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Wed 29th Jan 2025 at 6:02pm by Abi G

Run > Track Session
  • Time
    36:01
  • Miles
    4.17
  • Min/mi
    8:38
  • WAVA
    60.05
  • Stride(cm)
    103
  • Cals
    421
  • Watts
    320
  • Cadence
    182
  • BPM
    122
  • %MHR
    66
  • B/mi
    1054
  • Asc(m)
    1
  • Surface
    Road

Notes & Comments

RR U18’s Track Session with Alexa 💚

800 warm up
Reps of:
400 effort, 100 jog, 300 effort

Very tired legs!

1) 0.5mi - 4:38(9:18/mi) 113/135bpm [1052b/mi] 51cal 296/389W
2) 0.26mi - 2:07(8:03/mi) 112/128bpm [903b/mi] 23cal 320/402W
3) 0.06mi - 45(11:51/mi) 118/119bpm [1398b/mi] 8cal 236/352W
4) 0.19mi - 1:26(7:33/mi) 122/126bpm [921b/mi] 19cal 343/392W
5) 0.02mi - 28(28:53/mi) 125/132bpm [3611b/mi] 5cal 80/379W
6) 0.25mi - 1:55(7:37/mi) 115/125bpm [876b/mi] 21cal 342/426W
7) 0.07mi - 46(10:58/mi) 132/143bpm [1448b/mi] 9cal 283/345W
8) 0.19mi - 1:26(7:36/mi) 139/148bpm [1057b/mi] 20cal 331/363W
9) 0.01mi - 5(11:30/mi) 122/148bpm [1403b/mi] 1cal 240/363W
10) 0.26mi - 2:03(8:00/mi) 102/119bpm [815b/mi] 19cal 324/415W
11) 0.08mi - 1:04(12:40/mi) 120/123bpm [1521b/mi] 11cal 223/332W
12) 0.19mi - 1:39(8:28/mi) 124/136bpm [1050b/mi] 21cal 301/345W
13) 0mi - 3(11:26/mi) 122/136bpm [1395b/mi] 1cal 258/347W
14) 0.26mi - 2:01(7:38/mi) 98/109bpm [748b/mi] 16cal 336/421W
15) 0.07mi - 45(10:25/mi) 115/124bpm [1197b/mi] 8cal 294/347W
16) 0.19mi - 1:28(7:33/mi) 132/137bpm [997b/mi] 19cal 342/368W
17) 0.26mi - 2:08(8:10/mi) 121/142bpm [988b/mi] 24cal 310/391W
18) 0.07mi - 41(10:07/mi) 117/143bpm [1185b/mi] 7cal 256/337W
19) 0.2mi - 1:33(7:48/mi) 128/141bpm [999b/mi] 20cal 332/354W
20) 0.07mi - 49(10:52/mi) 137/142bpm [1488b/mi] 10cal 286/345W
21) 0.2mi - 1:33(7:52/mi) 134/138bpm [1054b/mi] 21cal 326/353W
22) 0.08mi - 53(11:00/mi) 135/141bpm [1486b/mi] 11cal 279/350W
23) 0.2mi - 1:32(7:51/mi) 137/144bpm [1076b/mi] 21cal 326/353W
24) 0.07mi - 48(10:53/mi) 139/144bpm [1513b/mi] 10cal 283/333W
25) 0.2mi - 1:34(7:57/mi) 136/144bpm [1081b/mi] 21cal 323/343W
26) 0.09mi - 50(9:36/mi) 138/144bpm [1324b/mi] 11cal 284/334W
27) 0.12mi - 59(8:11/mi) 134/138bpm [1096b/mi] 13cal 311/324W
4:38 2:07 45 1:26 28 1:55 46 1:26 5 2:03 1:04 1:39 3 2:01 45 1:28 2:08 41 1:33 49 1:33 53 1:32 48 1:34 50 59

Map
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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.
0.50 13:48 13:48 +2 27:42 113 66-135 3131 171 0-196 298 0-389 6/6
0.76 16:03 2:15 +1 8:36 112 76-128 963 170 0-192 323 0-402 3/1
0.82 16:47 44 11:50 118 116-119 1396 138 0-184 236 0-352 1/1
1.01 18:13 1:26 7:37 122 116-126 928 184 178-186 343 280-392 2/1
1.02 18:53 40 +1 47:28 125 123-132 5934 39 0-184 80 0-379 0/1
1.27 20:47 1:54 7:34 115 104-125 871 178 0-192 342 0-426 2/2
1.34 21:33 46 11:11 132 124-143 1475 176 170-184 283 259-345 1/1
1.53 22:57 1:24 7:31 139 128-148 1046 185 178-188 331 261-363 1/1
1.53 25:38 2:41 +1 9:19:23 122 71-148 68244 123 0-184 300 0-363 0/1
1.79 27:40 2:02 8:00 102 70-119 815 179 0-188 324 0-415 2/2
1.87 28:43 1:03 12:48 120 119-123 1536 145 0-182 224 0-332 1/1
2.06 30:21 1:38 8:27 124 111-136 1047 183 168-186 302 245-347 2/2
2.07 31:39 1:18 +1 7:06:06 113 77-136 48149 110 0-184 274 0-347 0/1
2.33 33:39 2:00 7:37 98 75-109 747 179 0-190 336 0-421 2/2
2.40 34:23 44 10:31 116 108-124 1219 177 168-186 294 273-347 0/1
2.59 35:49 1:26 7:29 132 124-138 989 186 180-190 342 280-368 1/1
2.85 39:20 3:31 +1 13:33 121 83-143 1639 174 0-190 313 0-391 3/4
2.92 40:34 1:14 +1 18:44 117 110-143 2191 156 0-186 264 0-337 1/1
3.11 42:07 1:33 7:51 128 110-141 1004 186 182-190 332 281-354 2/1
3.19 42:54 47 10:46 136 129-142 1463 176 168-184 285 268-345 1/2
3.38 44:27 1:33 7:54 134 129-138 1058 185 178-190 326 267-353 1/1
3.46 45:18 51 10:54 135 127-141 1471 176 170-182 279 257-350 0/1
3.66 46:50 1:32 7:54 137 126-144 1083 185 178-190 326 265-353 2/2
3.73 47:37 47 10:51 139 131-144 1507 177 166-188 283 253-333 1/1
3.92 49:10 1:33 7:55 136 129-144 1077 186 180-190 323 262-343 1/1
4.01 50:03 53 +1 10:28 138 132-144 1445 179 166-188 284 221-334 1/1
4.13 51:01 58 +1 8:13 134 131-138 1101 185 182-190 311 302-324 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    122 avge / 148 max Delete HR Trace

  • Cadence Distribution

    182 avge / 196 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.2 182 4.2 35:32 12:16
    Walk 0.6 120 0 24 19:58
    Still 0.2 - - 9 -
    Pause 23.0 - - 15:23 -

  • Power Distribution

    320W (426 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:34 50.02% More
    800m 3:58 7:59 52.04% More
    1km 5:20 8:35 50.35% More
    Mile 8:33 8:33 53.42% More
    5k 32:12 10:22 49.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:56 7:56 57.62
    5km 26:22 8:29 60.57
    5M 43:40 8:44 59.68
    10km 54:58 8:51 59.35
    10M 1:31:01 9:06 58.98
    Half 2:01:11 9:15 57.81
    20M 3:09:47 9:29 58.00
    Mara 4:12:40 9:39 57.63
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