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Tue 25th Mar 2025 at 6:52pm by Autumnleaves

Run > Track Session
  • Good
  • breezy
  • cold
  • Time
    51:01
  • Miles
    5.03
  • Min/mi
    10:09
  • Pacing
    0%
  • WAVA
    56.73
  • Stride(cm)
    96
  • Cals
    484
  • Watts
    255
  • Cadence
    165
  • BPM
    133
  • %MHR
    71.9
  • B/mi
    1350
  • Asc(m)
    19
  • Surface
    Track

Notes & Comments

6 comments
Final track session with Lymm in charge (back to me next week). Post warm-up the main session was 5 x 4 mins at 5k target pace with 1 min recovery. Then 200m hard with 100m recoveries (in theory for 15 minutes but I only did 3 as Leaflet was waiting and I was running out of steam! Pleased with the 4 min efforts though, they felt good.
1) 0.52mi - 5:41(10:51/mi) 128/140bpm [1389b/mi] 53cal 219/243W
2) 0.4mi - 8:05(20:14/mi) 111/127bpm [2246b/mi] 56cal 104/304W
3) 0.52mi - 4:53(9:22/mi) 128/137bpm [1198b/mi] 47cal 248/288W
4) 0mi - 1:45(13:39:03/mi) 97/102bpm [79447b/mi] 5cal
5) 0.55mi - 4:04(7:26/mi) 131/144bpm [975b/mi] 42cal 316/414W
6) 0.05mi - 59(19:08/mi) 141/147bpm [2697b/mi] 10cal 96/319W
7) 0.54mi - 3:59(7:20/mi) 143/152bpm [1049b/mi] 44cal 312/371W
8) 0.06mi - 1:01(15:38/mi) 143/152bpm [2236b/mi] 10cal 133/302W
9) 0.54mi - 4:00(7:23/mi) 147/155bpm [1085b/mi] 46cal 307/386W
10) 0.06mi - 1:00(15:46/mi) 147/155bpm [2318b/mi] 10cal 99/305W
11) 0.55mi - 4:00(7:17/mi) 148/154bpm [1078b/mi] 46cal 307/343W
12) 0.06mi - 1:00(15:59/mi) 149/153bpm [2382b/mi] 11cal 108/330W
13) 0.55mi - 4:01(7:22/mi) 151/157bpm [1112b/mi] 47cal 306/394W
14) 0.05mi - 1:00(19:04/mi) 147/157bpm [2803b/mi] 10cal 98/332W
15) 0.05mi - 1:06(22:49/mi) 121/132bpm [2762b/mi] 5cal 67/107W
16) 0.12mi - 44(5:49/mi) 121/139bpm [703b/mi] 3cal 332/421W
17) 0.06mi - 1:00(15:55/mi) 136/143bpm [2164b/mi] 9cal 129/420W
18) 0.13mi - 44(5:50/mi) 141/151bpm [822b/mi] 8cal 416/449W
19) 0.07mi - 1:03(15:52/mi) 146/153bpm [2317b/mi] 11cal 108/424W
20) 0.13mi - 46(6:06/mi) 147/155bpm [897b/mi] 9cal 384/427W
21) 0.01mi - 11(26:28/mi) 157/159bpm [4156b/mi] 2cal 252/409W
5:41 8:05 4:53 1:45 4:04 59 3:59 1:01 4:00 1:00 4:00 1:00 4:01 1:00 1:06 44 1:00 44 1:03 46 11
northernslowcoach
Looks good x
Autumnleaves
Notes added :)
RRR-CAZ 🇬🇧
Good work
Sombrero
Excellent work again 👏
AndyJ57
Well done!
Bintmcskint
Fabulous 😊

Pace

30% 4% 12% 11% 38% 5%

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.
0.25 2:45 2:45 11:00 127 84-139 1397 169 162-174 223 189-243 5/2
0.50 5:22 2:37 10:26 131 114-140 1367 170 168-172 224 209-237 3/2
0.75 15:13 9:51 +5:43 39:26 107 80-119 4219 150 82-176 182 40-304 2/5
1.00 20:30 5:17 +17 21:07 115 106-127 2428 158 86-196 216 6-283 2/2
1.25 22:51 2:21 9:24 127 116-135 1194 170 168-174 250 235-278 2/1
1.50 29:18 6:27 +2:36 25:50 114 91-137 2945 169 110-182 265 10-414 4/3
1.75 31:16 1:58 7:51 128 98-141 1005 176 176-178 319 285-381 6/6
2.00 33:08 1:52 7:27 142 141-144 1057 176 174-180 321 188-335 7/4
2.25 35:31 2:23 9:33 138 129-147 1317 157 114-178 248 86-371 4/1
2.50 37:22 1:51 7:26 146 141-150 1084 176 174-180 317 292-337 4/2
2.75 39:44 2:22 9:29 142 132-152 1347 163 114-176 231 69-386 2/1
3.00 41:36 1:52 7:27 146 138-153 1087 175 174-176 314 300-344 2/4
3.25 43:57 2:21 9:24 151 139-155 1419 158 86-176 250 65-322 2/3
3.50 45:46 1:49 7:16 143 135-150 1040 175 166-176 298 204-343 2/4
3.75 47:37 1:50 7:21 151 150-153 1110 176 174-178 309 299-321 1/2
4.00 49:56 2:19 9:17 147 137-154 1364 161 80-178 245 55-394 1/4
4.25 51:49 1:54 7:34 152 146-155 1150 176 174-178 311 292-325 1/2
4.50 54:43 2:54 11:37 145 120-157 1684 144 106-178 188 57-332 1/6
4.75 59:25 4:42 +2:19 18:48 128 105-143 2406 153 96-202 232 56-449 5/12
5.00 1:01:36 2:10 8:41 146 138-154 1267 164 106-190 287 61-437 6/2
5.03 1:01:55 19 11:08 156 154-159 1737 190 190-190 341 99-427 0/0

Heart

133/159max
  • Show Beats/Mile

Elevation

Asc 19m, Range 26m, Flat prediction 51:01
Elevation Graph
No climbs of at least 10 metres detected.

Power

255W (449 max)
Power Graph
Power Bands

Cadence

165 (202 max) Stride Length: 96cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 65.7 174 4.7 36:56 10:14
Walk 12.4 116 0.4 9:02 25:40
Still 6.9 - - 5:02 -
Pause 15.0 - - 10:55 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 19 5:10 68.96% More
200m 41 5:28 71.86% More
400m 1:47 7:10 58.56% More
800m 3:37 7:16 65.31% More
1km 5:02 8:07 60.67% More
Mile 7:51 7:51 65.46% More
5k 28:35 9:12 62.23% More
5 miles 1:01:28 12:18 46.84% More

Predictions

Dist Time Per Mile WAVA
1M 8:39 8:39 59.38
5km 30:03 9:40 59.19
5M 50:41 10:08 56.80
10km 1:04:21 10:21 55.69
10M 1:48:33 10:51 54.61
Half 2:26:02 11:09 53.82
20M 3:52:29 11:37 52.08
Mara 5:12:47 11:56 50.71

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