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Tue 12th Nov 2024 at 6:44pm by Autumnleaves

Run > Warm Up
  • Good
  • v cold
  • Time
    28:15
  • Miles
    2.86
  • Min/mi
    9:53
  • WAVA
    58.53
  • Stride(cm)
    97
  • Cals
    264
  • Watts
    258
  • Cadence
    168
  • BPM
    121
  • %MHR
    65.5
  • B/mi
    1197
  • Asc(m)
    25
  • Surface
    Track

Notes & Comments

Got to track early so did a solo mile to keep warm! Then we did drills & strides, and 8 minutes or so of chatty running.
1) 1mi - 9:21(9:21/mi) 126/138bpm [1178b/mi] 93cal 251/329W
2) 0.06mi - 39(10:16/mi) 128/132bpm [1314b/mi] 6cal 249/278W
3) 0.75mi - 9:25(12:30/mi) 104/124bpm [1300b/mi] 71cal 187/439W
4) 1mi - 8:24(8:24/mi) 134/143bpm [1125b/mi] 89cal 281/316W
5) 0.04mi - 26(9:42/mi) 137/138bpm [1329b/mi] 5cal 264/267W
9:21 39 9:25 8:24 26
Ness
Well 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.
1.00 9:21 9:21 9:21 126 81-138 1178 171 0-176 251 0-329 11/1
1.06 9:57 36 +1 9:36 131 131-132 1258 174 170-176 263 242-278 1/0
1.82 19:23 9:26 12:31 104 68-124 1302 123 0-204 187 0-439 16/9
2.81 33:24 14:02 +1 14:03 134 85-143 1882 173 0-178 282 0-316 11/13
2.86 33:50 26 +1 9:51 137 137-138 1350 171 170-172 264 260-267 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    121 avge / 143 max Delete HR Trace

  • Cadence Distribution

    168 avge / 204 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 67.0 172 2.8 24:00 14:09
    Walk 5.1 107 0.1 2:59 27:17
    Still 2.2 - - 1:15 -
    Pause 25.7 - - 14:57 -

  • Power Distribution

    258W (439 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 6:57 51.26% More
    200m 53 7:10 54.91% More
    400m 2:03 8:14 51.01% More
    800m 4:06 8:16 57.44% More
    1km 5:09 8:18 59.44% More
    Mile 8:21 8:21 61.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:54 8:54 58.06
    5km 30:56 9:57 58.37
    5M 52:11 10:26 56.60
    10km 1:06:16 10:40 55.87
    10M 1:51:47 11:11 54.72
    Half 2:30:23 11:29 53.20
    20M 3:59:23 11:58 52.78
    Mara 5:22:05 12:18 52.08

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