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Mon 2nd Sep 2024 at 1:15pm by GimmeMedals

Run > Drills
  • windy
  • warm
  • Time
    27:15
  • Miles
    2.15
  • Min/mi
    12:40
  • Pacing
    85.4%
  • WAVA
    45.32
  • Stride(cm)
    80
  • Cals
    259
  • Watts
    238
  • Cadence
    158
  • BPM
    136
  • %MHR
    81.5
  • B/mi
    1725
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

W4D1 - Jeff Galloway drills
Pace was over a minute/mile faster than previous efforts and I had more reps this time. Feeling good!

10 min WU (2:1 RW)
Run until lap press

4 x 30 sec cadence/30 sec rec
Run until lap press

4 x 30 sec accelerator gliders

10 min CD (2:1 R/W)

1) 0.79mi - 10:00(12:39/mi) 119/136bpm [1506b/mi] 90cal 232/348W
2) 0.09mi - 1:04(11:17/mi) 142/148bpm [1602b/mi] 12cal 249/265W

3) 0.04mi - 30(11:22/mi) 145/146bpm [1647b/mi] 5cal 257/276W
4) 0.03mi - 30(18:34/mi) 143/147bpm [2655b/mi] 5cal 182/274W
5) 0.05mi - 30(10:14/mi) 136/140bpm [1391b/mi] 5cal 260/308W
6) 0.03mi - 30(16:40/mi) 142/143bpm [2367b/mi] 4cal 119/308W
7) 0.05mi - 30(9:50/mi) 141/146bpm [1386b/mi] 5cal 263/313W
8) 0.03mi - 30(18:39/mi) 146/148bpm [2722b/mi] 4cal 172/313W
9) 0.05mi - 30(9:47/mi) 144/149bpm [1408b/mi] 5cal 307/388W
10) 0.03mi - 30(17:18/mi) 152/153bpm [2630b/mi] 5cal 263/381W
11) 0.01mi - 9(15:42/mi) 148/150bpm [2323b/mi] 1cal 40/180W

12) 0.05mi - 30(11:04/mi) 144/146bpm [1593b/mi] 5cal 264/298W
13) 0.05mi - 30(10:29/mi) 150/153bpm [1573b/mi] 6cal 262/319W
14) 0.05mi - 30(10:35/mi) 149/151bpm [1577b/mi] 5cal 269/322W
15) 0.04mi - 30(11:59/mi) 152/154bpm [1821b/mi] 5cal 262/313W

16) 0.76mi - 10:00(13:07/mi) 147/159bpm [1929b/mi] 97cal 231/345W
17) 0mi - 2(8:47/mi) 138/138bpm [1211b/mi] 128/129W
10:00 1:04 30 30 30 30 30 30 30 30 9 30 30 30 30 10:00 2
.B.
Nice!
Rosehip
well done :)
Alice the Camel
Well done!
riggys99
Well run
GimmeMedals
Thank you
Ness
Well done 👏

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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.
0.79 9:59 9:59 12:38 119 82-136 1503 154 0-180 232 0-348 16/8
0.88 11:04 1:05 11:32 142 134-148 1638 169 166-170 249 231-265 0/3
0.93 11:33 30 11:21 145 145-146 1646 174 156-180 259 240-276 1/1
0.95 12:03 29 18:18 143 138-147 2618 139 124-178 175 128-274 0/1
1.00 12:32 30 10:34 137 134-141 1448 179 124-186 267 128-308 1/0
1.03 13:01 29 16:09 142 140-143 2292 78 0-182 115 0-308 1/1
1.08 13:31 30 9:53 141 138-146 1392 181 124-192 264 179-313 0/0
1.11 14:01 30 18:42 145 143-148 2712 117 0-186 172 0-313 1/0
1.16 14:31 30 9:51 144 142-150 1420 169 0-194 312 119-388 2/0
1.19 15:00 29 17:35 152 149-153 2672 136 0-184 253 172-380 1/0
1.20 15:08 8 13:54 148 145-149 2057 22 0-200 20 0-176 0/0
1.24 15:38 30 11:08 144 143-146 1604 183 164-200 265 0-298 1/0
1.29 16:09 31 10:54 150 146-153 1636 162 0-182 263 0-319 1/0
1.33 16:38 29 10:22 149 148-151 1544 160 0-180 270 91-322 1/0
1.38 17:08 30 12:05 152 150-154 1836 156 0-184 264 102-313 1/1
2.14 27:06 9:58 13:07 147 126-159 1927 154 0-180 231 0-345 11/16
2.14 27:07 1 +1 18:00 138 138-138 2484 120 120-120 129 128-129 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 159 max Delete HR Trace

  • Cadence Distribution

    158 avge / 200 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.2 173 1.7 18:51 11:23
    Walk 30.7 123 0.5 8:22 17:03
    Still 0.1 - - 1 -

  • Power Distribution

    238W (388 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 38 10:07 35.55% More
    200m 1:19 10:38 37.32% More
    400m 2:54 11:40 36.35% More
    800m 5:57 11:58 40.24% More
    1km 7:29 12:03 41.51% More
    Mile 12:20 12:20 42.40% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:29 11:29 45.54
    5km 41:18 13:18 44.24
    5M 1:10:43 14:09 42.29
    10km 1:30:23 14:33 41.47
    10M 2:34:44 15:28 40.04
    Half 3:29:56 16:02 38.61
    20M 5:38:36 16:56 37.83
    Mara 7:39:24 17:32 37.03

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