Oscar's Everyone Day

Sunday 23rd June 2024
In 2021 Oscar the Grouch proposed one day each year where "we unite as a community and EVERYONE records an activity of some sort - a dog walk, a run, a swim, a ride, ski if you want...".

Sadly we lost Oscar in March, so I'd like to dedicate Everyone Day to him. Thank you for the inspiration you gave us Oscar.
You can still access the old version of this page. I will shortly post a blog to explain some of the changes - but you can send me feedback to report problems.

Thu 2nd May 2024 at 6:54pm by Alun

Run > Track Session
  • breezy
  • Time
    41:09
  • Miles
    4.53
  • Min/mi
    9:05
  • Pacing
    50.1%
  • WAVA
    55.97
  • Stride(cm)
    125
  • Cals
    545
  • Watts
    327
  • Cadence
    142
  • BPM
    129
  • %MHR
    74.1
  • B/mi
    1170
  • Asc(m)
    3
  • Surface
    Track

Notes & Comments

Distance Group Track Session

16 x 400m (comfortable pacing) off of 60 seconds, each rep between 88 and 97 seconds.
Feeling great to be back on the track, legs feel great!!
Two weeks and a day until the first vets' league track meeting.

1) 0.25mi - 1:43(6:53/mi) 122/137bpm [840b/mi] 23cal 445/553W
2) 0.03mi - 1:00(32:24/mi) 114/136bpm [3694b/mi] 14cal 75/440W
3) 0.25mi - 1:34(6:20/mi) 125/142bpm [792b/mi] 25cal 448/573W
4) 0.04mi - 1:00(26:46/mi) 124/142bpm [3319b/mi] 11cal 103/473W
5) 0.25mi - 1:35(6:23/mi) 126/143bpm [805b/mi] 22cal 431/548W
6) 0.03mi - 1:00(32:08/mi) 119/144bpm [3824b/mi] 10cal 105/462W
7) 0.25mi - 1:29(5:59/mi) 130/147bpm [777b/mi] 20cal 467/594W
8) 0.03mi - 1:00(32:14/mi) 131/148bpm [4222b/mi] 13cal 111/513W
9) 0.25mi - 1:30(6:02/mi) 133/149bpm [802b/mi] 21cal 467/562W
10) 0.04mi - 1:00(26:59/mi) 128/149bpm [3453b/mi] 12cal 118/491W
11) 0.25mi - 1:30(6:04/mi) 133/149bpm [807b/mi] 21cal 458/545W
12) 0.04mi - 1:00(26:49/mi) 128/149bpm [3432b/mi] 12cal 117/494W
13) 0.25mi - 1:29(5:58/mi) 133/150bpm [795b/mi] 21cal 456/542W
14) 0.04mi - 1:00(26:45/mi) 132/151bpm [3531b/mi] 12cal 118/511W
15) 0.25mi - 1:34(6:19/mi) 132/146bpm [833b/mi] 22cal 444/519W
16) 0.04mi - 1:00(27:03/mi) 126/147bpm [3408b/mi] 12cal 96/469W
17) 0.25mi - 1:33(6:15/mi) 133/146bpm [831b/mi] 22cal 454/537W
18) 0.04mi - 1:00(26:52/mi) 128/146bpm [3439b/mi] 12cal 82/454W
19) 0.25mi - 1:34(6:19/mi) 132/148bpm [833b/mi] 24cal 453/545W
20) 0.03mi - 1:00(32:04/mi) 129/149bpm [4136b/mi] 11cal 102/468W
21) 0.25mi - 1:35(6:21/mi) 132/145bpm [838b/mi] 23cal 443/537W
22) 0.04mi - 1:00(26:57/mi) 131/145bpm [3531b/mi] 13cal 84/459W
23) 0.25mi - 1:37(6:30/mi) 131/143bpm [851b/mi] 23cal 437/525W
24) 0.04mi - 1:00(26:38/mi) 128/144bpm [3409b/mi] 12cal 98/458W
25) 0.25mi - 1:36(6:25/mi) 130/144bpm [835b/mi] 23cal 442/542W
26) 0.03mi - 59(31:54/mi) 127/144bpm [4052b/mi] 11cal 72/449W
27) 0.25mi - 1:37(6:31/mi) 130/143bpm [847b/mi] 23cal 437/534W
28) 0.04mi - 1:00(26:51/mi) 124/145bpm [3330b/mi] 10cal 91/467W
29) 0.25mi - 1:35(6:22/mi) 131/144bpm [834b/mi] 23cal 441/543W
30) 0.04mi - 1:00(26:51/mi) 131/145bpm [3517b/mi] 11cal 90/479W
31) 0.25mi - 1:36(6:27/mi) 131/144bpm [845b/mi] 23cal 439/522W
32) 0.02mi - 1:00(40:26/mi) 127/145bpm [5134b/mi] 10cal 87/473W
1:43 1:00 1:34 1:00 1:35 1:00 1:29 1:00 1:30 1:00 1:30 1:00 1:29 1:00 1:34 1:00 1:33 1:00 1:34 1:00 1:35 1:00 1:37 1:00 1:36 59 1:37 1:00 1:35 1:00 1:36 1:00

Map
Pin Map
  • ▲ Map Layers
0mi in 0

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.
0.25 1:41 1:41 6:49 122 79-137 832 160 88-166 445 68-553 3/0
0.27 2:40 59 36:57 114 74-136 4213 59 0-158 75 0-440 0/0
0.52 4:12 1:32 6:18 126 73-142 793 165 138-170 453 92-573 0/0
0.55 5:10 58 29:34 124 85-142 3665 92 64-162 103 4-473 0/0
0.80 6:43 1:33 6:18 127 76-143 801 163 0-170 435 47-548 0/0
0.82 7:40 57 34:07 120 84-144 4093 94 0-162 106 0-462 0/0
1.07 9:08 1:28 5:59 130 85-147 778 167 0-172 467 36-594 0/0
1.10 9:55 47 27:41 140 113-148 3875 105 72-168 136 9-513 0/0
1.34 11:34 1:39 6:42 129 90-148 864 154 0-190 416 0-562 0/0
1.38 12:32 58 29:55 129 90-149 3859 93 72-166 119 31-491 0/0
1.62 14:01 1:29 6:02 133 87-149 803 166 86-174 458 90-545 0/0
1.65 14:54 53 27:19 132 98-149 3605 105 66-164 124 10-494 0/0
1.90 16:26 1:32 6:12 132 95-150 818 163 0-174 438 33-542 0/0
1.93 17:23 57 29:34 133 93-151 3932 108 0-168 120 3-511 0/0
2.18 18:56 1:33 6:18 132 93-146 832 163 90-170 444 24-519 0/0
2.21 19:54 58 30:34 127 96-147 3882 81 0-160 97 0-469 0/0
2.45 21:25 1:31 6:15 133 96-146 830 165 92-170 454 25-537 0/0
2.49 22:20 55 27:29 130 101-146 3572 90 0-162 91 0-454 0/0
2.73 23:56 1:36 6:29 131 91-148 849 164 94-174 441 41-545 0/0
2.76 24:49 53 34:57 132 99-149 4613 86 0-162 110 0-468 0/0
3.01 26:26 1:37 6:32 131 95-144 856 160 0-170 425 0-537 0/0
3.04 27:23 57 28:35 132 98-145 3773 81 0-182 90 0-459 0/0
3.28 28:59 1:36 6:33 130 97-143 851 164 100-180 434 104-525 0/0
3.32 29:57 58 29:42 129 103-144 3832 91 0-160 104 19-458 0/0
3.56 31:31 1:34 6:27 130 98-144 839 164 160-178 446 165-542 0/0
3.59 32:29 58 37:26 127 94-144 4754 89 0-176 72 0-449 0/0
3.83 34:03 1:34 6:28 130 97-143 840 163 106-170 441 133-534 0/0
3.86 35:02 59 29:29 124 97-145 3655 80 0-162 97 0-467 0/0
4.10 36:34 1:32 6:19 131 106-144 827 166 158-172 445 98-543 0/0
4.14 37:22 48 24:07 135 120-145 3255 101 80-164 115 18-479 0/0
4.38 39:05 1:43 7:00 129 108-144 902 151 0-168 398 0-522 0/0
4.40 39:29 24 18:03 142 138-145 2563 106 78-162 203 52-473 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
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4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0
4.40 39:29 0 0 NAN - NAN NAN - NAN - 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 151 max Delete HR Trace

  • Cadence Distribution

    142 avge / 254 max Stride Length: 125cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 67.0 164 4.2 27:34 6:36
    Walk 29.1 90 0.4 11:59 33:09
    Still 3.9 - - 1:35 -

  • Power Distribution

    327W (594 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:54 59.30% More
    800m 3:45 7:33 55.17% More
    1km 5:17 8:30 51.05% More
    Mile 8:21 8:21 54.86% More
    5k 27:13 8:46 57.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:12 8:12 55.85
    5km 27:31 8:51 56.70
    5M 45:43 9:09 55.73
    10km 57:40 9:17 55.25
    10M 1:35:51 9:35 55.03
    Half 2:07:53 9:46 54.20
    20M 3:20:57 10:03 54.66
    Mara 4:28:06 10:14 54.63

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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