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Mon 2nd Jun 2025 at 6:15pm by Keegan

Run > Intervals
  • breezy
  • Time
    53:11
  • Miles
    4.67
  • Min/mi
    11:23
  • WAVA
    40.01
  • Stride(cm)
    88
  • Cals
    591
  • Watts
    355
  • Cadence
    161
  • BPM
    140
  • %MHR
    72.4
  • B/mi
    1592
  • Asc(m)
    18
  • Surface
    Track

Notes & Comments

TAC - Track Lactate Session
1200m, 400m, 200m with 1 min recovery
1000m, 400m, 200m with 1 min recovery
800m, 400m, 200m with 1 min recovery
4-5 mins between sets
Tough session, but satisfying

1) 0.48mi - 4:20(8:58/mi) 127/140bpm [1140b/mi] 52cal 318/386W
2) 0.22mi - 2:40(11:49/mi) 127/144bpm [1501b/mi] 28cal 229/546W
3) 0.74mi - 4:48(6:30/mi) 138/150bpm [898b/mi] 59cal 438/529W
4) 0.01mi - 1:05(1:38:28/mi) 152/173bpm [14966b/mi] 15cal 40/442W
5) 0.25mi - 1:30(6:04/mi) 131/140bpm [794b/mi] 15cal 448/527W
6) 0.02mi - 1:00(1:01:46/mi) 153/175bpm [9450b/mi] 14cal 45/479W
7) 0.12mi - 40(5:39/mi) 144/151bpm [813b/mi] 8cal 437/531W
8) 0.16mi - 5:52(37:49/mi) 121/167bpm [4576b/mi] 43cal 60/492W
9) 0.62mi - 3:52(6:14/mi) 156/172bpm [972b/mi] 60cal 452/526W
10) 0.02mi - 1:00(46:51/mi) 169/181bpm [7918b/mi] 16cal 53/461W
11) 0.25mi - 1:27(5:53/mi) 156/166bpm [918b/mi] 20cal 467/562W
12) 0.02mi - 1:00(1:02:18/mi) 167/178bpm [10403b/mi] 15cal 23/471W
13) 0.12mi - 40(5:34/mi) 155/160bpm [862b/mi] 9cal 431/564W
14) 0.15mi - 4:46(32:03/mi) 132/175bpm [4230b/mi] 39cal 69/518W
15) 0.5mi - 2:59(6:01/mi) 154/166bpm [926b/mi] 42cal 461/578W
16) 0.03mi - 1:01(33:53/mi) 169/181bpm [5727b/mi] 15cal 63/475W
17) 0.25mi - 1:27(5:50/mi) 161/171bpm [939b/mi] 21cal 458/577W
18) 0.03mi - 1:00(37:19/mi) 169/180bpm [6306b/mi] 15cal 49/469W
19) 0.12mi - 39(5:21/mi) 158/164bpm [846b/mi] 9cal 466/568W
20) 0.58mi - 11:26(19:51/mi) 134/176bpm [2661b/mi] 96cal 131/534W
4:20 2:40 4:48 1:05 1:30 1:00 40 5:52 3:52 1:00 1:27 1:00 40 4:46 2:59 1:01 1:27 1:00 39 11:26
Sigh
Another great track session, well done Keegan!
Keegan
Thanks Sigh
Velociraptor
Well done 😀
Keegan
Thank you!

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.
0.48 4:19 4:19 8:56 127 85-140 1135 163 0-172 318 0-386 9/8
0.71 8:33 4:14 +1 18:49 127 92-144 2390 96 0-178 228 0-546 6/5
1.45 17:03 8:30 +1 11:30 138 89-150 1588 173 0-188 436 0-529 10/10
1.46 17:27 24 36:37 157 147-173 5749 43 0-172 109 0-442 0/0
1.71 19:38 2:11 8:48 136 124-169 1197 117 0-194 309 0-527 3/4
1.72 20:34 56 57:50 154 139-175 8907 21 0-174 48 0-479 0/1
1.84 21:17 43 6:00 144 141-150 864 146 0-188 395 0-531 1/2
2.00 27:07 5:50 37:37 121 102-167 4552 53 0-214 62 0-492 11/11
2.62 31:02 3:55 6:19 155 110-172 980 172 0-190 446 0-526 12/11
2.64 32:02 1:00 46:57 169 149-181 7934 21 0-176 53 0-461 2/2
2.88 33:29 1:27 5:52 156 144-166 914 176 0-190 467 0-562 5/5
2.90 34:29 1:00 1:01:55 167 153-178 10341 9 0-182 23 0-471 3/3
3.02 35:09 40 5:35 155 152-160 865 156 0-190 431 0-564 3/2
3.17 39:55 4:46 32:06 132 114-175 4236 60 0-186 69 0-518 4/7
3.66 42:54 2:59 6:01 154 125-166 926 170 0-190 461 0-578 9/6
3.69 43:54 1:00 33:30 169 156-181 5662 45 0-184 63 0-475 1/1
3.94 45:22 1:28 5:53 161 151-171 948 173 0-188 458 0-577 2/2
3.97 46:21 59 36:32 169 156-180 6175 38 0-180 50 0-469 1/1
4.09 47:00 39 5:24 158 155-164 854 160 0-192 454 0-568 3/3
4.67 58:28 11:28 +1 19:54 134 110-176 2668 80 0-188 131 0-534 17/16

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 181 max Delete HR Trace

  • Cadence Distribution

    161 avge / 214 max Stride Length: 88cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 54.8 174 4.4 29:40 8:02
    Walk 12.8 103 0.3 8:11 26:11
    Still 24.0 - - 15:20 -
    Pause 8.3 - - 5:17 -

  • Power Distribution

    355W (578 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:26 5:46 55.73% More
    800m 2:59 6:00 62.20% More
    1km 3:51 6:12 63.25% More
    Mile 7:22 7:22 56.88% More
    5k 32:16 10:23 43.52% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:11 10:11 41.16
    5km 34:21 11:03 40.89
    5M 57:13 11:27 39.94
    10km 1:12:15 11:38 39.46
    10M 2:00:22 12:02 38.83
    Half 2:40:48 12:16 38.33
    20M 4:13:10 12:40 38.02
    Mara 5:38:13 12:55 38.01

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