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Tue 25th Mar 2025 at 6:52pm by Autumnleaves

Run > Track Session
  • Good
  • breezy
  • cold
  • Time
    51:01
  • Miles
    5.03
  • Min/mi
    10:09
  • WAVA
    56.73
  • Stride(cm)
    96
  • Cals
    484
  • Watts
    255
  • Cadence
    165
  • BPM
    133
  • %MHR
    71.9
  • B/mi
    1350
  • Asc(m)
    19
  • Surface
    Track

Notes & Comments

Final track session with Lymm in charge (back to me next week). Post warm-up the main session was 5 x 4 mins at 5k target pace with 1 min recovery. Then 200m hard with 100m recoveries (in theory for 15 minutes but I only did 3 as Leaflet was waiting and I was running out of steam! Pleased with the 4 min efforts though, they felt good.
1) 0.52mi - 5:41(10:51/mi) 128/140bpm [1389b/mi] 53cal 219/243W
2) 0.4mi - 8:05(20:14/mi) 111/127bpm [2246b/mi] 56cal 104/304W
3) 0.52mi - 4:53(9:22/mi) 128/137bpm [1198b/mi] 47cal 248/288W
4) 0mi - 1:45(13:39:03/mi) 97/102bpm [79447b/mi] 5cal
5) 0.55mi - 4:04(7:26/mi) 131/144bpm [975b/mi] 42cal 316/414W
6) 0.05mi - 59(19:08/mi) 141/147bpm [2697b/mi] 10cal 96/319W
7) 0.54mi - 3:59(7:20/mi) 143/152bpm [1049b/mi] 44cal 312/371W
8) 0.06mi - 1:01(15:38/mi) 143/152bpm [2236b/mi] 10cal 133/302W
9) 0.54mi - 4:00(7:23/mi) 147/155bpm [1085b/mi] 46cal 307/386W
10) 0.06mi - 1:00(15:46/mi) 147/155bpm [2318b/mi] 10cal 99/305W
11) 0.55mi - 4:00(7:17/mi) 148/154bpm [1078b/mi] 46cal 307/343W
12) 0.06mi - 1:00(15:59/mi) 149/153bpm [2382b/mi] 11cal 108/330W
13) 0.55mi - 4:01(7:22/mi) 151/157bpm [1112b/mi] 47cal 306/394W
14) 0.05mi - 1:00(19:04/mi) 147/157bpm [2803b/mi] 10cal 98/332W
15) 0.05mi - 1:06(22:49/mi) 121/132bpm [2762b/mi] 5cal 67/107W
16) 0.12mi - 44(5:49/mi) 121/139bpm [703b/mi] 3cal 332/421W
17) 0.06mi - 1:00(15:55/mi) 136/143bpm [2164b/mi] 9cal 129/420W
18) 0.13mi - 44(5:50/mi) 141/151bpm [822b/mi] 8cal 416/449W
19) 0.07mi - 1:03(15:52/mi) 146/153bpm [2317b/mi] 11cal 108/424W
20) 0.13mi - 46(6:06/mi) 147/155bpm [897b/mi] 9cal 384/427W
21) 0.01mi - 11(26:28/mi) 157/159bpm [4156b/mi] 2cal 252/409W
5:41 8:05 4:53 1:45 4:04 59 3:59 1:01 4:00 1:00 4:00 1:00 4:01 1:00 1:06 44 1:00 44 1:03 46 11
northernslowcoach
Looks good x
Autumnleaves
Notes added :)
RRR-CAZ 🇬🇧
Good work
Sombrero
Excellent work again 👏
AndyJ57
Well done!
Bintmcskint
Fabulous 😊

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 11:29 11:29 +1 21:55 128 80-140 2805 163 0-174 216 0-243 9/8
0.92 19:46 8:18 +1 20:47 111 81-127 2307 86 0-196 105 0-304 6/5
1.44 28:34 8:48 +1 16:51 121 92-137 2040 131 0-176 195 0-288 15/12
1.45 28:58 24 4:11:58 95 94-96 23937 4 0-110 1 0-15 1/0
1.99 33:00 4:01 7:23 131 91-144 967 173 0-182 317 0-414 8/2
2.04 33:58 58 19:30 141 133-147 2749 99 0-176 97 0-319 1/1
2.58 37:56 3:58 7:20 143 129-152 1049 175 126-180 312 103-371 3/3
2.65 38:57 1:00 15:52 143 133-152 2268 140 0-176 134 0-302 0/3
3.19 42:56 3:59 7:22 147 132-155 1083 175 166-176 307 197-386 3/5
3.25 43:55 59 16:05 146 136-155 2347 92 0-176 101 0-305 1/2
3.80 47:54 3:59 7:17 148 135-154 1077 175 168-178 307 236-343 1/4
3.86 48:54 59 16:12 149 140-153 2413 103 0-176 109 0-330 1/3
4.40 52:54 4:00 7:20 151 137-157 1108 176 164-178 306 182-394 2/3
4.45 53:54 1:01 19:46 147 132-157 2906 105 0-176 97 0-332 0/5
4.50 57:19 3:25 +1 1:11:27 120 105-132 8575 104 0-122 66 0-107 0/10
4.63 58:00 41 5:31 121 105-140 667 179 0-202 341 0-421 4/1
4.69 59:00 1:00 16:36 136 131-143 2257 117 0-194 132 0-420 1/1
4.81 59:44 43 5:48 141 131-151 819 187 172-190 417 299-449 3/0
4.88 1:00:46 1:02 15:58 146 138-153 2332 103 0-190 110 0-424 1/1
5.00 1:01:31 45 6:05 147 138-155 895 187 172-190 385 260-427 2/0
5.00 1:01:41 10 +1 37:03 157 155-159 5816 155 0-190 252 0-409 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 159 max Delete HR Trace

  • Cadence Distribution

    165 avge / 202 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 65.7 174 4.7 36:56 10:14
    Walk 12.4 116 0.4 9:02 25:40
    Still 6.9 - - 5:02 -
    Pause 15.0 - - 10:55 -

  • Power Distribution

    255W (449 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 19 5:10 68.96% More
    200m 41 5:28 71.86% More
    400m 1:47 7:10 58.56% More
    800m 3:37 7:16 65.31% More
    1km 5:02 8:07 60.67% More
    Mile 7:51 7:51 65.46% More
    5k 28:35 9:12 62.23% More
    5 miles 1:01:28 12:18 46.84% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:39 8:39 59.38
    5km 30:03 9:40 59.19
    5M 50:41 10:08 56.80
    10km 1:04:21 10:21 55.69
    10M 1:48:33 10:51 54.61
    Half 2:26:02 11:09 53.82
    20M 3:52:29 11:37 52.08
    Mara 5:12:47 11:56 50.71

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