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Tue 11th Feb 2025 at 6:45pm by Autumnleaves

Run > Track Session
  • drizzle
  • v cold
  • Time
    55:07
  • Miles
    5.53
  • Min/mi
    9:58
  • WAVA
    57.78
  • Stride(cm)
    96
  • Cals
    541
  • Watts
    254
  • Cadence
    168
  • BPM
    133
  • %MHR
    71.8
  • B/mi
    1324
  • Asc(m)
    35
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Striders/Lymm session. Did a mile when I got there as we were early! Then warm-up drills, chatty run. Main session 5 sets of 3 minutes threshold pace, 30 seconds hard/sprint; 90 seconds recovery.
Enjoyed this though it was bitterly cold!
1) 1mi - 9:45(9:45/mi) 136/150bpm [1327b/mi] 101cal 257/295W
2) 0.6mi - 9:01(15:03/mi) 120/147bpm [1807b/mi] 71cal 141/475W
3) 1mi - 9:17(9:17/mi) 125/132bpm [1160b/mi] 89cal 249/291W
4) 0.03mi - 2:01(1:06:41/mi) 116/130bpm [7734b/mi] 12cal 29/249W
5) 0.39mi - 3:01(7:44/mi) 130/144bpm [1005b/mi] 31cal 308/388W
6) 0.09mi - 30(5:36/mi) 146/148bpm [817b/mi] 6cal 374/417W
7) 0.1mi - 1:29(14:36/mi) 136/149bpm [1985b/mi] 14cal 148/391W
8) 0.39mi - 3:00(7:38/mi) 139/146bpm [1062b/mi] 33cal 304/336W
9) 0.08mi - 30(5:59/mi) 147/148bpm [881b/mi] 6cal 346/380W
10) 0.1mi - 1:31(15:46/mi) 138/149bpm [2175b/mi] 14cal 127/375W
11) 0.4mi - 2:58(7:29/mi) 142/149bpm [1063b/mi] 34cal 301/335W
12) 0.08mi - 31(6:03/mi) 148/149bpm [895b/mi] 6cal 348/386W
13) 0.1mi - 1:30(15:27/mi) 143/168bpm [2208b/mi] 15cal 117/385W
14) 0.39mi - 3:00(7:40/mi) 141/148bpm [1080b/mi] 34cal 284/331W
15) 0.08mi - 31(6:06/mi) 149/151bpm [909b/mi] 6cal 354/384W
16) 0.1mi - 1:30(15:33/mi) 141/155bpm [2193b/mi] 14cal 119/360W
17) 0.4mi - 3:00(7:32/mi) 145/153bpm [1093b/mi] 34cal 291/328W
18) 0.08mi - 31(6:12/mi) 153/156bpm [948b/mi] 6cal 327/369W
19) 0.11mi - 1:31(13:40/mi) 142/157bpm [1941b/mi] 15cal 155/342W
9:45 9:01 9:17 2:01 3:01 30 1:29 3:00 30 1:31 2:58 31 1:30 3:00 31 1:30 3:00 31 1:31
Ness
Another great track session. 👏
RRR-CAZ 🇬🇧
Good work 👍
Sombrero
Excellent :-)
Autumnleaves
Thanks - notes added :)
.B.
Sounds tough with the sprint after the threshold, well done!
Autumnleaves
It was - and I got progressively slower!!

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 9:45 9:45 9:45 136 64-150 1326 169 0-176 257 0-295 26/3
1.60 30:36 20:51 +2 34:53 120 82-147 4185 102 0-236 142 0-475 10/21
2.60 39:52 9:16 9:17 125 91-132 1160 171 0-178 249 0-291 8/7
2.63 41:51 1:59 1:08:55 116 103-130 7993 23 0-172 31 0-249 3/1
3.02 44:52 3:01 7:43 130 104-144 1004 169 0-182 308 0-388 6/2
3.10 45:21 29 5:34 146 143-148 813 188 174-194 374 321-417 2/1
3.20 46:49 1:28 14:43 136 122-149 2001 134 0-192 150 49-391 1/1
3.59 49:48 2:59 7:38 139 124-146 1060 175 170-178 304 261-336 5/4
3.68 50:17 29 5:55 147 146-148 870 186 176-192 346 305-380 0/1
3.77 51:47 1:30 16:00 138 124-149 2208 118 0-190 127 0-375 2/2
4.16 54:45 2:58 7:30 142 125-149 1066 177 168-188 301 249-335 3/4
4.25 55:14 29 5:53 148 147-149 870 182 176-184 348 290-386 0/2
4.34 56:45 1:31 15:33 143 123-168 2224 116 0-186 120 0-386 1/2
4.73 59:44 2:59 7:38 141 124-148 1077 177 170-186 284 212-331 1/7
4.82 1:00:15 31 6:09 149 148-151 917 183 176-188 354 319-384 0/1
4.91 1:01:45 1:30 15:38 141 124-155 2203 122 0-186 122 0-360 1/5
5.31 1:04:44 2:59 7:30 145 126-153 1088 177 172-182 291 190-328 2/8
5.40 1:05:15 31 6:12 153 152-156 947 185 176-190 326 301-369 1/1
5.50 1:06:46 1:31 +1 14:03 142 130-157 1995 139 0-190 155 51-342 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 168 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 1.4% 9:38

  • Cadence Distribution

    168 avge / 236 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 71.2 174 5.3 44:17 10:41
    Walk 8.7 114 0.3 6:51 25:35
    Still 5.1 - - 3:59 -
    Pause 15.0 - - 11:51 -

  • Power Distribution

    254W (475 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 21 5:31 64.57% More
    200m 47 6:15 62.94% More
    400m 1:43 6:54 60.83% More
    800m 3:37 7:16 65.29% More
    1km 5:12 8:22 58.86% More
    Mile 8:03 8:03 63.81% More
    5k 28:13 9:05 63.02% More
    5 miles 1:01:07 12:13 47.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:25 8:25 61.03
    5km 29:15 9:25 60.81
    5M 49:20 9:52 58.35
    10km 1:02:39 10:05 57.20
    10M 1:45:40 10:34 56.10
    Half 2:22:10 10:51 55.28
    20M 3:46:19 11:19 53.50
    Mara 5:04:30 11:37 52.09

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