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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
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

49% 42% 6% 3%

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 1:13 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

Heart

130/154max
  • Show Beats/Mile

Elevation

Asc 7m, Range 4m, Flat prediction 29:03
Elevation Graph
No climbs of at least 10 metres detected.

Power

258W (516 max)
Power Graph
Power Bands

Cadence

148 (230 max) Stride Length: 80cm
Cadence Chart
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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