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Mon 31st Mar 2025 at 6:14pm by Keegan

Run > Intervals
  • Time
    1:07:33
  • Miles
    5.70
  • Min/mi
    11:51
  • Pacing
    6.5%
  • WAVA
    38.65
  • Stride(cm)
    84
  • Cals
    766
  • Watts
    348
  • Cadence
    162
  • BPM
    141
  • %MHR
    72.9
  • B/mi
    1668
  • Asc(m)
    5
  • Surface
    Track

Notes & Comments

TAC Track Session - 16 x 400m (1 Min off)
Plus Warm up and Cool Down.
Pleased with that 😁

1) 0.73mi - 7:06(9:45/mi) 128/146bpm [1248b/mi] 82cal 281/545W
2) 0.25mi - 1:31(6:00/mi) 115/137bpm [689b/mi] 12cal 459/547W
3) 0mi - 1:06(3:50:15/mi) 137/163bpm [31543b/mi] 13cal 41/474W
4) 0.25mi - 1:28(5:50/mi) 123/138bpm [718b/mi] 13cal 451/552W
5) 0.02mi - 1:02(1:06:03/mi) 149/171bpm [9842b/mi] 14cal 50/474W
6) 0.25mi - 1:29(5:53/mi) 140/150bpm [823b/mi] 18cal 443/541W
7) 0.01mi - 1:08(2:05:14/mi) 148/166bpm [18534b/mi] 15cal 30/474W
8) 0.25mi - 1:30(6:02/mi) 134/146bpm [809b/mi] 16cal 440/522W
9) 0.01mi - 1:07(1:27:30/mi) 153/174bpm [13387b/mi] 16cal 42/474W
10) 0.25mi - 1:29(5:54/mi) 143/154bpm [844b/mi] 18cal 439/540W
11) 0.01mi - 1:05(1:35:24/mi) 160/177bpm [15263b/mi] 16cal 51/470W
12) 0.25mi - 1:28(5:54/mi) 155/165bpm [915b/mi] 21cal 444/571W
13) 0.02mi - 1:06(58:45/mi) 168/184bpm [9870b/mi] 17cal 45/472W
14) 0.25mi - 1:27(5:51/mi) 153/165bpm [894b/mi] 20cal 458/553W
15) 0.01mi - 1:06(2:31:43/mi) 168/184bpm [25488b/mi] 17cal 43/485W
16) 0.25mi - 1:28(5:53/mi) 157/167bpm [924b/mi] 20cal 446/550W
17) 0.27mi - 8:45(32:43/mi) 124/179bpm [4057b/mi] 62cal 70/504W
18) 0.25mi - 1:30(6:01/mi) 133/154bpm [799b/mi] 20cal 433/548W
19) 0.01mi - 1:08(1:55:52/mi) 157/173bpm [18192b/mi] 16cal 46/490W
20) 0.25mi - 1:28(5:57/mi) 156/171bpm [929b/mi] 20cal 449/578W
21) 0.02mi - 1:08(1:10:46/mi) 165/176bpm [11676b/mi] 17cal 42/474W
22) 0.25mi - 1:28(5:56/mi) 153/167bpm [908b/mi] 19cal 438/540W
23) 0.01mi - 1:05(1:23:11/mi) 169/179bpm [14057b/mi] 17cal 42/482W
24) 0.25mi - 1:27(5:48/mi) 156/166bpm [904b/mi] 20cal 441/579W
25) 0.02mi - 1:10(1:07:07/mi) 165/179bpm [11075b/mi] 18cal 40/486W
26) 0.25mi - 1:31(6:03/mi) 160/171bpm [968b/mi] 22cal 446/570W
27) 0.01mi - 1:05(2:50:26/mi) 169/181bpm [28804b/mi] 17cal 12/305W
28) 0.25mi - 1:34(6:18/mi) 156/168bpm [982b/mi] 22cal 446/532W
29) 0.01mi - 1:01(1:09:17/mi) 169/178bpm [11709b/mi] 16cal 44/443W
30) 0.25mi - 1:35(6:23/mi) 164/174bpm [1048b/mi] 24cal 425/521W
31) 0.02mi - 1:15(1:14:16/mi) 165/175bpm [12254b/mi] 19cal 35/447W
32) 0.25mi - 1:29(5:58/mi) 156/167bpm [932b/mi] 20cal 456/532W
33) 0.54mi - 12:19(22:40/mi) 123/174bpm [2789b/mi] 89cal 107/462W
7:06 1:31 1:06 1:28 1:02 1:29 1:08 1:30 1:07 1:29 1:05 1:28 1:06 1:27 1:06 1:28 8:45 1:30 1:08 1:28 1:08 1:28 1:05 1:27 1:10 1:31 1:05 1:34 1:01 1:35 1:15 1:29 12:19
Sigh
Excellent track session, well done!
Keegan
Cheers Sigh

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.
0.73 11:54 11:54 +2 16:19 128 78-146 2089 136 0-200 280 0-545 7/5
0.98 13:23 1:29 5:54 116 88-137 685 177 0-196 465 0-547 2/1
0.98 14:29 1:06 5:04:12 137 115-163 41674 13 0-174 33 0-474 0/1
1.23 15:56 1:27 5:47 124 111-139 717 176 0-200 457 0-552 2/1
1.25 16:57 1:01 1:13:42 149 131-171 10981 23 0-178 42 0-474 0/1
1.50 18:26 1:28 5:53 141 130-151 831 175 0-194 448 0-541 2/1
1.51 19:33 1:07 2:13:53 147 127-166 19681 10 0-178 23 0-473 0/1
1.75 21:01 1:28 5:57 134 120-146 798 175 0-190 446 0-522 2/2
1.77 22:09 1:08 1:29:31 152 136-174 13608 14 0-176 40 0-474 1/1
2.02 23:37 1:28 5:51 143 131-154 837 173 0-190 445 0-540 2/2
2.03 24:41 1:05 1:48:41 160 144-177 17388 23 0-178 43 0-470 0/1
2.27 26:08 1:27 5:51 155 144-165 906 174 0-192 449 0-571 2/2
2.29 27:15 1:07 1:00:24 167 146-184 10088 19 0-178 44 0-472 1/1
2.54 28:41 1:26 5:48 153 141-165 886 180 0-200 463 0-553 2/2
2.55 29:48 1:07 2:36:18 167 148-184 26102 15 0-178 42 0-485 1/1
2.79 31:14 1:26 5:47 157 147-168 908 175 0-190 451 0-550 2/1
3.06 40:00 8:46 32:47 124 103-179 4064 66 0-178 69 0-504 4/5
3.31 41:28 1:28 5:57 133 111-155 792 171 0-194 439 0-548 2/1
3.32 42:37 1:09 2:01:33 157 143-173 19084 17 0-178 44 0-490 0/0
3.56 44:02 1:25 5:49 156 142-171 908 177 0-194 460 0-578 2/1
3.58 45:11 1:10 1:13:11 165 144-176 12075 23 0-178 43 0-474 0/1
3.82 46:38 1:27 5:52 153 141-167 898 173 0-196 443 0-540 3/2
3.84 47:44 1:06 1:25:00 169 150-179 14364 15 0-178 40 0-482 0/1
4.08 49:09 1:25 5:45 156 147-166 897 175 0-196 452 0-579 1/1
4.10 50:20 1:11 1:08:46 165 147-179 11348 17 0-178 39 0-486 1/1
4.35 52:38 2:18 9:10 165 147-181 1513 115 0-192 297 0-570 3/2
4.36 52:55 18 48:06 154 148-158 7407 9 0-82 0 0-4 0/0
4.60 54:27 1:32 6:12 157 146-168 974 174 0-184 450 0-532 1/1
4.62 55:30 1:02 1:11:56 169 161-178 12158 22 0-176 44 0-443 0/0
4.86 57:03 1:34 6:20 164 150-174 1039 174 0-192 429 72-521 1/1
4.88 58:20 1:17 1:16:36 165 148-175 12640 13 0-176 34 0-447 1/1
5.13 59:48 1:28 5:53 156 144-167 918 173 0-190 461 0-532 1/1
5.67 1:12:13 12:25 +2 22:57 123 90-174 2822 88 0-174 107 0-462 6/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 184 max Delete HR Trace

  • Cadence Distribution

    162 avge / 200 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 48.6 179 5.1 34:15 7:02
    Walk 20.9 107 0.6 15:32 27:42
    Still 28.0 - - 20:47 -
    Pause 2.5 - - 1:51 -

  • Power Distribution

    348W (579 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:26 5:45 55.80% More
    800m 3:50 7:42 48.45% More
    1km 5:38 9:03 43.37% More
    Mile 8:55 8:55 46.97% More
    5k 34:45 11:11 40.43% More
    5 miles 58:39 11:44 38.96% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:27 10:27 40.11
    5km 35:14 11:20 39.86
    5M 58:42 11:44 38.93
    10km 1:14:06 11:56 38.47
    10M 2:03:27 12:21 37.86
    Half 2:44:56 12:35 37.37
    20M 4:19:40 12:59 37.07
    Mara 5:46:54 13:14 37.06

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