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Tue 25th Feb 2025 at 7:44pm by ChristianPoulton

Run > Track Session
  • Time
    40:22
  • Miles
    4.88
  • Min/mi
    8:16
  • Pacing
    47.8%
  • WAVA
    62.13
  • Stride(cm)
    127
  • Cals
    466
  • Watts
    332
  • Cadence
    154
  • BPM
    124
  • %MHR
    64
  • B/mi
    1027
  • Surface
    Track

Notes & Comments

6 x 500m (lap jog recovery) + 6 x 500m all off 90s recoveries between reps
Slowed down on the 2nd set but otherwise fairly consistent lap times

1) 0.49km - 1:44(3:32/km) 119/147bpm [420b/km] 19cal 471/643W
2) 0.14km - 1:32(10:59/km) 137/146bpm [1504b/km] 21cal 151/468W
3) 0km - 0(0/km) 114/114bpm [INFb/km]
4) 0.5km - 1:42(3:24/km) 125/149bpm [426b/km] 20cal 459/530W
5) 0.13km - 1:32(11:45/km) 130/149bpm [1527b/km] 19cal 90/460W
6) 0.51km - 1:43(3:22/km) 118/143bpm [397b/km] 17cal 461/567W
7) 0.13km - 1:29(11:25/km) 132/144bpm [1507b/km] 20cal 120/469W
8) 0.5km - 1:43(3:26/km) 133/146bpm [457b/km] 22cal 450/550W
9) 0.13km - 1:30(11:35/km) 133/144bpm [1540b/km] 20cal 109/447W
10) 0.5km - 1:42(3:25/km) 131/145bpm [447b/km] 21cal 457/569W
11) 0.13km - 1:33(11:55/km) 127/145bpm [1512b/km] 18cal 95/462W
12) 0.5km - 1:43(3:26/km) 118/126bpm [404b/km] 16cal 451/547W
13) 0.51km - 4:09(8:09/km) 124/131bpm [1011b/km] 39cal 195/440W
14) 0.51km - 1:43(3:22/km) 133/148bpm [449b/km] 24cal 459/567W
15) 0.12km - 1:30(12:28/km) 131/148bpm [1634b/km] 17cal 102/458W
16) 0.5km - 1:44(3:28/km) 119/124bpm [413b/km] 25cal 454/503W
17) 0.14km - 1:31(10:51/km) 117/130bpm [1270b/km] 9cal 100/455W
18) 0.51km - 1:45(3:26/km) 119/125bpm [408b/km] 26cal 459/538W
19) 0.12km - 1:34(13:07/km) 118/123bpm [1547b/km] 11cal 97/447W
20) 0.5km - 1:44(3:29/km) 124/135bpm [431b/km] 24cal 454/511W
21) 0.14km - 1:29(10:32/km) 120/136bpm [1264b/km] 11cal 102/474W
22) 0.5km - 1:45(3:29/km) 117/126bpm [408b/km] 29cal 459/566W
23) 0.12km - 1:33(12:55/km) 116/127bpm [1498b/km] 9cal 100/454W
24) 0.5km - 1:44(3:29/km) 118/128bpm [411b/km] 26cal 446/540W
25) 0.03km - 16(9:09/km) 127/128bpm [1163b/km] 3cal 189/454W
1:44 1:32 0 1:42 1:32 1:43 1:29 1:43 1:30 1:42 1:33 1:43 4:09 1:43 1:30 1:44 1:31 1:45 1:34 1:44 1:29 1:45 1:33 1:44 16

Pace

33% 1% 1% 5% 60%

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 1:23 1:23 5:31 112 88-147 617 180 174-200 495 457-643 0/2
0.50 3:48 2:25 9:41 131 108-147 1268 168 146-196 374 124-516 0/0
0.75 5:44 1:56 7:43 137 113-149 1058 164 112-178 383 97-530 1/0
1.00 7:36 1:53 7:31 113 102-133 849 161 90-188 386 60-567 0/0
1.25 10:03 2:26 9:45 129 113-144 1257 149 92-188 294 21-496 0/0
1.50 11:31 1:28 5:53 138 118-146 811 174 168-178 462 171-550 0/0
1.75 13:50 2:19 9:16 128 116-143 1185 137 84-184 253 52-569 0/0
2.00 16:20 2:31 10:03 130 106-145 1307 140 88-196 269 59-547 0/0
2.25 17:43 1:23 5:31 120 106-125 662 175 166-182 475 438-530 0/0
2.50 20:36 2:53 11:32 123 110-131 1419 155 112-172 241 58-440 0/0
2.75 22:51 2:14 8:57 124 117-133 1110 151 90-194 284 62-567 0/0
3.00 25:19 2:29 9:55 135 113-148 1339 141 82-186 277 50-497 0/0
3.25 26:42 1:22 5:30 119 114-124 654 175 172-186 477 448-503 0/0
3.50 29:07 2:25 9:40 116 106-130 1122 138 84-186 253 60-538 0/0
3.75 31:10 2:03 8:11 121 118-125 990 150 108-176 317 39-493 0/0
4.00 33:03 1:53 7:34 119 111-131 900 156 82-186 368 48-511 0/0
4.25 35:26 2:23 9:31 121 103-136 1152 139 82-182 263 38-566 0/0
4.50 37:09 1:43 6:54 122 112-127 842 164 110-176 403 89-503 0/0
4.75 39:23 2:13 8:53 113 105-123 1005 141 86-180 289 25-540 0/0
4.88 40:21 58 7:19 126 123-128 922 163 112-174 396 75-469 0/0

Heart

124/149max
  • Show Beats/Mile

Elevation

Asc 0m, Range 2m, Flat prediction 40:22
Elevation Graph
No climbs of at least 10 metres detected.

Power

332W (643 max)
Power Graph
Power Bands

Cadence

154 (200 max) Stride Length: 127cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 70.7 171 4.3 28:32 6:34
Walk 26.3 106 0.5 10:38 19:42
Still 2.9 - - 1:11 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 17 4:38 67.25% More
200m 36 4:52 68.97% More
400m 1:18 5:16 66.98% More
800m 3:42 7:27 56.31% More
1km 4:23 7:04 62.67% More
Mile 7:32 7:32 63.37% More
5k 25:51 8:19 60.89% More

Predictions

Dist Time Per Mile WAVA
1M 7:31 7:31 63.48
5km 25:01 8:03 62.90
5M 41:25 8:17 62.11
10km 52:09 8:24 61.65
10M 1:26:21 8:38 61.25
Half 1:54:59 8:47 60.75
20M 3:00:03 9:00 60.79
Mara 3:59:43 9:09 61.11
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