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Fri 16th May 2025 at 4:54pm by GlennR

Run > Drills
  • Amazing
  • warm
  • Time
    29:03
  • Miles
    2.15
  • Min/mi
    13:31
  • Pacing
    88.1%
  • WAVA
    40.02
  • Stride(cm)
    80
  • Cals
    282
  • Watts
    258
  • Cadence
    148
  • BPM
    130
  • %MHR
    75.3
  • B/mi
    1760
  • Asc(m)
    7
  • Surface
    Road

Notes & Comments

Fifteen minutes walk-jog warm up, 4 x 30s cadence drills with 30s walk recoveries, ten minute walk-jog warm down.

Performance condition zero, recovery time 18 hours.

1) 1mi - 13:50(13:50/mi) 122/137bpm [1688b/mi] 127cal 221/352W
2) 0.08mi - 1:10(15:13/mi) 129/131bpm [1962b/mi] 9cal 152/342W
3) 0mi - 2(17:15/mi) 124/124bpm [2139b/mi] 250/250W
4) 0.06mi - 30(8:49/mi) 132/142bpm [1164b/mi] 6cal 377/431W
5) 0.03mi - 30(17:02/mi) 144/145bpm [2454b/mi] 6cal 108/426W
6) 0.06mi - 30(8:04/mi) 142/147bpm [1145b/mi] 7cal 340/468W
7) 0.03mi - 30(17:51/mi) 148/150bpm [2642b/mi] 6cal 185/401W
8) 0.06mi - 30(8:36/mi) 144/150bpm [1239b/mi] 6cal 396/466W
9) 0.02mi - 30(20:29/mi) 151/153bpm [3093b/mi] 6cal 194/452W
10) 0.05mi - 30(9:06/mi) 146/151bpm [1330b/mi] 6cal 390/516W
11) 0.03mi - 30(19:41/mi) 151/154bpm [2972b/mi] 6cal 175/423W
12) 0.73mi - 10:00(13:42/mi) 135/145bpm [1848b/mi] 97cal 200/384W
13) 0mi - 1(7:43/mi) 136/136bpm [1049b/mi] 291/291W
13:50 1:10 2 30 30 30 30 30 30 30 30 10:00 1

Map
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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.
1.00 13:50 13:50 13:50 122 73-137 1688 129 0-168 221 0-352 25/25
1.08 15:00 1:10 15:13 129 124-131 1962 90 0-164 150 0-342 2/2
1.08 15:01 1 12:14 124 124-124 1516 77 0-154 125 0-250 0/0
1.13 15:31 30 8:49 132 123-142 1163 181 154-192 377 253-431 2/1
1.16 16:01 30 17:02 143 140-145 2437 59 0-186 119 0-430 1/1
1.23 16:31 30 8:04 142 140-147 1145 159 0-194 334 0-468 1/1
1.25 17:01 30 17:51 148 145-150 2642 122 0-188 192 0-401 0/1
1.31 17:31 30 8:36 144 141-150 1239 169 0-192 388 117-466 2/1
1.34 18:01 30 20:29 151 146-153 3094 100 0-192 202 0-452 1/1
1.39 18:31 30 9:06 146 144-151 1330 162 0-192 390 0-516 1/0
1.42 19:01 30 19:41 151 145-154 2972 96 0-184 175 0-423 0/1
2.15 29:01 10:00 13:42 135 129-145 1848 118 0-230 200 0-384 18/20
2.15 29:03 2 +1 10:28 136 135-136 1422 165 164-166 291 290-291 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 154 max Delete HR Trace

  • Cadence Distribution

    148 avge / 230 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.2 166 1.6 19:14 12:02
    Walk 33.6 113 0.6 9:45 17:41
    Still 0.2 - - 4 -

  • Power Distribution

    258W (516 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:41 10:47 34.98% More
    800m 6:08 12:20 36.44% More
    1km 7:49 12:35 37.80% More
    Mile 12:45 12:45 40.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:26 12:26 41.68
    5km 43:42 14:04 38.67
    5M 1:14:05 14:49 37.40
    10km 1:34:17 15:10 36.79
    10M 2:39:49 15:59 35.78
    Half 3:35:38 16:28 35.07
    20M 5:44:47 17:14 34.44
    Mara 7:45:11 17:45 34.22
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