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Wed 9th Apr 2025 at 7:06pm by Honley Lion

Run > Track Session
  • cold
  • Time
    29:08
  • Miles
    3.87
  • Min/mi
    7:32
  • Pacing
    83.6%
  • WAVA
    72.16
  • Stride(cm)
    110
  • Cals
    380
  • Watts
    315
  • Cadence
    194
  • BPM
    137
  • %MHR
    80.3
  • B/mi
    1028
  • Asc(m)
    1
  • Surface
    Track

Notes & Comments

4 mins efforts / 1 min recovery x6

1) 0.56mi - 4:02(7:12/mi) 119/136bpm [858b/mi] 47cal 320/381W
2) 0.1mi - 1:00(9:43/mi) 130/136bpm [1263b/mi] 12cal 269/349W
3) 0.56mi - 4:00(7:05/mi) 140/148bpm [992b/mi] 55cal 328/370W
4) 0.1mi - 1:01(10:02/mi) 142/147bpm [1424b/mi] 13cal 261/325W
5) 0.57mi - 4:01(7:03/mi) 142/146bpm [1000b/mi] 55cal 334/363W
6) 0.09mi - 59(10:37/mi) 136/144bpm [1444b/mi] 12cal 239/377W
7) 0.57mi - 4:02(7:03/mi) 143/147bpm [1009b/mi] 56cal 334/361W
8) 0.08mi - 59(11:46/mi) 135/149bpm [1589b/mi] 11cal 165/333W
9) 0.57mi - 4:03(7:06/mi) 136/148bpm [967b/mi] 53cal 330/360W
10) 0.07mi - 57(14:25/mi) 135/142bpm [1947b/mi] 11cal 160/346W
11) 0.59mi - 4:03(6:53/mi) 140/150bpm [965b/mi] 54cal 336/423W
12) 0mi - 2(8:33/mi) 146/146bpm [1248b/mi] 1cal 356/357W
4:02 1:00 4:00 1:01 4:01 59 4:02 59 4:03 57 4:03 2

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.
0.56 4:01 4:01 7:11 119 61-136 855 197 0-210 320 0-381 4/4
0.66 5:00 59 9:47 130 123-136 1272 186 180-198 267 242-348 1/1
1.22 8:59 3:59 7:06 141 131-148 1001 201 186-204 328 250-370 5/5
1.32 10:00 1:00 9:57 142 138-147 1413 179 140-202 261 223-325 2/2
1.89 13:59 4:00 7:02 142 136-146 998 200 188-204 335 277-363 3/3
1.98 14:59 59 10:40 136 128-144 1450 165 0-200 239 125-373 1/1
2.55 18:59 4:01 7:04 143 129-147 1010 199 192-202 334 255-361 3/3
2.63 19:59 59 11:51 135 123-149 1599 137 0-200 168 0-333 0/1
3.20 24:00 4:01 7:05 137 119-148 969 199 182-202 331 243-360 5/6
3.27 24:56 57 14:44 135 124-142 1990 123 0-194 157 0-346 1/1
3.85 28:58 4:02 6:52 140 118-150 961 197 0-204 337 58-423 4/4
3.85 29:00 2 +1 54:44 146 145-146 7992 198 198-198 356 354-357 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 150 max Delete HR Trace

  • Cadence Distribution

    194 avge / 210 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.9 198 3.7 27:04 7:16
    Walk 7.1 135 0.1 2:04 14:07

  • Power Distribution

    315W (423 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:37 56.19% More
    800m 3:23 6:48 65.40% More
    1km 4:27 7:09 65.77% More
    Mile 7:21 7:21 69.68% More
    5k 23:18 7:30 71.86% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:46 6:46 75.75
    5km 22:59 7:24 72.85
    5M 38:25 7:41 71.44
    10km 48:34 7:49 70.72
    10M 1:21:11 8:07 69.72
    Half 1:48:39 8:18 68.89
    20M 2:51:34 8:35 68.50
    Mara 3:49:38 8:46 68.58
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