPM
    154
  • %MHR
    80
  • B/mi
    1669
  • Surface
    Track

Notes & Comments

4 comments
Track Pyramid Session
200,400,600,800,1k,1200,1k,800,600,400 and 200
That’s the first whole training session I have completed since my comeback. Tough but very satisfying

1) 0.96mi - 10:05(10:32/mi) 131/157bpm [1380b/mi] 108cal 269/545W
2) 0mi - 7(0/mi) 98/98bpm [INFb/mi]
3) 0.12mi - 47(6:16/mi) 114/131bpm [715b/mi] 5cal 404/582W
4) 0.14mi - 2:46(20:16/mi) 130/154bpm [2636b/mi] 27cal 135/462W
5) 0.25mi - 1:31(6:07/mi) 139/152bpm [850b/mi] 17cal 436/540W
6) 0.14mi - 2:31(18:27/mi) 139/172bpm [2565b/mi] 27cal 142/464W
7) 0.37mi - 2:27(6:35/mi) 165/181bpm [1088b/mi] 34cal 426/536W
8) 0.14mi - 2:46(19:22/mi) 145/181bpm [2808b/mi] 31cal 139/415W
9) 0.49mi - 3:24(6:55/mi) 172/184bpm [1190b/mi] 50cal 409/487W
10) 0.14mi - 3:28(24:16/mi) 139/184bpm [3373b/mi] 29cal 89/417W
11) 0.62mi - 4:26(7:12/mi) 173/185bpm [1245b/mi] 66cal 395/493W
12) 0.16mi - 4:16(27:27/mi) 142/185bpm [3897b/mi] 37cal 74/404W
13) 0.73mi - 5:24(7:22/mi) 175/187bpm [1290b/mi] 83cal 392/497W
14) 0.14mi - 3:30(24:29/mi) 149/187bpm [3648b/mi] 34cal 96/408W
15) 0.62mi - 4:25(7:11/mi) 179/189bpm [1286b/mi] 70cal 400/494W
16) 0.14mi - 3:37(25:18/mi) 151/189bpm [3820b/mi] 35cal 98/402W
17) 0.49mi - 3:23(6:54/mi) 179/192bpm [1236b/mi] 53cal 398/502W
18) 0.14mi - 3:19(23:13/mi) 157/192bpm [3645b/mi] 32cal 104/467W
19) 0.37mi - 2:34(6:53/mi) 176/188bpm [1210b/mi] 39cal 413/505W
20) 0.14mi - 3:13(22:33/mi) 157/188bpm [3539b/mi] 34cal 100/431W
21) 0.24mi - 1:25(5:52/mi) 173/190bpm [1015b/mi] 19cal 487/603W
22) 0.15mi - 3:32(23:42/mi) 153/191bpm [3626b/mi] 32cal 92/473W
23) 0.12mi - 41(5:46/mi) 154/171bpm [888b/mi] 6cal 442/606W
24) 0mi - 3(0/mi) 172/173bpm [INFb/mi] 1cal 516/518W
10:05 7 47 2:46 1:31 2:31 2:27 2:46 3:24 3:28 4:26 4:16 5:24 3:30 4:25 3:37 3:23 3:19 2:34 3:13 1:25 3:32 41 3
Bowman 🇸🇪
Nice track session!
Keegan
Thanks mate
Sigh
Excellent, well done!
Keegan
Thanks Sigh

Pace

35% 9% 45% 11%

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 6:42 6:42 +4:25 26:46 138 83-152 3695 165 162-170 333 266-376 0/7
0.50 9:07 2:26 9:43 131 83-151 1273 170 166-174 313 267-343 0/0
0.75 15:31 6:23 +4:04 25:34 150 91-157 3834 168 162-174 323 300-339 0/0
1.00 24:01 8:30 +5:08 33:59 111 90-143 3773 167 80-186 398 1-582 0/0
1.25 27:31 3:30 14:00 129 109-154 1805 140 90-190 237 21-540 0/0
1.50 29:40 2:09 8:37 149 123-172 1283 161 96-192 360 76-502 0/0
1.75 32:18 2:38 10:32 134 113-162 1411 148 88-194 274 3-536 0/0
2.00 34:39 2:21 9:25 176 159-181 1656 171 114-180 384 93-452 0/0
2.25 37:26 2:47 11:07 137 120-171 1523 151 100-200 270 37-487 0/0
2.50 39:13 1:47 7:08 179 171-182 1278 179 178-184 416 395-428 0/0
2.75 42:57 3:44 14:57 151 119-184 2258 134 80-180 193 2-417 0/0
3.00 45:10 2:13 8:54 151 119-178 1344 173 96-204 383 73-493 0/0
3.25 47:01 1:51 7:23 180 176-183 1328 175 172-178 392 381-410 0/0
3.50 50:25 3:24 13:37 158 125-185 2153 136 80-178 207 29-408 0/0
3.75 53:45 3:19 13:18 145 117-177 1928 174 100-188 413 266-497 0/0
4.00 55:38 1:53 7:32 181 177-184 1364 177 174-180 394 370-417 0/0
4.25 57:28 1:50 7:19 182 176-187 1332 179 176-184 389 369-418 0/0
4.50 1:01:41 4:13 16:54 150 125-187 2534 138 96-190 217 79-494 0/0
4.75 1:03:33 1:52 7:26 181 171-185 1346 177 174-180 408 385-422 0/0
5.00 1:05:20 1:48 7:11 187 184-189 1343 178 174-184 398 386-421 0/0
5.25 1:09:37 4:17 17:07 152 125-189 2603 133 94-190 197 77-502 0/0
5.50 1:11:28 1:50 7:21 182 170-187 1339 177 172-184 412 400-433 0/0
5.75 1:14:32 3:04 12:16 173 138-192 2123 143 82-186 253 58-484 0/0
6.00 1:17:10 2:39 10:34 159 138-184 1681 171 108-190 365 100-505 0/0
6.25 1:20:15 3:05 12:20 171 136-188 2110 140 38-188 240 30-439 0/0
6.50 1:22:38 2:23 9:31 157 138-189 1495 176 40-202 411 22-603 0/0
6.75 1:26:47 4:09 16:36 156 131-191 2588 134 94-202 202 30-606 0/0
6.83 1:27:18 31 6:33 162 149-173 1060 188 166-200 537 510-579 0/0

Heart

154/192max
  • Show Beats/Mile

Elevation

Asc 0m, Range 7m, Flat prediction 1:13:41
Elevation Graph
No climbs of at least 10 metres detected.

Power

310W (606 max)
Power Graph
Power Bands

Cadence

157 (204 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 56.1 176 6 43:01 9:23
Walk 21.3 107 0.8 21:31 27:14
Still 9.1 - - 9:09 -
Pause 13.5 - - 13:37 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:50 54.69% More
800m 3:27 6:56 53.33% More
1km 4:32 7:18 52.95% More
Mile 8:33 8:33 47.99% More
5k 31:19 10:05 44.51% More
5 miles 52:01 10:24 43.57% More
10k 1:15:19 12:07 37.55% More

Predictions

Dist Time Per Mile WAVA
1M 9:27 9:27 43.39
5km 31:46 10:13 43.89
5M 52:52 10:34 42.87
10km 1:06:42 10:44 42.40
10M 1:50:58 11:06 42.08
Half 2:28:09 11:19 41.36
20M 3:52:59 11:39 41.67
Mara 5:11:02 11:52 41.63

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