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Fri 23rd May 2025 at 1:43pm by Mark J 🇳🇿

Run > Easy
  • Time
    19:21
  • Miles
    2.51
  • Min/mi
    7:43
  • Pacing
    89.6%
  • WAVA
    64.76
  • Stride(cm)
    122
  • Cals
    247
  • Watts
    253
  • Cadence
    171
  • BPM
    140
  • %MHR
    80.7
  • B/mi
    1077
  • Surface
    Track

Notes & Comments

4k Easy Track Session 2 of 2. Legs felt a lot better today, so I thought I'd blatt the last lap of 10 just to see what I could put out.

Distance checking with no Pod2 today, pretty darn close to 4k on this one.

Aches: Right piriformis 2. Bladder/groin 1-2

Shoes: Asics GlideRide 3

57 Training Load
-- from COROS

1) 4.04km - 19:21(4:47/km) 140/164bpm [671b/km] 247cal 252/W 12.52/18.95kmph
19:21

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.
0.13 55 55 7:18 116 94-131 847 174 172-176 285 226-302 14/0
0.25 1:52 57 7:34 135 131-139 1022 172 166-172 272 262-284 1/2
0.38 2:51 59 7:55 139 138-140 1099 169 166-172 253 249-263 1/0
0.50 3:49 58 7:48 139 138-139 1084 169 166-170 248 246-260 1/2
0.63 4:49 59 7:56 140 139-140 1110 170 168-170 246 245-248 2/1
0.75 5:50 1:01 8:09 140 139-141 1141 168 168-170 244 241-257 3/3
0.88 6:52 1:02 8:14 138 136-139 1137 169 168-170 239 236-251 1/2
1.00 7:52 1:00 8:02 137 133-140 1102 170 168-172 237 236-238 0/0
1.13 8:51 59 7:54 141 140-142 1113 170 168-172 243 238-246 2/2
1.25 9:52 1:01 8:07 139 138-142 1128 170 170-172 242 239-252 1/0
1.38 10:52 1:00 7:58 139 138-140 1108 170 164-172 241 240-242 1/2
1.50 11:52 1:00 8:04 139 138-140 1120 171 170-172 240 238-243 0/0
1.63 12:53 1:01 8:06 140 139-141 1134 170 168-172 240 238-241 0/0
1.75 13:53 1:00 8:00 140 139-141 1121 170 166-172 241 237-252 0/1
1.88 14:54 1:01 8:05 141 139-142 1140 170 166-170 241 239-250 1/1
2.00 15:54 1:00 8:02 140 139-142 1126 170 168-170 240 238-250 1/0
2.13 16:56 1:02 8:16 142 141-143 1174 168 166-170 238 236-240 0/0
2.25 17:56 1:00 7:57 143 141-145 1137 170 164-176 238 236-244 0/0
2.38 18:35 39 5:14 151 145-157 790 183 172-184 344 245-380 2/2
2.50 19:16 41 5:25 161 158-164 872 184 184-184 366 351-373 1/1
2.51 19:21 5 8:15 164 164-164 1353 183 182-184 353 351-355 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 164 max Delete HR Trace

  • Cadence Distribution

    171 avge / 184 max Stride Length: 122cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 170 2.5 19:20 7:42
    Still 0.1 - - 1 -

  • Power Distribution

    253W (380 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:19 5:17 66.15% More
    800m 3:19 6:41 62.35% More
    1km 4:19 6:58 63.11% More
    Mile 7:22 7:22 64.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:18 7:18 64.72
    5km 24:16 7:49 64.29
    5M 40:10 8:02 63.47
    10km 50:35 8:08 62.99
    10M 1:23:45 8:23 62.56
    Half 1:51:31 8:31 62.05
    20M 2:54:38 8:44 62.07
    Mara 3:52:30 8:52 62.39

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