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Wed 23rd Apr 2025 at 7:00pm by Honley Lion

Run > Track Session
  • Time
    28:09
  • Miles
    3.62
  • Min/mi
    7:47
  • Pacing
    77.1%
  • WAVA
    69.75
  • Stride(cm)
    109
  • Cals
    360
  • Watts
    301
  • Cadence
    190
  • BPM
    132
  • %MHR
    77.9
  • B/mi
    1030
  • Asc(m)
    3
  • Surface
    Track

Notes & Comments

4 minute effort with 2 minute recoveries x5

1) 0.58mi - 4:03(7:01/mi) 108/128bpm [757b/mi] 43cal 324/410W
2) 0.19mi - 2:01(10:26/mi) 115/129bpm [1199b/mi] 22cal 224/344W
3) 0.58mi - 4:00(6:57/mi) 129/134bpm [896b/mi] 52cal 327/357W
4) 0.18mi - 2:00(11:18/mi) 120/134bpm [1356b/mi] 22cal 199/349W
5) 0.57mi - 4:00(7:02/mi) 132/150bpm [927b/mi] 53cal 333/363W
6) 0.19mi - 2:00(10:38/mi) 147/152bpm [1563b/mi] 27cal 223/352W
7) 0.57mi - 4:00(7:03/mi) 145/154bpm [1022b/mi] 56cal 333/350W
8) 0.18mi - 2:00(11:02/mi) 143/161bpm [1577b/mi] 26cal 199/352W
9) 0.59mi - 4:01(6:51/mi) 150/156bpm [1029b/mi] 58cal 339/430W
10) 0.01mi - 3(6:47/mi) 156/156bpm [1058b/mi] 1cal 364/415W
4:03 2:01 4:00 2:00 4:00 2:00 4:00 2:00 4:01 3

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.
0.58 4:02 4:02 6:59 108 76-128 754 196 0-210 324 0-410 4/4
0.77 6:02 2:00 10:28 115 105-129 1204 171 128-200 224 129-344 2/2
1.34 10:01 3:59 6:57 129 115-134 896 196 0-204 327 0-357 5/4
1.52 12:00 1:59 11:18 120 109-134 1356 153 0-200 199 0-349 3/4
2.09 15:59 3:59 7:01 132 111-150 927 198 182-202 333 270-363 5/6
2.27 17:59 2:00 10:43 147 143-152 1575 168 132-198 223 145-352 3/4
2.84 21:57 3:58 7:01 145 125-154 1018 198 190-200 333 286-350 4/5
3.02 23:56 1:59 11:05 143 127-161 1584 158 0-198 199 0-352 2/2
3.60 27:57 4:01 6:51 150 130-156 1028 198 194-206 339 269-430 4/5
3.61 28:02 5 +1 10:20 156 156-156 1613 201 200-202 373 265-415 0/0
3.61 28:02 0 +1 0 156 156-156 NAN 200 200-200 265 265-265 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 161 max Delete HR Trace

  • Cadence Distribution

    190 avge / 210 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.7 197 3.4 24:41 7:16
    Walk 12.3 133 0.2 3:28 15:01

  • Power Distribution

    301W (430 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:27 57.62% More
    800m 3:23 6:47 65.48% More
    1km 4:19 6:56 67.84% More
    Mile 7:35 7:35 67.53% More
    5k 24:29 7:53 68.39% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:01 7:01 73.05
    5km 23:52 7:41 70.15
    5M 39:54 7:59 68.78
    10km 50:26 8:07 68.11
    10M 1:24:18 8:26 67.14
    Half 1:52:50 8:37 66.34
    20M 2:58:10 8:55 65.96
    Mara 3:58:28 9:06 66.04
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