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Tue 28th Jan 2025 at 7:04pm by Autumnleaves

Run > Track Session
  • Good
  • breezy
  • cold
  • Time
    56:23
  • Miles
    5.93
  • Min/mi
    9:30
  • Pacing
    21.5%
  • WAVA
    60.63
  • Stride(cm)
    99
  • Cals
    577
  • Watts
    271
  • Cadence
    170
  • BPM
    136
  • %MHR
    73.5
  • B/mi
    1293
  • Asc(m)
    23
  • Hillscore
    1
  • Surface
    Track

Notes & Comments

Track session with Lymm & Striders. Warm-up; chatty run. Then pyramid 2, 4, 6, 6, 4, 2 minute efforts at 5k pace with 1 or 2 minute recoveries.
This was a tough session but I felt quite strong and pushed a bit harder in the final 2 minutes.
1) 1mi - 12:13(12:13/mi) 125/144bpm [1526b/mi] 113cal 174/498W
2) 1mi - 8:46(8:46/mi) 137/144bpm [1202b/mi] 93cal 269/339W
3) 0.01mi - 10(14:37/mi) 118/138bpm [1726b/mi] 1cal 125/284W
4) 0.01mi - 1:39(4:08:34/mi) 103/110bpm [25602b/mi] 5cal
5) 0.27mi - 1:59(7:20/mi) 118/141bpm [865b/mi] 21cal 314/360W
6) 0.08mi - 1:00(11:57/mi) 137/144bpm [1638b/mi] 10cal 211/318W
7) 0.53mi - 4:01(7:32/mi) 143/148bpm [1077b/mi] 46cal 311/351W
8) 0.07mi - 1:00(14:24/mi) 141/148bpm [2030b/mi] 10cal 160/338W
9) 0.8mi - 6:00(7:31/mi) 147/153bpm [1105b/mi] 70cal 303/341W
10) 0.12mi - 1:59(16:53/mi) 137/154bpm [2313b/mi] 16cal 95/314W
11) 0.8mi - 6:01(7:31/mi) 137/143bpm [1029b/mi] 65cal 304/341W
12) 0.15mi - 1:59(13:01/mi) 139/153bpm [1808b/mi] 19cal 141/301W
13) 0.53mi - 4:00(7:35/mi) 150/158bpm [1137b/mi] 47cal 299/332W
14) 0.07mi - 1:01(14:54/mi) 151/158bpm [2251b/mi] 11cal 138/303W
15) 0.29mi - 2:00(6:59/mi) 152/161bpm [1062b/mi] 24cal 316/356W
16) 0.2mi - 2:36(12:56/mi) 139/162bpm [1797b/mi] 26cal 162/343W
12:13 8:46 10 1:39 1:59 1:00 4:01 1:00 6:00 1:59 6:01 1:59 4:00 1:01 2:00 2:36
EvilPixie
Nice
northernslowcoach
Looks good :)
Ness
Well done 👏
snogard
Well done
Autumnleaves
Thanks all x
Notes added
northernslowcoach
star

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 14:26 14:26 +3 14:26 124 96-144 1790 108 0-214 175 0-498 22/21
2.00 23:12 8:46 8:47 137 103-144 1202 175 172-178 269 240-339 15/11
2.01 26:16 3:04 +1 4:58:59 110 102-138 32888 31 0-176 60 0-286 0/2
2.01 27:38 1:22 3:36:45 103 97-110 22326 0 0-0 0 0-0 1/2
2.29 29:35 1:57 7:13 118 94-141 852 175 0-186 317 0-360 4/2
2.37 30:35 59 12:02 137 133-144 1648 155 122-178 211 87-318 1/1
2.90 34:35 4:00 7:32 143 133-148 1078 174 164-176 311 240-351 6/5
2.97 35:34 59 14:37 141 132-148 2060 134 0-174 161 72-338 1/2
3.76 41:33 5:59 7:31 147 133-153 1104 176 168-178 303 216-341 5/10
3.88 43:32 1:58 17:01 137 121-154 2330 107 0-176 95 0-314 1/7
4.68 49:32 6:00 7:31 137 121-143 1029 176 168-180 303 182-341 8/8
4.83 51:30 1:58 13:06 139 132-153 1820 111 0-184 141 0-301 1/3
5.36 55:29 3:59 7:34 150 135-158 1135 177 170-180 299 218-332 4/6
5.42 56:29 59 15:00 151 141-158 2265 137 0-176 139 54-303 0/4
5.71 58:29 2:00 7:02 152 140-161 1068 180 170-186 317 179-356 2/2
5.91 1:01:04 2:35 +1 12:59 139 126-162 1804 124 0-178 162 0-343 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 1.6% 12:47

  • Cadence Distribution

    170 avge / 214 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.7 174 5.7 47:50 9:14
    Walk 6.9 117 0.2 4:34 20:35
    Still 6.0 - - 3:59 -
    Pause 7.4 - - 4:52 -

  • Power Distribution

    271W (498 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 25 6:36 54.04% More
    200m 51 6:48 57.76% More
    400m 1:44 7:00 60.00% More
    800m 3:44 7:31 63.16% More
    1km 4:40 7:31 65.55% More
    Mile 7:57 7:57 64.64% More
    5k 26:05 8:24 68.17% More
    5 miles 49:09 9:50 58.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:59 7:59 64.34
    5km 27:43 8:55 64.17
    5M 46:45 9:21 61.57
    10km 59:21 9:33 60.38
    10M 1:40:07 10:01 59.21
    Half 2:14:42 10:17 58.34
    20M 3:34:25 10:43 56.47
    Mara 4:48:29 11:01 54.98

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