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Tue 18th Mar 2025 at 6:07pm by Dean017

Run > Track Session
  • Time
    30:37
  • Miles
    4.02
  • Min/mi
    7:37
  • Pacing
    44.3%
  • WAVA
    56.98
  • Stride(cm)
    116
  • Cals
    550
  • Watts
    522
  • Cadence
    182
  • BPM
    155
  • %MHR
    90.7
  • B/mi
    1181
  • Surface
    Track

Notes & Comments

1) 0.25mi - 1:18(5:13/mi) 138/158bpm [720b/mi] 20cal 478/675W
2) 0.02mi - 53(47:37/mi) 140/158bpm [6665b/mi] 14cal 75/504W
3) 0.25mi - 1:15(5:02/mi) 146/163bpm [735b/mi] 20cal 527/667W
4) 0.02mi - 50(33:52/mi) 145/163bpm [4909b/mi] 15cal 43/508W
5) 0.25mi - 1:16(5:06/mi) 154/164bpm [785b/mi] 23cal 526/685W
6) 0.02mi - 50(45:04/mi) 150/164bpm [6761b/mi] 15cal 71/480W
7) 0.25mi - 1:16(5:06/mi) 155/168bpm [791b/mi] 23cal 523/671W
8) 0.02mi - 48(31:57/mi) 153/168bpm [4887b/mi] 14cal 94/490W
9) 0.25mi - 1:16(5:07/mi) 156/167bpm [799b/mi] 23cal 509/649W
10) 0.02mi - 50(44:51/mi) 154/168bpm [6906b/mi] 15cal 92/471W
11) 0.25mi - 1:17(5:11/mi) 156/168bpm [809b/mi] 23cal 514/686W
12) 0.02mi - 50(44:18/mi) 157/168bpm [6954b/mi] 15cal 63/475W
13) 0.25mi - 1:18(5:16/mi) 156/170bpm [821b/mi] 24cal 530/669W
14) 0.02mi - 47(42:17/mi) 163/168bpm [6893b/mi] 15cal 106/483W
15) 0.25mi - 1:18(5:12/mi) 156/170bpm [811b/mi] 23cal 543/663W
16) 0.02mi - 46(31:05/mi) 162/171bpm [5036b/mi] 15cal 97/490W
17) 0.25mi - 1:18(5:13/mi) 157/168bpm [818b/mi] 24cal 537/697W
18) 0.02mi - 48(42:40/mi) 156/165bpm [6656b/mi] 14cal 80/451W
19) 0.25mi - 1:19(5:19/mi) 154/166bpm [818b/mi] 23cal 502/587W
20) 0.02mi - 46(31:05/mi) 155/163bpm [4817b/mi] 14cal 99/501W
21) 0.25mi - 1:20(5:22/mi) 156/167bpm [838b/mi] 24cal 525/657W
22) 0.02mi - 43(38:39/mi) 158/167bpm [6106b/mi] 13cal 84/484W
23) 0.25mi - 1:19(5:18/mi) 156/166bpm [826b/mi] 24cal 446/626W
24) 0.02mi - 43(28:39/mi) 162/165bpm [4642b/mi] 13cal 86/471W
25) 0.25mi - 1:20(5:23/mi) 160/170bpm [861b/mi] 25cal 510/606W
26) 0.02mi - 48(42:55/mi) 153/170bpm [6567b/mi] 14cal 86/491W
27) 0.25mi - 1:19(5:16/mi) 159/175bpm [838b/mi] 24cal 491/641W
28) 0.01mi - 47(1:03:34/mi) 167/176bpm [10617b/mi] 15cal 68/483W
29) 0.25mi - 1:16(5:06/mi) 165/173bpm [841b/mi] 25cal 521/660W
30) 0.01mi - 1(2:30/mi) 172/172bpm [429b/mi] 1cal 490/493W
1:18 53 1:15 50 1:16 50 1:16 48 1:16 50 1:17 50 1:18 47 1:18 46 1:18 48 1:19 46 1:20 43 1:19 43 1:20 48 1:19 47 1:16 1

Map
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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.
0.25 1:16 1:16 5:07 138 91-158 707 157 0-200 478 0-675 0/3
0.27 1:57 40 38:33 147 128-158 5668 40 0-178 99 0-506 0/0
0.51 3:22 1:26 5:46 141 104-163 813 155 0-214 452 0-667 0/0
0.54 4:15 52 35:49 145 128-163 5193 29 0-188 59 0-509 0/0
0.78 5:28 1:13 4:58 154 127-164 765 174 0-206 527 0-685 4/0
0.80 6:14 46 47:15 153 133-164 7228 42 0-182 96 0-480 0/0
1.05 7:34 1:20 5:23 153 121-168 823 166 0-214 485 0-671 0/0
1.07 8:13 39 29:04 157 136-168 4564 64 0-190 122 0-491 0/0
1.32 9:36 1:23 5:34 153 126-167 852 154 0-202 455 0-649 0/0
1.34 10:01 25 26:50 165 156-168 4427 99 0-186 184 0-474 0/0
1.58 11:40 1:39 6:40 153 125-168 1021 129 0-200 390 0-686 0/0
1.60 12:10 30 29:45 165 154-168 4907 51 0-178 137 0-480 0/0
1.85 13:47 1:37 6:30 154 132-170 1002 140 0-204 415 0-669 0/0
1.87 14:13 26 23:29 167 163-169 3921 106 0-182 234 0-491 0/0
2.12 15:50 1:38 6:33 157 132-170 1030 139 0-200 414 0-663 0/0
2.14 16:07 17 11:49 170 170-171 2009 168 0-180 364 0-502 0/0
2.39 17:53 1:46 7:07 157 136-170 1117 122 0-202 369 0-697 0/0
2.41 18:09 16 14:44 163 160-165 2402 146 82-180 341 63-492 0/0
2.65 19:59 1:50 7:23 154 135-166 1137 123 0-202 344 0-587 0/0
2.68 20:17 18 12:22 161 158-163 1991 162 0-208 357 45-505 0/0
2.93 22:05 1:48 7:15 154 138-167 1116 122 0-208 369 0-657 0/0
2.94 22:13 8 7:41 166 164-167 1274 175 174-176 486 480-492 0/0
3.19 24:06 1:52 7:32 156 135-166 1176 108 0-192 307 0-626 0/0
3.21 24:35 29 21:52 165 159-166 3608 96 0-180 198 0-491 0/0
3.46 26:08 1:34 6:18 159 145-168 1001 140 0-194 411 0-606 0/0
3.48 26:15 7 6:04 169 167-170 1024 175 174-176 492 487-497 0/0
3.73 28:14 1:59 8:02 156 139-170 1254 121 0-200 330 0-641 0/0
3.74 28:18 4 5:08 173 170-175 888 177 176-178 480 476-486 0/0
3.99 30:16 1:59 7:59 166 151-176 1325 115 0-202 344 0-660 0/0
3.99 30:18 1 5:00 172 172-172 859 183 182-184 478 477-479 0/0
4.00 30:22 4 +1 7:20 172 172-172 1262 182 182-182 489 479-494 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 176 max Delete HR Trace

  • Cadence Distribution

    182 avge / 214 max Stride Length: 116cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 75.3 186 4 23:03 5:46
    Walk 4.2 89 0 1:17 36:23
    Still 20.5 - - 6:17 -

  • Power Distribution

    522W (697 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:13 4:53 62.85% More
    800m 3:10 6:23 55.39% More
    1km 4:26 7:09 52.07% More
    Mile 7:07 7:07 56.03% More
    5k 23:31 7:34 57.09% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:00 7:00 56.98
    5km 23:18 7:30 57.63
    5M 38:35 7:43 56.55
    10km 48:35 7:49 55.99
    10M 1:20:26 8:03 55.37
    Half 1:47:06 8:11 54.79
    20M 2:47:43 8:23 54.57
    Mara 3:43:18 8:31 54.70
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