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 9th May 2024 at 6:51pm by Alun

Run > Track Session
  • warm
  • Time
    22:49
  • Miles
    2.70
  • Min/mi
    8:27
  • Pacing
    22.6%
  • WAVA
    59.10
  • Stride(cm)
    129
  • Cals
    333
  • Watts
    365
  • Cadence
    148
  • BPM
    141
  • %MHR
    81.2
  • B/mi
    1194
  • Asc(m)
    3
  • Surface
    Track

Notes & Comments

Distance Group Track Session

4 x 1km off of 2 minutes recoveries with Richard K.
Reps of 3:53, 3:34, 3:36 and 3:32.
Legs always feel better as the session goes on.

1) 0.62mi - 3:53(6:16/mi) 141/152bpm [883b/mi] 60cal 472/550W
2) 0.04mi - 2:00(53:32/mi) 113/151bpm [6049b/mi] 20cal 51/520W
3) 0.62mi - 3:34(5:44/mi) 152/164bpm [872b/mi] 60cal 494/611W
4) 0.06mi - 2:00(32:19/mi) 124/165bpm [4007b/mi] 21cal 63/519W
5) 0.62mi - 3:36(5:47/mi) 155/167bpm [897b/mi] 64cal 493/563W
6) 0.06mi - 2:00(32:13/mi) 128/167bpm [4123b/mi] 22cal 72/530W
7) 0.62mi - 3:32(5:41/mi) 157/170bpm [891b/mi] 61cal 493/592W
8) 0.06mi - 2:14(39:55/mi) 131/171bpm [5229b/mi] 25cal 55/544W
3:53 2:00 3:34 2:00 3:36 2:00 3:32 2:14

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.
0.62 3:52 3:52 6:14 141 77-152 880 162 0-174 472 0-550 3/0
0.65 5:46 1:54 54:07 114 86-151 6170 73 0-162 53 0-520 0/0
1.27 9:22 3:36 5:48 151 89-164 877 166 0-186 487 0-611 0/0
1.33 11:17 1:55 33:44 125 99-165 4216 72 0-216 63 0-519 0/0
1.95 14:54 3:37 5:50 155 100-167 905 169 88-180 489 67-563 0/0
2.01 16:46 1:52 32:25 129 102-167 4182 93 0-178 74 0-530 0/0
2.63 20:21 3:35 5:48 155 103-170 898 170 0-180 482 7-592 0/0
2.68 22:32 2:11 43:00 131 105-171 5633 60 0-178 59 0-544 0/0
2.68 22:32 0 0 NAN - NAN NAN - NAN - 0/0
2.68 22:32 0 0 NAN - NAN NAN - NAN - 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 171 max Delete HR Trace

  • Cadence Distribution

    148 avge / 216 max Stride Length: 129cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.6 168 2.6 15:53 6:10
    Walk 23.7 88 0.1 5:25 42:16
    Still 6.6 - - 1:31 -

  • Power Distribution

    365W (611 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:22 5:31 63.49% More
    800m 2:50 5:42 73.01% More
    1km 3:30 5:39 76.92% More
    Mile 7:21 7:21 62.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:54 7:54 57.97
    5km 26:30 8:32 58.88
    5M 44:03 8:49 57.84
    10km 55:34 8:57 57.34
    10M 1:32:22 9:14 57.11
    Half 2:03:14 9:24 56.24
    20M 3:13:37 9:41 56.73
    Mara 4:18:20 9:52 56.69

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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