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Tue 18th Feb 2025 at 7:14pm by Autumnleaves

Run > Track Session
  • breezy
  • v cold
  • Time
    36:30
  • Miles
    4.03
  • Min/mi
    9:03
  • Pacing
    37.1%
  • WAVA
    63.32
  • Stride(cm)
    103
  • Cals
    397
  • Watts
    270
  • Cadence
    172
  • BPM
    143
  • %MHR
    77.2
  • B/mi
    1293
  • Surface
    Track

Notes & Comments

6 comments
Chatty run then 600m efforts at 10k pace; 200m jog recovery - for 25 minutes. Wasn't sure I was up for this - it's been a dull & rather dispiriting day - but actually just focussing on the reps was quite pleasant.
1) 0.99mi - 8:57(9:00/mi) 135/143bpm [1216b/mi] 95cal 265/317W
2) 0.05mi - 1:50(36:49/mi) 111/143bpm [4087b/mi] 11cal 52/259W
3) 0.37mi - 2:56(7:52/mi) 136/150bpm [1070b/mi] 30cal 302/410W
4) 0.12mi - 1:22(10:57/mi) 145/151bpm [1587b/mi] 15cal 235/312W
5) 0.37mi - 2:58(7:57/mi) 144/150bpm [1144b/mi] 34cal 301/341W
6) 0.12mi - 1:14(9:52/mi) 147/150bpm [1451b/mi] 14cal 251/296W
7) 0.37mi - 2:56(7:52/mi) 148/154bpm [1164b/mi] 34cal 297/342W
8) 0.12mi - 1:24(11:19/mi) 149/155bpm [1685b/mi] 15cal 224/318W
9) 0.37mi - 2:54(7:45/mi) 151/158bpm [1171b/mi] 35cal 298/343W
10) 0.12mi - 1:18(10:25/mi) 151/158bpm [1573b/mi] 14cal 224/302W
11) 0.37mi - 2:54(7:46/mi) 153/159bpm [1189b/mi] 35cal 287/327W
12) 0.12mi - 1:22(11:03/mi) 152/159bpm [1681b/mi] 15cal 219/309W
13) 0.37mi - 2:57(7:55/mi) 152/157bpm [1203b/mi] 35cal 296/330W
14) 0.12mi - 1:29(11:57/mi) 149/158bpm [1780b/mi] 15cal 196/299W
8:57 1:50 2:56 1:22 2:58 1:14 2:56 1:24 2:54 1:18 2:54 1:22 2:57 1:29
RRR-CAZ 🇬🇧
Nice work 👍
Ness
Well done! 👏
northernslowcoach
Nicely done :)
Sombrero
Zooom!
.B.
Great pacing, very consistent
AndyJ57
Well done

Pace

9% 11% 31% 42% 8%

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 1:07 1:07 8:57 125 117-130 1119 174 172-176 276 228-317 0/3
0.25 2:16 1:09 9:14 131 128-134 1210 173 172-176 281 256-317 0/0
0.38 3:27 1:11 9:24 133 132-134 1251 173 170-176 266 255-297 0/0
0.50 4:36 1:09 9:11 134 133-136 1230 173 172-174 253 239-295 0/0
0.63 5:43 1:07 8:55 135 133-136 1205 173 170-174 262 242-293 1/0
0.75 6:49 1:06 8:52 138 135-141 1223 172 170-174 271 252-295 0/0
0.88 7:55 1:06 8:46 140 139-142 1228 172 170-174 270 249-293 0/0
1.00 9:01 1:06 8:48 142 140-143 1250 173 172-176 273 252-300 0/0
1.13 13:04 4:03 +1:42 32:21 112 101-143 3623 149 102-180 212 60-410 0/0
1.25 14:05 1:01 8:10 135 129-141 1103 177 176-178 297 291-312 0/0
1.38 15:04 59 7:52 144 141-149 1133 176 174-178 313 294-336 0/0
1.50 16:20 1:16 10:08 148 140-151 1501 167 158-178 259 218-312 0/0
1.63 17:25 1:05 8:40 139 138-140 1204 171 164-176 262 213-341 0/0
1.75 18:24 59 7:53 144 140-148 1136 174 174-176 298 287-313 0/0
1.88 19:25 1:01 8:10 147 145-149 1202 175 174-176 310 296-327 0/0
2.00 20:34 1:09 9:10 149 146-150 1367 170 166-176 265 236-307 0/0
2.13 21:40 1:06 8:48 144 142-146 1267 173 170-176 271 240-316 0/0
2.25 22:41 1:01 8:04 146 144-149 1179 174 172-176 282 266-320 0/0
2.38 23:38 58 7:41 150 147-154 1154 175 174-176 319 303-342 0/0
2.50 24:54 1:15 10:02 152 145-155 1524 168 162-176 242 186-318 0/0
2.63 25:59 1:05 8:43 143 141-146 1246 173 166-178 266 207-343 0/0
2.75 26:57 58 7:43 151 147-154 1166 176 174-178 282 272-299 0/0
2.88 27:56 1:00 7:57 156 154-158 1240 176 174-178 315 300-340 0/0
3.00 29:09 1:12 9:38 154 147-158 1482 172 164-180 240 193-305 0/0
3.13 30:12 1:04 8:30 147 144-150 1249 176 172-180 263 217-319 0/0
3.25 31:09 57 7:36 152 150-155 1156 176 174-178 271 256-284 0/0
3.38 32:09 59 7:54 156 154-159 1231 177 176-178 303 285-327 0/0
3.50 33:26 1:18 10:22 154 146-159 1597 170 164-178 237 192-309 0/0
3.63 34:31 1:04 8:36 145 142-150 1246 176 174-178 266 196-318 0/0
3.75 35:27 56 7:29 153 150-155 1146 176 176-178 291 282-304 0/0
3.88 36:29 1:02 8:16 156 155-157 1291 176 176-178 305 286-330 0/0
4.00 37:51 1:22 10:55 152 143-158 1660 168 162-178 210 161-299 0/0
4.03 38:12 21 11:28 141 139-143 1618 168 166-170 203 191-220 0/0

Heart

143/159max
  • Show Beats/Mile

Elevation

Asc 0m, Range 3m, Flat prediction 36:30
Elevation Graph
No climbs of at least 10 metres detected.

Power

270W (410 max)
Power Graph
Power Bands

Cadence

172 (180 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.8 173 4 35:04 8:45
Walk 6.3 122 0 2:25 1:31:00
Still 1.9 - - 43 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 26 6:54 51.68% More
200m 56 7:27 52.75% More
400m 1:54 7:37 55.11% More
800m 4:09 8:21 56.77% More
1km 5:08 8:15 59.64% More
Mile 8:28 8:28 60.70% More
5k 29:27 9:29 60.38% More

Predictions

Dist Time Per Mile WAVA
1M 7:54 7:54 65.02
5km 27:26 8:50 64.83
5M 46:16 9:15 62.22
10km 58:44 9:27 61.02
10M 1:39:05 9:55 59.83
Half 2:13:18 10:11 58.96
20M 3:32:12 10:37 57.06
Mara 4:45:29 10:54 55.56

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