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Fri 18th Apr 2025 at 5:05pm by GlennR

Run > Drills
  • Amazing
  • breezy
  • warm
  • Time
    22:04
  • Miles
    1.64
  • Min/mi
    13:27
  • Pacing
    89.9%
  • WAVA
    39.65
  • Stride(cm)
    79
  • Cals
    226
  • Watts
    265
  • Cadence
    150
  • BPM
    133
  • %MHR
    77
  • B/mi
    1793
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

Ten minutes walk-jog warmup, 2 x 30s cadence drills with 30s walk recoveries, ten minutes walk-jog warm down.

Performance condition plus two, recovery time 16 hours.

1) 0.7mi - 10:00(14:15/mi) 123/139bpm [1752b/mi] 95cal 235/407W
2) 0mi - 1(13:37/mi) 135/135bpm [1838b/mi] 149/149W
3) 0.05mi - 30(9:51/mi) 135/140bpm [1329b/mi] 5cal 246/361W
4) 0.03mi - 30(18:38/mi) 142/143bpm [2647b/mi] 5cal 173/336W
5) 0.05mi - 30(9:15/mi) 140/143bpm [1295b/mi] 6cal 341/409W
6) 0.03mi - 30(19:27/mi) 145/146bpm [2820b/mi] 6cal 159/388W
7) 0.77mi - 10:00(12:57/mi) 142/147bpm [1839b/mi] 108cal 247/370W
8) 0mi - 2(11:44/mi) 145/145bpm [1701b/mi] 1cal 348/350W
10:00 1 30 30 30 30 10:00 2
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

47% 49% 4%

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.
0.06 1:09 1:09 18:20 90 78-97 1649 115 112-120 155 123-182 3/2
0.13 1:56 47 12:29 96 88-114 1199 154 116-162 315 161-374 1/0
0.19 2:49 54 14:20 120 115-123 1720 142 118-162 250 176-315 1/1
0.25 3:45 55 14:44 125 122-127 1841 135 114-160 214 158-300 1/1
0.31 4:36 52 13:47 125 120-129 1722 159 120-162 285 237-316 1/1
0.38 5:25 48 12:54 129 128-131 1665 149 118-162 253 167-301 0/1
0.44 6:16 51 13:35 131 130-132 1780 145 122-164 246 158-316 1/1
0.50 7:07 51 13:41 134 131-137 1834 143 116-164 246 64-315 2/1
0.56 8:01 55 14:33 134 130-137 1950 161 158-164 295 286-311 1/1
0.63 8:52 50 13:27 136 134-139 1830 156 120-164 294 164-337 1/1
0.69 9:43 51 13:39 138 136-139 1884 144 114-162 255 162-407 1/1
0.75 10:28 45 11:58 135 132-139 1617 149 110-184 245 148-361 1/2
0.81 11:18 50 13:13 141 138-143 1865 151 112-238 264 150-409 1/1
0.88 12:12 55 14:35 143 139-146 2086 144 88-186 256 134-388 1/1
0.94 12:55 43 11:29 138 137-140 1585 164 158-168 292 266-305 1/1
1.00 13:47 52 13:52 141 139-142 1956 150 120-168 272 149-370 0/1
1.06 14:39 51 13:38 142 139-143 1936 152 118-168 275 153-326 1/1
1.13 15:23 44 11:46 141 140-143 1659 165 158-168 300 262-331 1/1
1.19 16:12 50 13:16 140 138-143 1858 164 162-166 305 264-320 2/1
1.25 17:04 51 13:38 142 139-143 1936 150 114-170 251 155-302 1/2
1.31 17:54 51 13:34 142 141-144 1927 149 90-168 272 135-329 1/1
1.38 18:37 43 11:20 144 142-145 1633 165 162-168 308 157-333 1/0
1.44 19:31 54 14:19 146 144-147 2090 146 118-168 239 61-332 1/1
1.50 20:15 44 11:46 144 143-145 1695 164 128-168 297 251-311 1/2
1.56 21:04 49 13:04 142 140-145 1855 151 110-168 258 153-328 0/1
1.63 21:54 50 13:26 143 141-144 1922 160 124-168 320 187-365 2/1
1.64 22:04 10 14:37 144 143-145 2104 161 160-164 350 347-352 0/0

Heart

133/147max
  • Show Beats/Mile

Elevation

Asc 4m, Range 3m, Flat prediction 22:04
Elevation Graph
No climbs of at least 10 metres detected.

Power

265W (409 max)
Power Graph
Power Bands

Cadence

150 (238 max) Stride Length: 79cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 70.5 163 1.3 15:34 12:20
Walk 29.3 116 0.4 6:28 17:17
Still 0.2 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 3:04 12:21 30.53% More
800m 6:20 12:44 35.28% More
1km 7:57 12:47 37.20% More
Mile 13:01 13:01 39.84% More

Predictions

Dist Time Per Mile WAVA
1M 12:45 12:45 40.65
5km 44:50 14:26 37.69
5M 1:15:59 15:12 36.47
10km 1:36:42 15:34 35.87
10M 2:43:56 16:24 34.88
Half 3:41:11 16:53 34.19
20M 5:53:39 17:41 33.58
Mara 7:57:09 18:13 33.36
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