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Tue 4th Mar 2025 at 6:47pm by Autumnleaves

Run > Track Session
  • breezy
  • cold
  • Time
    59:33
  • Miles
    5.64
  • Min/mi
    10:34
  • WAVA
    54.63
  • Stride(cm)
    91
  • Cals
    547
  • Watts
    250
  • Cadence
    167
  • BPM
    130
  • %MHR
    70.5
  • B/mi
    1378
  • Asc(m)
    15
  • Surface
    Track

Notes & Comments

Warm-up; 4 mins, 3 mins, 2 mins, 1 min, 1 min, 2 mins, 3 mins with 1 minute recoveries.

Finished with 200m hard, 200m recoveries. I did 2, that was enough!
1) 1mi - 10:37(10:37/mi) 127/145bpm [1348b/mi] 98cal 218/278W
2) 1mi - 13:34(13:34/mi) 116/131bpm [1574b/mi] 105cal 166/428W
3) 0.39mi - 5:23(13:55/mi) 117/127bpm [1629b/mi] 40cal 172/246W
4) 0.56mi - 4:04(7:16/mi) 138/152bpm [1003b/mi] 45cal 318/421W
5) 0.06mi - 1:02(17:38/mi) 144/152bpm [2538b/mi] 11cal 93/343W
6) 0.43mi - 3:00(7:04/mi) 141/147bpm [996b/mi] 33cal 324/366W
7) 0.06mi - 1:00(15:56/mi) 141/147bpm [2247b/mi] 10cal 128/334W
8) 0.29mi - 2:01(6:59/mi) 145/152bpm [1013b/mi] 23cal 331/392W
9) 0.06mi - 1:00(16:24/mi) 159/170bpm [2606b/mi] 12cal 114/327W
10) 0.16mi - 1:00(6:12/mi) 156/160bpm [968b/mi] 12cal 352/403W
11) 0.07mi - 1:00(14:15/mi) 152/159bpm [2166b/mi] 11cal 131/362W
12) 0.16mi - 1:01(6:16/mi) 144/152bpm [903b/mi] 12cal 346/384W
13) 0.06mi - 59(17:07/mi) 148/154bpm [2532b/mi] 11cal 137/382W
14) 0.3mi - 2:01(6:46/mi) 159/167bpm [1075b/mi] 25cal 350/411W
15) 0.06mi - 1:00(17:25/mi) 170/177bpm [2959b/mi] 12cal 95/332W
16) 0.43mi - 3:00(6:59/mi) 157/161bpm [1095b/mi] 37cal 324/359W
17) 0.04mi - 1:01(24:09/mi) 151/165bpm [3646b/mi] 10cal 82/337W
18) 0mi - 1:01(5:52:57/mi) 105/111bpm [37060b/mi] 2cal
19) 0.13mi - 45(5:47/mi) 104/119bpm [601b/mi] 3cal 316/444W
20) 0.13mi - 1:51(14:21/mi) 114/123bpm [1637b/mi] 10cal 130/365W
21) 0.13mi - 45(5:43/mi) 128/139bpm [732b/mi] 9cal 366/442W
22) 0.13mi - 2:30(19:18/mi) 120/142bpm [2317b/mi] 16cal 102/364W
10:37 13:34 5:23 4:04 1:02 3:00 1:00 2:01 1:00 1:00 1:00 1:01 59 2:01 1:00 3:00 1:01 1:01 45 1:51 45 2:30
northernslowcoach
Looks good *awaits notes*
Ness
Another excellent track session. * also awaits notes*
RRR-CAZ 🇬🇧
👍 Also waiting for notes
Autumnleaves
Notes added :)
Ness
Very good!
AndyJ57
Well done!
RRR-CAZ 🇬🇧
Good session
.B.
Speedy :)

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 10:58 10:58 +1 10:58 127 63-145 1393 167 0-176 218 0-278 9/4
2.00 31:33 20:35 +3 20:37 116 86-131 2392 114 0-214 166 0-428 20/12
2.38 41:18 9:45 +2 25:20 117 85-127 2964 128 0-174 171 0-246 5/6
2.94 45:20 4:01 7:14 139 98-152 1005 175 0-190 320 0-421 5/2
3.00 46:21 1:01 17:55 143 132-152 2562 82 0-178 93 0-343 1/2
3.42 49:20 2:59 7:03 141 132-147 993 176 122-180 324 95-366 3/4
3.48 50:20 1:00 16:26 141 131-147 2317 113 0-178 129 0-334 1/1
3.77 52:20 1:59 6:55 145 130-152 1002 177 168-180 331 182-392 1/3
3.83 53:20 1:00 16:52 159 149-170 2681 122 0-178 116 0-327 1/1
3.99 54:19 59 6:11 156 154-160 963 184 162-188 352 192-403 1/2
4.06 55:17 58 14:24 152 144-159 2189 104 0-182 134 0-362 1/1
4.21 56:17 1:00 6:17 144 138-152 906 183 168-190 346 266-384 1/1
4.27 57:16 58 17:31 148 142-154 2594 132 110-186 139 72-382 2/1
4.57 59:15 1:59 6:43 159 145-167 1067 184 162-188 350 213-411 2/3
4.62 1:00:14 59 17:47 170 161-177 3022 86 0-186 97 0-332 1/2
5.05 1:03:13 2:59 6:59 157 152-161 1096 183 166-188 324 219-359 3/4
5.09 1:05:50 2:37 +1 1:05:26 135 104-165 8833 57 0-188 54 0-337 2/5
5.09 1:06:19 28 3:08:12 102 98-107 19196 0 0-0 0 0-0 0/1
5.22 1:07:02 43 5:34 104 96-120 579 171 0-194 324 0-444 0/0
5.35 1:08:52 1:50 14:29 114 110-123 1652 117 0-190 131 0-365 2/2
5.48 1:09:36 44 5:38 128 116-140 722 189 176-192 366 255-442 1/1
5.61 1:12:07 2:31 +1 19:46 120 106-142 2372 107 0-190 102 0-364 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 177 max Delete HR Trace

  • Cadence Distribution

    167 avge / 214 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 65.9 174 5.3 43:20 10:38
    Walk 10.6 117 0.4 9:01 25:01
    Still 8.5 - - 7:12 -
    Pause 15.1 - - 12:50 -

  • Power Distribution

    250W (444 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 20 5:14 68.10% More
    200m 41 5:28 71.83% More
    400m 1:38 6:34 63.98% More
    800m 3:35 7:13 65.68% More
    1km 4:51 7:48 63.05% More
    Mile 7:46 7:46 66.20% More
    5k 28:25 9:09 62.57% More
    5 miles 1:02:32 12:30 46.04% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:54 8:54 57.72
    5km 30:56 9:57 57.50
    5M 52:10 10:26 55.18
    10km 1:06:14 10:40 54.11
    10M 1:51:44 11:10 53.06
    Half 2:30:19 11:28 52.28
    20M 3:59:18 11:58 50.60
    Mara 5:21:57 12:17 49.27

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