Wed 24th Apr 2024 at 11:05am by Tiggers mate Roo

Run > Track Session
  • Time
    1:17:42
  • Miles
    5.50
  • Min/mi
    14:08
  • Pacing
    34.1%
  • WAVA
    49.28
  • Stride(cm)
    69
  • Cals
    437
  • Watts
    220
  • Cadence
    165
  • BPM
    118
  • %MHR
    71.4
  • B/mi
    1665
  • Asc(m)
    450
  • Hillscore
    43
  • Surface
    Track

Notes & Comments

6x 100m 27.3 26.8 27.6 26.7 25.3 25.7. Focus of last 2 on higher knee drive and faster cadence. ( better than longer strides, or push off)

5x5mins, as 900m with TT set to exactly 9min/ml, kept to ot except 4th, but didn’t start watch properly anyhow , needed 1:30+3mins rec.

1) 1.13mi - 13:18(11:45/mi) 94/166bpm [1104b/mi] 84/89rpm 284/648W 5.11/6.92mph
2) 0.13mi - 2:44(20:57/mi) 87/112bpm [1822b/mi] 49/83rpm 7/134W 2.87/5.46mph
3) 0.05mi - 27(8:31/mi) 92/124bpm [784b/mi] 93/99rpm 267/450W 7.04/9.01mph
4) 0.08mi - 1:24(17:44/mi) 106/129bpm [1881b/mi] 71/96rpm 83/528W 3.38/8.67mph
5) 0.05mi - 26(8:07/mi) 101/125bpm [819b/mi] 91/97rpm 229/336W 7.44/9.29mph
6) 0.08mi - 2:22(28:51/mi) 94/131bpm [2712b/mi] 60/95rpm 52/394W 2.09/9.29mph
7) 0.05mi - 27(8:31/mi) 94/123bpm [801b/mi] 88/100rpm 260/421W 7.05/8.82mph
8) 0.08mi - 2:02(27:03/mi) 98/132bpm [2650b/mi] 60/97rpm 59/457W 2.22/8.73mph
9) 0.05mi - 26(7:55/mi) 107/128bpm [848b/mi] 92/97rpm 168/248W 7.57/9.32mph
10) 0.06mi - 1:36(25:00/mi) 102/129bpm [2550b/mi] 94/97rpm 37/228W 2.39/9.13mph
11) 0.05mi - 25(8:29/mi) 99/109bpm [840b/mi] 95/104rpm 291/463W 7.04/8.95mph
12) 0.07mi - 1:58(26:23/mi) 104/132bpm [2743b/mi] 80/101rpm 51/514W 2.28/8.75mph
13) 0.06mi - 25(7:22/mi) 109/134bpm [803b/mi] 95/103rpm 267/373W 8.15/9.77mph
14) 0.19mi - 2:38(13:48/mi) 98/136bpm [1353b/mi] 68/101rpm 27/400W 4.34/9.69mph
15) 0.56mi - 5:02(8:59/mi) 138/148bpm [1241b/mi] 92/96rpm 304/437W 6.68/7.05mph
16) 0.1mi - 2:50(27:58/mi) 113/147bpm [3161b/mi] 55/94rpm 101/371W 2.14/7.05mph
17) 0.57mi - 5:04(8:56/mi) 142/150bpm [1270b/mi] 92/94rpm 233/353W 6.71/7.01mph
18) 0.1mi - 2:14(23:02/mi) 118/147bpm [2719b/mi] 50/94rpm 113/269W 2.6/6.7mph
19) 0.56mi - 5:03(9:03/mi) 146/154bpm [1321b/mi] 92/94rpm 260/330W 6.63/7.21mph
20) 0.65mi - 8:34(13:11/mi) 131/152bpm [1727b/mi] 80/94rpm 190/357W 4.55/6.77mph
21) 0.12mi - 3:15(26:33/mi) 113/147bpm [3000b/mi] 52/92rpm 46/235W 2.26/6.65mph
22) 0.55mi - 5:02(9:04/mi) 148/156bpm [1343b/mi] 93/97rpm 255/320W 6.61/7.15mph
23) 0.7mi - 9:48(14:00/mi) 124/146bpm [1737b/mi] 83/94rpm 150/253W 4.28/6.77mph
13:18 2:44 27 1:24 26 2:22 27 2:02 26 1:36 25 1:58 25 2:38 5:02 2:50 5:04 2:14 5:03 8:34 3:15 5:02 9:48

Pace

38% 11% 1% 7% 33% 10%

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 3:22 3:22 13:26 81 62-91 1088 163 78-164 391 42-648 80/0
0.50 6:25 3:03 12:14 103 81-165 1260 167 164-170 298 124-454 47/6
0.75 9:12 2:47 11:09 109 85-166 1216 169 166-176 254 110-370 33/9
1.00 11:54 2:41 10:46 89 77-118 958 170 166-178 234 106-414 17/21
1.25 18:07 6:13 24:53 92 78-129 2289 158 52-198 185 2-528 25/12
1.50 25:23 7:16 29:05 99 78-132 2879 148 38-208 129 2-456 25/14
1.75 31:46 6:23 25:32 105 79-136 2681 177 100-206 257 10-514 15/57
2.00 34:03 2:17 9:09 142 137-145 1299 185 184-188 261 154-436 28/20
2.25 37:07 3:04 12:16 136 104-148 1669 152 94-188 263 86-406 32/12
2.50 40:25 3:18 13:11 119 95-146 1568 170 104-188 144 4-326 35/11
2.75 42:40 2:15 9:00 148 146-150 1333 184 184-188 224 138-352 15/18
3.00 46:26 3:46 15:03 126 100-150 1896 135 44-188 174 20-316 16/27
3.25 48:41 2:15 9:01 147 136-151 1324 186 184-188 272 208-324 18/0
3.50 50:55 2:14 8:56 152 146-154 1357 184 182-188 259 218-330 22/2
3.75 55:49 4:54 19:36 117 89-145 2294 137 38-188 171 4-354 8/12
4.00 58:07 2:18 9:13 148 143-151 1365 185 184-188 292 226-356 21/27
4.25 1:02:59 4:51 19:25 123 95-152 2388 135 42-188 144 6-340 18/1
4.50 1:05:08 2:10 8:38 146 128-152 1261 188 184-194 266 192-320 3/17
4.75 1:07:24 2:16 9:03 154 152-156 1393 186 184-188 261 226-290 22/0
5.00 1:11:56 4:32 18:09 121 103-155 2197 157 54-188 156 6-252 1/22
5.25 1:14:47 2:51 11:23 126 124-129 1435 175 170-178 184 132-250 13/6
5.50 1:17:39 2:51 11:26 128 126-129 1463 175 164-178 177 124-248 7/8
5.50 1:17:41 2 18:23 126 126-126 2316 168 168-168 176 174-178 0/0

Heart

118/166max
  • Show Beats/Mile

Elevation

Asc 450m, Range 214m, Flat prediction 1:48:18
Elevation Graph
Biggest Climbs (m) Min/mi
160 10.0% 11:49
52 3.7% 11:01
39 11.4% 11:55
39 8.6% 12:17
39 4.5% 9:41
36 24.2% 28:59
See your biggest climbs

Power

220W (648 max)
Power Graph
Power Bands

Cadence

165 (208 max) Stride Length: 69cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 67.0 179 5.2 52:03 10:05
Walk 14.4 96 0.3 11:13 32:48
Still 18.5 - - 14:25 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:08 8:33 56.43% More
800m 4:22 8:47 68.04% More
1km 6:27 10:22 58.69% More
Mile 10:25 10:25 57.90% More
5k 36:29 11:45 57.73% More
5 miles 1:11:13 14:15 48.61% More

Predictions

Dist Time Per Mile WAVA
1M 11:33 11:33 52.19
5km 41:01 13:12 51.35
5M 1:09:51 13:58 49.56
10km 1:29:04 14:20 48.82
10M 2:31:38 15:10 47.64
Half 3:25:06 15:39 46.21
20M 5:29:14 16:28 45.80
Mara 7:25:19 17:00 45.17

Bespoke Fields

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