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Wed 29th Jan 2025 at 7:04pm by Honley Lion

Run > Track Session
  • cold
  • Time
    30:08
  • Miles
    3.88
  • Min/mi
    7:46
  • Pacing
    90.5%
  • WAVA
    70.11
  • Stride(cm)
    105
  • Cals
    378
  • Watts
    300
  • Cadence
    197
  • BPM
    132
  • %MHR
    77.7
  • B/mi
    1026
  • Surface
    Track

Notes & Comments

4 minute efforts with 2 minute recoveries x5

1) 0.24mi - 2:04(8:31/mi) 91/115bpm [776b/mi] 18cal 268/322W
2) 0.56mi - 4:00(7:09/mi) 126/134bpm [900b/mi] 50cal 320/337W
3) 0.23mi - 2:00(8:51/mi) 123/134bpm [1089b/mi] 24cal 266/324W
4) 0.54mi - 4:00(7:26/mi) 133/138bpm [988b/mi] 51cal 308/328W
5) 0.23mi - 2:03(8:47/mi) 127/141bpm [1116b/mi] 25cal 268/321W
6) 0.53mi - 3:58(7:28/mi) 132/139bpm [985b/mi] 50cal 311/324W
7) 0.22mi - 1:59(9:03/mi) 146/151bpm [1321b/mi] 26cal 262/314W
8) 0.55mi - 4:00(7:20/mi) 143/150bpm [1048b/mi] 54cal 316/337W
9) 0.23mi - 2:01(8:47/mi) 138/146bpm [1211b/mi] 25cal 270/323W
10) 0.55mi - 4:00(7:17/mi) 144/151bpm [1048b/mi] 54cal 318/332W
11) 0mi - 3(9:21/mi) 151/151bpm [1411b/mi] 1cal 333/333W
2:04 4:00 2:00 4:00 2:03 3:58 1:59 4:00 2:01 4:00 3

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.
0.24 2:03 2:03 8:28 92 58-115 779 186 0-198 268 0-322 1/1
0.80 6:02 3:59 7:08 126 111-134 898 202 188-206 320 271-337 3/3
1.03 8:02 1:59 8:51 123 113-134 1089 192 180-200 266 247-324 2/2
1.56 12:01 3:59 7:26 133 125-138 988 199 196-204 308 270-328 2/3
1.79 14:03 2:02 8:48 127 120-141 1118 192 178-200 269 250-321 1/1
2.32 18:00 3:57 7:27 132 123-139 984 199 196-202 311 281-324 2/3
2.54 19:58 1:58 9:02 146 131-151 1319 189 136-198 262 146-314 1/1
3.09 23:58 3:59 7:19 143 128-150 1047 199 182-202 316 276-337 3/3
3.31 25:58 2:00 8:50 138 134-146 1219 189 0-198 270 87-323 1/1
3.86 29:57 3:59 7:17 144 137-151 1048 199 192-202 318 283-332 3/3
3.86 29:59 2 +1 11:52 151 151-151 1792 200 200-200 333 332-333 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 151 max Delete HR Trace

  • Cadence Distribution

    197 avge / 206 max Stride Length: 105cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 197 3.9 29:51 7:44
    Walk 0.9 141 0 16 13:12

  • Power Distribution

    300W (337 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:02 52.79% More
    800m 3:32 7:06 62.56% More
    1km 4:32 7:17 63.65% More
    Mile 7:36 7:36 64.60% More
    5k 24:07 7:46 69.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:58 6:58 70.45
    5km 23:42 7:38 70.63
    5M 39:37 7:55 69.23
    10km 50:06 8:04 68.56
    10M 1:23:44 8:22 68.03
    Half 1:52:04 8:33 66.86
    20M 2:56:58 8:51 67.09
    Mara 3:56:51 9:02 66.84
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