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Tue 11th Mar 2025 at 6:52pm by Autumnleaves

Run > Track Session
  • Good
  • breezy
  • cold
  • Time
    49:38
  • Miles
    4.78
  • Min/mi
    10:23
  • WAVA
    55.36
  • Stride(cm)
    91
  • Cals
    460
  • Watts
    268
  • Cadence
    171
  • BPM
    134
  • %MHR
    72.3
  • B/mi
    1388
  • Asc(m)
    22
  • Hillscore
    2
  • Surface
    Track

Notes & Comments

Track session - warm up; strides/drills; chatty run.
10 minutes effort - during which I tried to improve my mile benchmark - successfully, but had to slow down! 3 mins rest; 10 minute effort - which I paced a bit more appropriately.

1) 0.52mi - 5:33(10:37/mi) 144/154bpm [1528b/mi] 56cal 233/283W
2) 0.49mi - 6:22(12:53/mi) 108/132bpm [1392b/mi] 43cal 168/525W
3) 0.93mi - 9:33(10:13/mi) 130/140bpm [1329b/mi] 89cal 227/312W
4) 0.01mi - 1:54(4:09:21/mi) 105/109bpm [26182b/mi] 6cal 2/87W
5) 1mi - 7:01(7:01/mi) 140/151bpm [982b/mi] 79cal 323/399W
6) 0.39mi - 3:00(7:46/mi) 152/157bpm [1181b/mi] 35cal 298/337W
7) 0.07mi - 2:59(41:15/mi) 126/153bpm [5198b/mi] 18cal 42/283W
8) 1mi - 7:28(7:28/mi) 147/155bpm [1099b/mi] 85cal 304/370W
9) 0.34mi - 2:34(7:33/mi) 155/156bpm [1169b/mi] 31cal 302/340W
10) 0.02mi - 3:16(2:38:50/mi) 125/156bpm [19855b/mi] 18cal 12/303W
5:33 6:22 9:33 1:54 7:01 3:00 2:59 7:28 2:34 3:16
northernslowcoach
Looks another good session
Ness
Well done 👏
Autumnleaves
Thanks - notes added!
Sombrero
Excellent! :-)
RRR-CAZ 🇬🇧
Good effort & Thankyou for my win £££ ;-)
AndyJ57
Good running

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.
0.52 5:32 5:32 +1 10:35 144 86-154 1524 164 0-176 234 0-283 14/1
1.02 11:53 6:21 +1 12:52 108 84-132 1389 119 0-208 169 0-525 10/7
1.95 21:26 9:33 10:14 130 108-140 1329 159 0-176 226 0-312 8/10
1.96 23:12 1:46 4:17:46 105 101-109 27066 3 0-116 2 0-87 2/3
2.96 30:19 7:07 7:07 139 93-151 989 176 0-192 317 0-399 7/6
3.34 33:17 2:58 7:45 152 141-157 1177 177 176-186 298 273-337 2/2
3.41 36:10 2:53 41:08 126 107-153 5182 51 0-178 43 0-283 1/9
4.41 43:43 7:33 7:33 146 106-155 1102 175 0-186 300 0-370 9/6
4.75 46:16 2:33 7:30 155 154-156 1163 177 176-180 302 278-340 1/2
4.77 49:24 3:08 2:32:15 126 106-156 19184 11 0-178 14 0-303 1/11
4.77 49:33 9 +1 INF:00:00 107 106-108 INF 0 0-0 0 0-0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 157 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 1.7% 19:49

  • Cadence Distribution

    171 avge / 208 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.3 175 4.6 38:37 9:23
    Walk 5.9 113 0.1 3:31 23:38
    Still 12.6 - - 7:29 -
    Pause 8.1 - - 4:48 -

  • Power Distribution

    268W (525 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 22 5:50 61.08% More
    200m 48 6:23 61.64% More
    400m 1:41 6:47 61.92% More
    800m 3:27 6:57 68.22% More
    1km 4:21 6:59 70.40% More
    Mile 6:59 6:59 73.61% More
    5k 28:35 9:12 62.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:54 8:54 57.72
    5km 30:55 9:57 57.53
    5M 52:09 10:26 55.20
    10km 1:06:13 10:39 54.12
    10M 1:51:41 11:10 53.08
    Half 2:30:16 11:28 52.30
    20M 3:59:12 11:58 50.62
    Mara 5:21:50 12:17 49.28

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