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Wed 11th Jun 2025 at 6:33pm by GlennR

Run > Drills
  • Amazing
  • breezy
  • warm
  • Time
    29:28
  • Miles
    2.16
  • Min/mi
    13:39
  • Pacing
    84.9%
  • WAVA
    39.68
  • Stride(cm)
    78
  • Cals
    280
  • Watts
    250
  • Cadence
    152
  • BPM
    126
  • %MHR
    72.6
  • B/mi
    1713
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

Usual current Wednesday thing.

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

Performance condition minus three for some reason, recovery time 16 hours.

1) 1mi - 14:11(14:11/mi) 116/135bpm [1645b/mi] 125cal 197/380W
2) 0.06mi - 49(13:49/mi) 128/131bpm [1769b/mi] 8cal 223/348W
3) 0.04mi - 27(10:43/mi) 129/134bpm [1383b/mi] 5cal 216/367W
4) 0.06mi - 30(9:01/mi) 135/141bpm [1218b/mi] 6cal 263/372W
5) 0.03mi - 30(15:46/mi) 141/144bpm [2224b/mi] 6cal 102/360W
6) 0.06mi - 30(8:22/mi) 140/146bpm [1171b/mi] 6cal 349/427W
7) 0.03mi - 30(16:12/mi) 147/148bpm [2382b/mi] 6cal 218/384W
8) 0.06mi - 30(8:04/mi) 146/149bpm [1177b/mi] 7cal 355/492W
9) 0.03mi - 30(15:33/mi) 150/152bpm [2333b/mi] 6cal 181/403W
10) 0.06mi - 30(8:27/mi) 146/149bpm [1233b/mi] 6cal 316/452W
11) 0.03mi - 30(19:21/mi) 150/152bpm [2901b/mi] 6cal 142/363W
12) 0.7mi - 10:00(14:17/mi) 131/144bpm [1871b/mi] 93cal 205/526W
13) 0mi - 1(8:01/mi) 132/132bpm [1058b/mi] 308/308W
14:11 49 27 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 14:10 14:10 14:10 116 72-135 1643 125 0-240 197 0-380 22/21
1.06 14:59 49 13:49 128 125-131 1769 134 0-172 223 0-348 2/2
1.10 15:25 26 10:32 129 125-134 1359 125 0-198 214 0-367 1/2
1.16 15:55 30 9:01 135 134-141 1217 142 0-192 259 0-372 0/0
1.19 16:25 30 15:47 141 137-144 2224 57 0-188 110 0-360 1/1
1.25 16:55 30 8:22 140 136-146 1171 182 80-194 338 0-427 1/0
1.28 17:25 30 16:12 147 145-148 2382 134 118-182 224 148-384 0/1
1.34 17:55 30 8:04 146 143-149 1177 169 0-198 350 0-492 1/1
1.37 18:25 30 15:33 150 145-152 2333 109 0-192 188 0-403 1/0
1.43 18:55 30 8:27 146 144-149 1233 176 0-192 306 0-452 0/0
1.46 19:25 30 19:21 150 145-152 2902 87 0-192 149 0-363 1/1
2.16 29:25 10:00 14:17 131 125-145 1871 118 0-234 205 0-526 17/18
2.16 29:27 2 +1 11:25 132 132-133 1507 172 172-172 308 308-308 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 152 max Delete HR Trace

  • Cadence Distribution

    152 avge / 240 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.3 169 1.6 19:31 12:02
    Walk 33.1 116 0.5 9:45 18:04
    Still 0.6 - - 11 -

  • Power Distribution

    250W (526 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:32 10:13 36.94% More
    800m 5:40 11:24 39.42% More
    1km 7:20 11:48 40.35% More
    Mile 12:30 12:30 41.46% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:32 12:32 41.35
    5km 44:06 14:12 38.32
    5M 1:14:46 14:57 37.06
    10km 1:35:08 15:19 36.46
    10M 2:41:17 16:08 35.45
    Half 3:37:36 16:37 34.75
    20M 5:47:56 17:24 34.13
    Mara 7:49:26 17:55 33.91
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