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Thu 20th Mar 2025 at 5:00pm by Keegan

Run > General
  • Time
    55:04
  • Miles
    5.16
  • Min/mi
    10:40
  • Pacing
    9.8%
  • WAVA
    42.84
  • Stride(cm)
    88
  • Cals
    661
  • Watts
    352
  • Cadence
    170
  • BPM
    139
  • %MHR
    71.8
  • B/mi
    1479
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

2 comments
W/Up, 6 x 800m at Steady Effort (2.5 mins off), Cool Down with my daughter
Unintentionally did the efforts as a progression. Did put a bit more into the final rep.

1) 1mi - 9:08(9:08/mi) 131/144bpm [1196b/mi] 111cal 315/393W
2) 0.01mi - 16(24:48/mi) 134/141bpm [3324b/mi] 3cal 219/322W
3) 0.5mi - 3:44(7:27/mi) 140/148bpm [1042b/mi] 48cal 375/439W
4) 0.01mi - 2:30(5:33:27/mi) 135/168bpm [45017b/mi] 25cal 20/379W
5) 0.5mi - 3:40(7:21/mi) 136/147bpm [999b/mi] 43cal 382/479W
6) 0.01mi - 2:33(2:51:43/mi) 136/172bpm [23353b/mi] 26cal 18/375W
7) 0.5mi - 3:37(7:13/mi) 143/153bpm [1031b/mi] 48cal 389/466W
8) 0.01mi - 2:31(4:25:35/mi) 139/177bpm [36916b/mi] 26cal 8/398W
9) 0.5mi - 3:31(7:04/mi) 146/156bpm [1031b/mi] 48cal 395/510W
10) 0.01mi - 2:30(5:04:11/mi) 141/178bpm [42889b/mi] 25cal 5/397W
11) 0.5mi - 3:26(6:52/mi) 142/157bpm [975b/mi] 48cal 402/510W
12) 0.01mi - 2:00(3:14:25/mi) 136/165bpm [26441b/mi] 18cal 20/416W
13) 0.5mi - 3:19(6:40/mi) 151/168bpm [1007b/mi] 48cal 412/494W
14) 0.11mi - 3:14(29:21/mi) 142/182bpm [4168b/mi] 32cal 69/448W
15) 0.98mi - 9:04(9:12/mi) 137/152bpm [1261b/mi] 112cal 302/346W
9:08 16 3:44 2:30 3:40 2:33 3:37 2:31 3:31 2:30 3:26 2:00 3:19 3:14 9:04
Sigh
Great, well done!
Keegan
Thanks Sigh

Pace

13% 6% 29% 7% 39% 6%

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 2:27 2:27 9:46 115 83-127 1124 166 162-172 306 273-383 4/1
0.50 4:45 2:18 +4 9:13 132 126-144 1216 168 164-172 316 186-350 3/3
0.75 6:57 2:13 8:50 137 135-143 1210 169 164-172 324 301-342 7/3
1.00 9:12 2:15 8:59 140 135-143 1258 168 162-174 343 306-393 3/2
1.25 12:48 3:36 +1:35 14:25 134 115-144 1933 175 144-184 383 114-439 2/2
1.50 14:40 1:52 7:27 145 143-148 1081 173 170-176 379 367-385 1/3
1.75 18:55 4:14 16:58 132 102-168 2239 176 82-188 396 58-479 3/1
2.00 20:47 1:52 7:29 143 136-147 1071 173 170-176 386 372-400 2/4
2.25 25:00 4:13 16:51 135 111-172 2274 176 102-200 402 78-466 3/3
2.50 26:51 1:51 7:25 150 147-152 1113 176 174-178 382 373-399 2/2
2.75 31:11 4:20 +8 17:20 139 114-177 2410 177 166-186 413 382-510 3/3
3.00 32:58 1:47 7:10 153 151-156 1096 177 176-180 396 382-414 2/2
3.25 37:26 4:28 +17 17:52 137 109-178 2448 180 178-188 419 389-510 3/3
3.50 39:10 1:43 6:54 152 145-156 1048 181 176-186 405 390-424 3/2
3.75 43:39 4:29 +54 17:56 137 116-165 2456 185 180-190 428 374-494 2/3
4.00 45:21 1:42 6:48 160 151-165 1089 184 180-188 417 403-427 3/3
4.25 49:42 4:22 17:26 139 107-182 2424 135 100-186 199 76-454 1/1
4.50 52:27 2:44 +22 10:57 126 117-133 1380 166 160-172 303 271-333 2/5
4.75 54:39 2:12 8:49 138 133-141 1216 170 164-174 326 307-342 3/4
5.00 57:09 2:31 +10 10:02 148 139-152 1486 166 162-170 319 271-345 3/2
5.16 58:36 1:27 9:13 150 149-150 1381 165 160-168 315 288-346 1/2

Heart

139/182max
  • Show Beats/Mile

Elevation

Asc 17m, Range 10m, Flat prediction 55:04
Elevation Graph
No climbs of at least 10 metres detected.

Power

352W (510 max)
Power Graph
Power Bands

Cadence

170 (200 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 69.8 173 5.1 39:52 8:33
Walk 3.2 110 0.1 1:59 21:13
Still 21.5 - - 13:19 -
Pause 5.5 - - 3:26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:35 48.69% More
800m 3:17 6:37 56.39% More
1km 5:32 8:54 44.10% More
Mile 9:12 9:12 45.57% More
5k 34:56 11:15 40.20% More
5 miles 57:04 11:25 40.05% More

Predictions

Dist Time Per Mile WAVA
1M 9:28 9:28 44.28
5km 31:57 10:17 43.96
5M 53:14 10:39 42.93
10km 1:07:13 10:49 42.41
10M 1:51:59 11:12 41.74
Half 2:29:36 11:25 41.20
20M 3:55:32 11:47 40.87
Mara 5:14:39 12:01 40.86

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