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Tue 25th Feb 2025 at 7:44pm by ChristianPoulton

Run > Track Session
  • Time
    40:22
  • Miles
    4.88
  • Min/mi
    8:16
  • Pacing
    47.8%
  • WAVA
    62.13
  • Stride(cm)
    127
  • Cals
    466
  • Watts
    332
  • Cadence
    154
  • BPM
    124
  • %MHR
    64
  • B/mi
    1027
  • Surface
    Track

Notes & Comments

6 x 500m (lap jog recovery) + 6 x 500m all off 90s recoveries between reps
Slowed down on the 2nd set but otherwise fairly consistent lap times

1) 0.49km - 1:44(3:32/km) 119/147bpm [420b/km] 19cal 471/643W
2) 0.14km - 1:32(10:59/km) 137/146bpm [1504b/km] 21cal 151/468W
3) 0km - 0(0/km) 114/114bpm [INFb/km]
4) 0.5km - 1:42(3:24/km) 125/149bpm [426b/km] 20cal 459/530W
5) 0.13km - 1:32(11:45/km) 130/149bpm [1527b/km] 19cal 90/460W
6) 0.51km - 1:43(3:22/km) 118/143bpm [397b/km] 17cal 461/567W
7) 0.13km - 1:29(11:25/km) 132/144bpm [1507b/km] 20cal 120/469W
8) 0.5km - 1:43(3:26/km) 133/146bpm [457b/km] 22cal 450/550W
9) 0.13km - 1:30(11:35/km) 133/144bpm [1540b/km] 20cal 109/447W
10) 0.5km - 1:42(3:25/km) 131/145bpm [447b/km] 21cal 457/569W
11) 0.13km - 1:33(11:55/km) 127/145bpm [1512b/km] 18cal 95/462W
12) 0.5km - 1:43(3:26/km) 118/126bpm [404b/km] 16cal 451/547W
13) 0.51km - 4:09(8:09/km) 124/131bpm [1011b/km] 39cal 195/440W
14) 0.51km - 1:43(3:22/km) 133/148bpm [449b/km] 24cal 459/567W
15) 0.12km - 1:30(12:28/km) 131/148bpm [1634b/km] 17cal 102/458W
16) 0.5km - 1:44(3:28/km) 119/124bpm [413b/km] 25cal 454/503W
17) 0.14km - 1:31(10:51/km) 117/130bpm [1270b/km] 9cal 100/455W
18) 0.51km - 1:45(3:26/km) 119/125bpm [408b/km] 26cal 459/538W
19) 0.12km - 1:34(13:07/km) 118/123bpm [1547b/km] 11cal 97/447W
20) 0.5km - 1:44(3:29/km) 124/135bpm [431b/km] 24cal 454/511W
21) 0.14km - 1:29(10:32/km) 120/136bpm [1264b/km] 11cal 102/474W
22) 0.5km - 1:45(3:29/km) 117/126bpm [408b/km] 29cal 459/566W
23) 0.12km - 1:33(12:55/km) 116/127bpm [1498b/km] 9cal 100/454W
24) 0.5km - 1:44(3:29/km) 118/128bpm [411b/km] 26cal 446/540W
25) 0.03km - 16(9:09/km) 127/128bpm [1163b/km] 3cal 189/454W
1:44 1:32 0 1:42 1:32 1:43 1:29 1:43 1:30 1:42 1:33 1:43 4:09 1:43 1:30 1:44 1:31 1:45 1:34 1:44 1:29 1:45 1:33 1:44 16

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.
0.30 1:42 1:42 5:36 119 88-147 667 170 0-200 471 0-643 0/2
0.39 3:14 1:32 17:45 136 114-146 2414 86 0-172 149 0-468 0/0
0.39 3:14 0 0 114 114-114 NAN 0 0-0 0 0-0 0/0
0.70 4:57 1:43 5:33 125 108-149 694 170 0-196 454 0-530 1/0
0.78 6:27 1:30 18:52 129 103-149 2433 74 0-172 86 0-460 0/0
1.09 8:10 1:43 5:27 118 102-143 643 169 0-188 461 0-567 0/0
1.17 9:38 1:28 18:25 132 121-144 2430 95 0-170 118 0-469 0/0
1.48 11:21 1:43 5:32 133 113-146 736 167 0-188 450 0-550 0/0
1.56 12:51 1:30 19:01 133 120-144 2530 105 0-170 109 0-447 0/0
1.87 14:32 1:41 5:26 131 116-145 712 168 0-184 457 0-569 0/0
1.95 16:05 1:34 19:31 127 107-145 2478 92 0-172 98 0-467 0/0
2.26 17:48 1:42 5:31 119 106-126 656 167 0-196 451 0-547 0/0
2.58 21:56 4:08 13:06 124 110-131 1625 136 0-170 194 0-440 0/0
2.89 23:39 1:43 5:27 134 117-148 731 168 0-194 459 0-567 0/0
2.96 25:09 1:29 20:12 131 113-148 2647 93 0-172 101 0-458 0/0
3.27 26:52 1:44 5:35 119 114-124 664 168 0-186 454 0-503 0/0
3.36 28:24 1:31 17:45 117 106-130 2077 98 0-170 99 0-455 0/0
3.67 30:08 1:45 5:34 119 106-125 663 169 0-186 459 0-538 0/0
3.75 31:42 1:33 21:07 118 113-123 2491 96 0-168 96 0-447 0/0
4.06 33:25 1:43 5:34 125 111-135 697 170 0-186 454 0-511 0/0
4.14 34:53 1:29 17:10 120 108-136 2059 95 0-172 100 0-474 0/0
4.45 36:36 1:43 5:33 117 103-126 649 167 0-182 459 0-566 0/0
4.52 38:10 1:34 21:16 116 108-127 2466 95 0-170 103 0-456 0/0
4.83 39:54 1:45 5:38 118 105-128 665 164 0-180 446 0-540 0/0
4.85 40:10 16 +1 16:40 127 126-128 2117 113 0-170 189 0-454 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 149 max Delete HR Trace

  • Cadence Distribution

    154 avge / 200 max Stride Length: 127cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 70.7 171 4.3 28:32 6:34
    Walk 26.3 106 0.5 10:38 19:42
    Still 2.9 - - 1:11 -

  • Power Distribution

    332W (643 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 17 4:38 67.25% More
    200m 36 4:52 68.97% More
    400m 1:18 5:16 66.98% More
    800m 3:42 7:27 56.31% More
    1km 4:23 7:04 62.67% More
    Mile 7:32 7:32 63.37% More
    5k 25:51 8:19 60.89% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:31 7:31 63.48
    5km 25:01 8:03 62.90
    5M 41:25 8:17 62.11
    10km 52:09 8:24 61.65
    10M 1:26:21 8:38 61.25
    Half 1:54:59 8:47 60.75
    20M 3:00:03 9:00 60.79
    Mara 3:59:43 9:09 61.11
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