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Tue 19th Nov 2024 at 7:14pm by Autumnleaves

Run > Track Session
  • Good
  • icy
  • v cold
  • Time
    39:45
  • Miles
    3.98
  • Min/mi
    9:59
  • Pacing
    30.8%
  • WAVA
    58.57
  • Stride(cm)
    100
  • Cals
    399
  • Watts
    241
  • Cadence
    160
  • BPM
    133
  • %MHR
    72.1
  • B/mi
    1332
  • Surface
    Track

Notes & Comments

Chatty run; then 300m effort with 100m walk recovery.
My there were a lot of these!! It was a bit icy underfoot, so I was nervous of pushing the pace too hard. Felt pretty ok with the level of effort, but surprised at the variation in pace!!
1) 0.99mi - 9:14(9:17/mi) 132/138bpm [1225b/mi] 98cal 262/291W
2) 0.19mi - 1:20(7:09/mi) 124/139bpm [887b/mi] 11cal 276/426W
3) 0.06mi - 1:19(21:09/mi) 130/140bpm [2749b/mi] 12cal 107/318W
4) 0.19mi - 1:19(7:06/mi) 143/153bpm [1015b/mi] 14cal 327/402W
5) 0.06mi - 1:30(24:05/mi) 135/154bpm [3251b/mi] 15cal 90/327W
6) 0.19mi - 1:18(6:59/mi) 137/148bpm [956b/mi] 14cal 319/394W
7) 0.06mi - 1:11(19:02/mi) 141/150bpm [2684b/mi] 12cal 95/334W
8) 0.19mi - 1:16(6:48/mi) 141/148bpm [958b/mi] 14cal 338/424W
9) 0.06mi - 1:38(26:23/mi) 133/149bpm [3509b/mi] 15cal 66/318W
10) 0.19mi - 1:19(7:03/mi) 125/140bpm [881b/mi] 16cal 314/412W
11) 0.06mi - 1:11(18:59/mi) 128/141bpm [2430b/mi] 9cal 101/310W
12) 0.19mi - 1:16(6:46/mi) 135/145bpm [914b/mi] 14cal 330/398W
13) 0.06mi - 1:12(19:23/mi) 134/145bpm [2598b/mi] 11cal 89/318W
14) 0.19mi - 1:13(6:30/mi) 136/143bpm [884b/mi] 13cal 354/419W
15) 0.06mi - 1:13(19:39/mi) 134/144bpm [2632b/mi] 11cal 103/340W
16) 0.19mi - 1:15(6:42/mi) 136/147bpm [910b/mi] 14cal 342/418W
17) 0.06mi - 1:09(18:27/mi) 133/148bpm [2453b/mi] 10cal 70/322W
18) 0.19mi - 1:15(6:41/mi) 133/142bpm [888b/mi] 14cal 333/399W
19) 0.06mi - 1:11(19:09/mi) 133/143bpm [2547b/mi] 10cal 71/328W
20) 0.19mi - 1:19(7:03/mi) 133/140bpm [937b/mi] 14cal 326/385W
21) 0.06mi - 1:10(18:52/mi) 131/138bpm [2471b/mi] 9cal 104/310W
22) 0.19mi - 1:14(6:37/mi) 137/146bpm [905b/mi] 14cal 354/456W
23) 0.06mi - 1:12(19:22/mi) 138/147bpm [2673b/mi] 11cal 78/326W
24) 0.19mi - 1:11(6:23/mi) 135/140bpm [862b/mi] 13cal 357/418W
25) 0.06mi - 1:20(21:25/mi) 132/142bpm [2828b/mi] 11cal 91/352W
9:14 1:20 1:19 1:19 1:30 1:18 1:11 1:16 1:38 1:19 1:11 1:16 1:12 1:13 1:13 1:15 1:09 1:15 1:11 1:19 1:10 1:14 1:12 1:11 1:20
northernslowcoach
Looks good *awaits notes*
.B.
Well run :)
Ness
Well done 👏
Autumnleaves
Thanks - notes added :)
RRR-CAZ 🇬🇧
Good session considering the weather

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.
0.99 10:39 10:39 +1 10:43 132 110-138 1414 172 0-178 262 0-291 0/0
1.18 14:45 4:06 +1 22:00 124 102-139 2727 164 0-192 280 0-426 0/0
1.24 16:04 1:19 21:16 130 119-140 2765 114 0-180 110 29-318 0/0
1.43 17:21 1:17 6:55 143 118-153 990 175 0-188 327 46-402 0/0
1.49 18:52 1:31 24:42 136 118-154 3359 114 0-182 96 1-327 0/0
1.67 20:09 1:17 6:56 137 117-148 950 173 0-186 319 0-394 0/0
1.73 21:20 1:11 19:15 141 129-150 2714 103 0-184 98 0-334 0/0
1.92 22:35 1:16 6:46 140 127-148 948 182 114-188 335 92-424 0/0
1.98 24:09 1:34 25:39 134 118-149 3438 73 0-180 67 0-318 0/0
2.17 25:31 1:22 7:18 124 111-140 906 178 120-188 303 106-412 0/0
2.23 26:41 1:11 19:11 128 115-141 2455 114 0-184 108 0-310 0/0
2.41 27:57 1:16 6:49 135 117-145 919 177 0-184 322 0-398 0/0
2.48 29:08 1:11 19:08 134 120-145 2564 102 0-184 94 0-318 0/0
2.66 30:21 1:13 6:33 136 119-143 890 184 158-190 348 0-419 0/0
2.72 31:34 1:13 19:56 134 125-144 2671 113 0-188 109 0-340 0/0
2.91 32:48 1:14 6:39 135 123-147 898 184 166-192 340 121-418 0/0
2.97 33:57 1:09 18:43 134 117-148 2508 78 0-184 77 0-323 0/0
3.15 35:11 1:14 6:41 133 117-142 889 184 162-190 330 129-399 0/0
3.21 36:20 1:09 19:54 134 123-143 2666 85 0-184 69 0-328 0/0
3.40 37:39 1:20 7:08 132 120-140 942 180 162-184 318 98-385 0/0
3.46 38:48 1:09 18:45 131 123-138 2457 117 0-184 109 0-311 0/0
3.64 40:02 1:14 6:39 137 123-146 911 183 164-188 348 111-456 0/0
3.70 41:14 1:12 19:43 138 124-147 2721 97 0-188 85 0-326 0/0
3.89 42:24 1:10 6:19 135 123-140 852 188 166-194 354 174-418 0/0
3.95 43:42 1:17 21:24 132 123-142 2825 109 0-190 97 0-352 0/0
3.95 43:45 3 +1 24:59 123 122-123 3074 30 0-118 42 0-83 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 154 max Delete HR Trace

  • Cadence Distribution

    160 avge / 194 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 62.7 180 3.4 25:58 8:49
    Walk 27.1 114 0.6 13:04 23:26
    Still 1.5 - - 43 -
    Pause 8.8 - - 4:13 -

  • Power Distribution

    241W (456 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 21 5:36 63.57% More
    200m 46 6:08 64.12% More
    400m 2:14 8:59 46.77% More
    800m 4:33 9:10 51.77% More
    1km 5:39 9:05 54.25% More
    Mile 9:44 9:44 53.13% More
    5k 34:45 11:11 51.96% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:43 8:43 59.28
    5km 30:17 9:45 59.62
    5M 51:05 10:13 57.82
    10km 1:04:51 10:26 57.09
    10M 1:49:23 10:56 55.92
    Half 2:27:10 11:14 54.37
    20M 3:54:17 11:43 53.93
    Mara 5:15:12 12:02 53.21

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