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Fri 16th May 2025 at 4:54pm by GlennR
Run > Drills
Amazing
warm
-
Time
29:03
-
Miles
2.15
-
Min/mi
13:31
-
Pacing
88.1%
-
WAVA
40.02
-
Stride(cm)
80
-
Cals
282
-
Watts
258
-
Cadence
148
-
BPM
130
-
%MHR
75.3
-
B/mi
1760
-
Asc(m)
7
-
Surface
Road
Notes & Comments
Fifteen minutes walk-jog warm up, 4 x 30s cadence drills with 30s walk recoveries, ten minute walk-jog warm down.
Performance condition zero, recovery time 18 hours.
1) 1mi - 13:50(13:50/mi) 122/137bpm [1688b/mi] 127cal 221/352W
2) 0.08mi - 1:10(15:13/mi) 129/131bpm [1962b/mi] 9cal 152/342W
3) 0mi - 2(17:15/mi) 124/124bpm [2139b/mi] 250/250W
4) 0.06mi - 30(8:49/mi) 132/142bpm [1164b/mi] 6cal 377/431W
5) 0.03mi - 30(17:02/mi) 144/145bpm [2454b/mi] 6cal 108/426W
6) 0.06mi - 30(8:04/mi) 142/147bpm [1145b/mi] 7cal 340/468W
7) 0.03mi - 30(17:51/mi) 148/150bpm [2642b/mi] 6cal 185/401W
8) 0.06mi - 30(8:36/mi) 144/150bpm [1239b/mi] 6cal 396/466W
9) 0.02mi - 30(20:29/mi) 151/153bpm [3093b/mi] 6cal 194/452W
10) 0.05mi - 30(9:06/mi) 146/151bpm [1330b/mi] 6cal 390/516W
11) 0.03mi - 30(19:41/mi) 151/154bpm [2972b/mi] 6cal 175/423W
12) 0.73mi - 10:00(13:42/mi) 135/145bpm [1848b/mi] 97cal 200/384W
13) 0mi - 1(7:43/mi) 136/136bpm [1049b/mi] 291/291W
13:50 1:10 2 30 30 30 30 30 30 30 30 10:00 1
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
1:13 |
1:13 |
19:24 |
83 73-90 |
1610 |
114 96-118 |
141 97-176 |
1/2 |
0.13 |
1:59 |
46 |
12:19 |
101 91-120 |
1243 |
155 110-164 |
259 72-347 |
1/1 |
0.19 |
2:54 |
55 |
14:41 |
122 119-125 |
1791 |
139 110-162 |
208 134-272 |
1/2 |
0.25 |
3:48 |
54 |
14:30 |
118 115-122 |
1712 |
141 112-160 |
214 143-268 |
1/2 |
0.31 |
4:40 |
52 |
13:49 |
119 115-123 |
1645 |
134 82-160 |
232 136-345 |
1/2 |
0.38 |
5:34 |
53 |
14:14 |
123 120-126 |
1751 |
143 118-160 |
255 162-323 |
2/1 |
0.44 |
6:26 |
52 |
13:57 |
125 122-127 |
1743 |
151 120-162 |
267 168-322 |
3/2 |
0.50 |
7:09 |
43 |
11:31 |
127 124-132 |
1463 |
163 160-166 |
317 252-347 |
2/2 |
0.56 |
7:57 |
48 |
12:45 |
129 127-132 |
1644 |
146 114-166 |
267 171-345 |
2/2 |
0.63 |
8:47 |
50 |
13:21 |
132 129-134 |
1763 |
147 118-166 |
260 170-333 |
1/2 |
0.69 |
9:37 |
50 |
13:18 |
133 130-137 |
1769 |
153 118-166 |
289 174-346 |
1/1 |
0.75 |
10:28 |
51 |
13:41 |
133 131-135 |
1821 |
145 112-164 |
279 167-352 |
2/1 |
0.81 |
11:15 |
47 |
12:24 |
134 130-137 |
1662 |
158 122-166 |
282 153-335 |
2/2 |
0.88 |
12:03 |
48 |
12:48 |
134 132-136 |
1716 |
160 120-166 |
276 168-305 |
1/1 |
0.94 |
12:52 |
49 |
13:10 |
133 130-137 |
1752 |
150 120-168 |
244 158-294 |
1/1 |
1.00 |
13:50 |
58 |
15:30 |
131 129-134 |
2031 |
149 114-166 |
234 56-340 |
2/1 |
1.06 |
14:47 |
57 |
15:12 |
129 127-131 |
1961 |
144 110-164 |
231 50-342 |
2/1 |
1.13 |
15:26 |
39 |
10:16 |
129 123-140 |
1325 |
165 114-192 |
308 50-431 |
2/1 |
1.19 |
16:12 |
46 |
12:24 |
142 140-145 |
1760 |
172 114-194 |
363 128-468 |
2/2 |
1.25 |
16:58 |
46 |
12:11 |
146 141-150 |
1779 |
167 114-192 |
308 113-406 |
1/2 |
1.31 |
17:31 |
33 |
8:53 |
145 141-150 |
1289 |
177 118-192 |
375 117-466 |
3/2 |
1.38 |
18:20 |
49 |
13:01 |
148 144-153 |
1926 |
146 92-192 |
326 112-516 |
2/1 |
1.44 |
19:25 |
1:05 |
17:21 |
146 136-154 |
2533 |
137 96-188 |
246 103-450 |
2/2 |
1.50 |
20:19 |
54 |
14:19 |
134 133-136 |
1919 |
154 104-166 |
278 128-348 |
2/2 |
1.56 |
21:04 |
45 |
11:58 |
131 129-133 |
1567 |
160 114-166 |
313 127-359 |
1/2 |
1.63 |
21:57 |
53 |
14:09 |
133 131-135 |
1882 |
137 78-166 |
246 115-384 |
2/2 |
1.69 |
22:50 |
53 |
14:06 |
133 130-135 |
1875 |
145 110-166 |
245 156-320 |
2/2 |
1.75 |
23:42 |
52 |
13:51 |
134 131-136 |
1857 |
141 90-168 |
212 80-299 |
0/1 |
1.81 |
24:34 |
52 |
13:56 |
136 133-138 |
1894 |
150 106-170 |
242 143-305 |
2/3 |
1.88 |
25:28 |
54 |
14:26 |
137 135-139 |
1977 |
140 38-170 |
213 18-295 |
2/2 |
1.94 |
26:17 |
50 |
13:13 |
136 134-138 |
1797 |
158 110-230 |
249 137-319 |
1/1 |
2.00 |
27:02 |
45 |
11:58 |
137 135-138 |
1639 |
145 40-168 |
259 51-321 |
1/1 |
2.06 |
27:53 |
50 |
13:27 |
138 136-140 |
1855 |
162 106-170 |
276 145-331 |
1/1 |
2.13 |
28:46 |
53 |
14:12 |
138 136-140 |
1960 |
156 120-168 |
274 160-323 |
2/2 |
2.15 |
29:03 |
17 |
11:14 |
136 134-136 |
1527 |
164 162-166 |
286 279-291 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
66.2 |
166 |
1.6 |
19:14 |
12:02 |
Walk |
33.6 |
113 |
0.6 |
9:45 |
17:41 |
Still |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:41 |
10:47 |
34.98% |
More |
800m |
6:08 |
12:20 |
36.44% |
More |
1km |
7:49 |
12:35 |
37.80% |
More |
Mile |
12:45 |
12:45 |
40.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:26 |
12:26 |
41.68 |
5km |
43:42 |
14:04 |
38.67 |
5M |
1:14:05 |
14:49 |
37.40 |
10km |
1:34:17 |
15:10 |
36.79 |
10M |
2:39:49 |
15:59 |
35.78 |
Half |
3:35:38 |
16:28 |
35.07 |
20M |
5:44:47 |
17:14 |
34.44 |
Mara |
7:45:11 |
17:45 |
34.22 |
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