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Tue 8th Oct 2024 at 7:05pm by Autumnleaves

Run > Track Session
  • Good
  • breezy
  • Time
    42:26
  • Miles
    4.29
  • Min/mi
    9:53
  • WAVA
    58.62
  • Stride(cm)
    97
  • Cals
    397
  • Watts
    267
  • Cadence
    168
  • BPM
    129
  • %MHR
    69.9
  • B/mi
    1280
  • Asc(m)
    23
  • Hillscore
    1
  • Surface
    Track

Notes & Comments

Track session - warm-up, ran the chatty bit with Twiglet.
Main session was 4 x 4 mins at 5k pace with 1 min recoveries. Then out and backs - I forgot these were meant to be at mile pace and ran the first one way too hard!! 30 seconds static recovery really isn't very long...

1) 0.48mi - 5:55(12:15/mi) 108/131bpm [1322b/mi] 47cal 187/349W
2) 0.63mi - 7:11(11:27/mi) 110/116bpm [1260b/mi] 57cal 204/256W
3) 0mi - 1:07(4:18:04/mi) 92/97bpm [23742b/mi] 4cal
4) 0.55mi - 4:00(7:20/mi) 135/150bpm [990b/mi] 40cal 311/388W
5) 0.05mi - 1:00(18:20/mi) 140/150bpm [2566b/mi] 10cal 106/314W
6) 0.56mi - 4:00(7:10/mi) 138/143bpm [989b/mi] 44cal 305/408W
7) 0.06mi - 1:00(16:46/mi) 138/146bpm [2314b/mi] 10cal 118/303W
8) 0.55mi - 4:00(7:12/mi) 148/156bpm [1065b/mi] 46cal 309/394W
9) 0.07mi - 1:01(14:04/mi) 147/157bpm [2069b/mi] 11cal 128/316W
10) 0.55mi - 4:00(7:16/mi) 152/158bpm [1104b/mi] 48cal 306/340W
11) 0.05mi - 1:01(20:57/mi) 151/158bpm [3164b/mi] 11cal 88/314W
12) 0.02mi - 2:10(2:09:15/mi) 108/139bpm [13958b/mi] 5cal 4/73W
13) 0.18mi - 1:00(5:41/mi) 119/138bpm [676b/mi] 7cal 344/465W
14) 0.01mi - 30(40:11/mi) 139/141bpm [5585b/mi] 5cal 65/396W
15) 0.17mi - 1:00(5:58/mi) 145/153bpm [865b/mi] 11cal 349/425W
16) 0.02mi - 29(31:25/mi) 152/153bpm [4774b/mi] 6cal 73/396W
17) 0.16mi - 1:00(6:29/mi) 147/151bpm [954b/mi] 12cal 327/400W
18) 0.01mi - 30(1:09:13/mi) 144/149bpm [9968b/mi] 6cal 59/359W
19) 0.16mi - 1:00(6:12/mi) 149/160bpm [925b/mi] 11cal 338/426W
20) 0.01mi - 30(38:23/mi) 154/161bpm [5911b/mi] 6cal 61/376W
5:55 7:11 1:07 4:00 1:00 4:00 1:00 4:00 1:01 4:00 1:01 2:10 1:00 30 1:00 29 1:00 30 1:00 30
Ness
Well done! 👏
EvilPixie
Nice
.B.
Another good session
northernslowcoach
Looks another good session :)
RRR-CAZ 🇬🇧
Good work
Autumnleaves
Thanks :) Notes added
Sombrero
Nicely done 👏

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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.
0.48 7:20 7:20 +1 15:11 108 81-131 1641 133 0-218 187 0-349 15/5
1.11 14:28 7:08 +1 11:23 110 92-116 1252 162 0-170 206 0-256 6/5
1.11 15:31 1:03 4:02:06 92 89-97 22273 0 0-0 3 0-199 0/2
1.66 19:36 4:05 7:29 134 91-150 1004 166 0-186 304 0-388 4/3
1.71 20:35 59 18:50 140 120-150 2636 106 0-174 106 0-314 0/1
2.27 24:34 3:59 7:09 138 119-143 987 173 0-182 305 0-408 2/5
2.33 25:33 59 17:07 138 123-146 2362 134 110-176 118 54-303 0/6
2.88 29:32 3:59 7:13 148 126-156 1068 174 164-178 309 245-394 2/2
2.95 30:32 1:00 14:13 147 137-157 2090 108 0-174 128 0-316 0/3
3.50 34:32 4:00 7:15 152 138-158 1102 175 168-176 306 256-340 3/2
3.55 35:33 1:01 20:59 151 140-158 3167 100 0-174 92 0-314 1/4
3.56 41:55 6:22 +1 6:19:21 108 104-140 40969 8 0-120 5 0-73 1/10
3.74 42:57 1:02 5:51 119 107-138 696 165 0-206 334 0-465 2/1
3.75 43:27 30 39:45 138 135-141 5486 30 0-190 76 0-396 1/1
3.92 44:27 1:00 5:57 145 136-153 863 174 0-196 343 0-425 3/0
3.94 44:56 29 31:04 152 149-153 4722 45 0-192 83 0-397 0/1
4.09 45:57 1:01 6:33 147 144-151 963 165 0-192 321 0-400 3/1
4.10 46:22 25 57:51 146 138-149 8447 43 0-186 82 0-359 1/1
4.26 47:27 1:05 6:42 148 136-160 991 159 0-192 307 0-426 2/1
4.28 47:58 31 +1 39:06 155 146-161 6059 38 0-192 71 0-377 1/1
4.28 47:58 0 +1 0 146 146-146 NAN 0 0-0 0 0-0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 1.8% 11:31

  • Cadence Distribution

    168 avge / 218 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.7 173 4.1 32:33 9:44
    Walk 7.7 113 0.2 4:24 25:54
    Still 9.6 - - 5:29 -
    Pause 13.0 - - 7:29 -

  • Power Distribution

    267W (465 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 18 4:58 71.16% More
    200m 39 5:15 74.17% More
    400m 1:45 7:01 59.31% More
    800m 3:31 7:05 65.96% More
    1km 4:56 7:56 61.25% More
    Mile 7:43 7:43 66.12% More
    5k 31:14 10:03 57.12% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:34 8:34 59.61
    5km 29:46 9:35 59.94
    5M 50:13 10:03 58.11
    10km 1:03:45 10:16 57.36
    10M 1:47:32 10:45 56.17
    Half 2:24:41 11:03 54.59
    20M 3:50:19 11:31 54.13
    Mara 5:09:52 11:50 53.39

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