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Tue 18th Feb 2025 at 7:14pm by Autumnleaves

Run > Track Session
  • breezy
  • v cold
  • Time
    36:30
  • Miles
    4.03
  • Min/mi
    9:03
  • Pacing
    37.1%
  • WAVA
    63.32
  • Stride(cm)
    103
  • Cals
    397
  • Watts
    270
  • Cadence
    172
  • BPM
    143
  • %MHR
    77.2
  • B/mi
    1293
  • Surface
    Track

Notes & Comments

Chatty run then 600m efforts at 10k pace; 200m jog recovery - for 25 minutes. Wasn't sure I was up for this - it's been a dull & rather dispiriting day - but actually just focussing on the reps was quite pleasant.
1) 0.99mi - 8:57(9:00/mi) 135/143bpm [1216b/mi] 95cal 265/317W
2) 0.05mi - 1:50(36:49/mi) 111/143bpm [4087b/mi] 11cal 52/259W
3) 0.37mi - 2:56(7:52/mi) 136/150bpm [1070b/mi] 30cal 302/410W
4) 0.12mi - 1:22(10:57/mi) 145/151bpm [1587b/mi] 15cal 235/312W
5) 0.37mi - 2:58(7:57/mi) 144/150bpm [1144b/mi] 34cal 301/341W
6) 0.12mi - 1:14(9:52/mi) 147/150bpm [1451b/mi] 14cal 251/296W
7) 0.37mi - 2:56(7:52/mi) 148/154bpm [1164b/mi] 34cal 297/342W
8) 0.12mi - 1:24(11:19/mi) 149/155bpm [1685b/mi] 15cal 224/318W
9) 0.37mi - 2:54(7:45/mi) 151/158bpm [1171b/mi] 35cal 298/343W
10) 0.12mi - 1:18(10:25/mi) 151/158bpm [1573b/mi] 14cal 224/302W
11) 0.37mi - 2:54(7:46/mi) 153/159bpm [1189b/mi] 35cal 287/327W
12) 0.12mi - 1:22(11:03/mi) 152/159bpm [1681b/mi] 15cal 219/309W
13) 0.37mi - 2:57(7:55/mi) 152/157bpm [1203b/mi] 35cal 296/330W
14) 0.12mi - 1:29(11:57/mi) 149/158bpm [1780b/mi] 15cal 196/299W
8:57 1:50 2:56 1:22 2:58 1:14 2:56 1:24 2:54 1:18 2:54 1:22 2:57 1:29
RRR-CAZ 🇬🇧
Nice work 👍
Ness
Well done! 👏
northernslowcoach
Nicely done :)
Sombrero
Zooom!
.B.
Great pacing, very consistent
AndyJ57
Well done

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 8:57 8:57 9:00 135 117-143 1215 171 0-176 265 0-317 1/3
1.04 12:24 3:27 +1 1:10:22 112 101-143 7881 60 0-174 57 0-259 0/0
1.42 15:22 2:58 7:58 136 105-150 1084 173 0-180 295 0-410 0/0
1.54 16:43 1:21 11:02 145 138-151 1600 165 158-176 236 213-312 0/0
1.91 19:41 2:57 7:57 144 138-150 1146 175 168-176 301 221-341 0/0
2.03 20:53 1:12 9:48 147 143-150 1440 170 166-176 251 236-296 0/0
2.40 23:50 2:57 7:56 148 142-155 1174 174 172-176 297 245-342 0/0
2.53 25:12 1:22 11:15 149 142-155 1676 167 162-176 224 186-318 0/0
2.90 28:06 2:54 7:48 151 141-158 1179 176 166-180 297 232-343 0/0
3.02 29:21 1:15 10:17 151 144-158 1554 171 164-178 224 193-302 0/0
3.39 32:15 2:54 7:48 153 144-159 1194 177 172-180 286 228-327 0/0
3.51 33:36 1:21 11:08 152 143-159 1692 169 164-176 219 192-309 0/0
3.88 36:33 2:56 7:56 152 142-157 1207 176 174-178 296 218-330 0/0
4.01 37:59 1:26 11:47 149 140-158 1756 167 162-178 197 161-299 0/0
4.01 38:02 3 +1 17:39 140 139-140 2470 166 166-166 218 214-220 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 159 max Delete HR Trace

  • Cadence Distribution

    172 avge / 180 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.8 173 4 35:04 8:45
    Walk 6.3 122 0 2:25 1:31:00
    Still 1.9 - - 43 -

  • Power Distribution

    270W (410 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 6:54 51.68% More
    200m 56 7:27 52.75% More
    400m 1:54 7:37 55.11% More
    800m 4:09 8:21 56.77% More
    1km 5:08 8:15 59.64% More
    Mile 8:28 8:28 60.70% More
    5k 29:27 9:29 60.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:54 7:54 65.02
    5km 27:26 8:50 64.83
    5M 46:16 9:15 62.22
    10km 58:44 9:27 61.02
    10M 1:39:05 9:55 59.83
    Half 2:13:18 10:11 58.96
    20M 3:32:12 10:37 57.06
    Mara 4:45:29 10:54 55.56

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