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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
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 |
Elevation
No climbs of at least 10 metres detected.
Cadence
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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Nice work 👍
Well done! 👏
Nicely done
Zooom!
Great pacing, very consistent
Well done