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Wed 23rd Apr 2025 at 7:00pm by Honley Lion

Run > Track Session
  • Time
    28:09
  • Miles
    3.62
  • Min/mi
    7:47
  • Pacing
    77.1%
  • WAVA
    69.75
  • Stride(cm)
    109
  • Cals
    360
  • Watts
    301
  • Cadence
    190
  • BPM
    132
  • %MHR
    77.9
  • B/mi
    1030
  • Asc(m)
    3
  • Surface
    Track

Notes & Comments

4 minute effort with 2 minute recoveries x5

1) 0.58mi - 4:03(7:01/mi) 108/128bpm [757b/mi] 43cal 324/410W
2) 0.19mi - 2:01(10:26/mi) 115/129bpm [1199b/mi] 22cal 224/344W
3) 0.58mi - 4:00(6:57/mi) 129/134bpm [896b/mi] 52cal 327/357W
4) 0.18mi - 2:00(11:18/mi) 120/134bpm [1356b/mi] 22cal 199/349W
5) 0.57mi - 4:00(7:02/mi) 132/150bpm [927b/mi] 53cal 333/363W
6) 0.19mi - 2:00(10:38/mi) 147/152bpm [1563b/mi] 27cal 223/352W
7) 0.57mi - 4:00(7:03/mi) 145/154bpm [1022b/mi] 56cal 333/350W
8) 0.18mi - 2:00(11:02/mi) 143/161bpm [1577b/mi] 26cal 199/352W
9) 0.59mi - 4:01(6:51/mi) 150/156bpm [1029b/mi] 58cal 339/430W
10) 0.01mi - 3(6:47/mi) 156/156bpm [1058b/mi] 1cal 364/415W
4:03 2:01 4:00 2:00 4:00 2:00 4:00 2:00 4:01 3

Pace

7% 3% 14% 4% 38% 34%

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 53 53 7:06 84 76-97 597 203 192-210 341 318-410 1/1
0.25 1:47 54 7:09 103 97-107 737 200 198-202 316 304-327 1/1
0.38 2:40 53 7:01 114 107-119 801 200 198-202 331 323-339 1/1
0.50 3:31 52 6:54 122 119-126 841 200 198-202 333 326-340 1/1
0.63 4:44 1:12 9:39 125 117-129 1205 169 128-204 256 129-348 1/1
0.75 5:52 1:08 9:08 109 105-117 995 184 134-198 236 149-272 0/1
0.88 6:47 55 7:17 120 114-129 875 198 186-204 307 265-342 1/1
1.00 7:41 54 7:10 128 126-131 918 200 186-204 334 322-348 1/1
1.13 8:32 52 6:53 129 127-131 887 202 198-204 337 326-350 2/1
1.25 9:23 51 6:50 133 131-134 908 201 200-202 345 331-357 1/2
1.38 10:29 1:05 8:41 133 126-134 1155 181 102-204 298 122-354 1/1
1.50 11:50 1:22 10:56 118 109-126 1290 163 132-192 201 132-300 2/1
1.63 12:47 56 7:32 114 110-120 859 196 182-202 307 262-339 1/2
1.75 13:41 54 7:10 124 120-127 888 199 196-200 330 321-343 1/1
1.88 14:34 53 7:06 133 127-141 944 198 196-200 335 330-343 1/1
2.00 15:25 51 6:48 144 141-146 980 199 196-200 338 326-350 1/2
2.13 16:31 1:06 8:45 149 146-150 1303 178 132-200 301 151-363 2/1
2.25 17:47 1:17 10:15 146 143-152 1497 170 134-198 208 145-266 1/2
2.38 18:45 57 7:37 139 125-146 1059 195 186-200 308 268-343 2/1
2.50 19:38 54 7:12 136 127-143 978 198 196-200 329 315-346 1/1
2.63 20:31 52 7:00 147 143-150 1028 198 194-200 335 329-344 1/2
2.75 21:23 52 6:55 152 150-154 1052 197 196-198 338 329-344 1/1
2.88 22:26 1:03 8:24 155 153-161 1303 181 130-200 288 49-352 1/1
3.00 23:47 1:22 10:52 141 127-156 1533 162 130-194 194 138-273 0/1
3.13 24:44 56 7:30 135 128-145 1013 197 192-202 306 266-356 1/1
3.25 25:38 55 7:18 151 145-156 1102 198 196-200 323 317-337 1/1
3.38 26:31 52 6:58 153 152-155 1066 198 196-200 342 326-348 1/1
3.50 27:22 51 6:49 153 151-155 1043 197 194-198 343 339-349 1/1
3.62 28:09 47 6:19 155 153-156 980 200 196-206 372 265-430 1/1

Heart

132/161max
  • Show Beats/Mile

Elevation

Asc 3m, Range 4m, Flat prediction 28:09
Elevation Graph
No climbs of at least 10 metres detected.

Power

301W (430 max)
Power Graph
Power Bands

Cadence

190 (210 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 87.7 197 3.4 24:41 7:16
Walk 12.3 133 0.2 3:28 15:01

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:27 57.62% More
800m 3:23 6:47 65.48% More
1km 4:19 6:56 67.84% More
Mile 7:35 7:35 67.53% More
5k 24:29 7:53 68.39% More

Predictions

Dist Time Per Mile WAVA
1M 7:01 7:01 73.05
5km 23:52 7:41 70.15
5M 39:54 7:59 68.78
10km 50:26 8:07 68.11
10M 1:24:18 8:26 67.14
Half 1:52:50 8:37 66.34
20M 2:58:10 8:55 65.96
Mara 3:58:28 9:06 66.04
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