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Mon 2nd Jun 2025 at 6:15pm by Keegan

Run > Intervals
  • breezy
  • Time
    53:11
  • Miles
    4.67
  • Min/mi
    11:23
  • Pacing
    0%
  • WAVA
    40.01
  • Stride(cm)
    88
  • Cals
    591
  • Watts
    355
  • Cadence
    161
  • BPM
    140
  • %MHR
    72.4
  • B/mi
    1592
  • Asc(m)
    18
  • Surface
    Track

Notes & Comments

4 comments
TAC - Track Lactate Session
1200m, 400m, 200m with 1 min recovery
1000m, 400m, 200m with 1 min recovery
800m, 400m, 200m with 1 min recovery
4-5 mins between sets
Tough session, but satisfying

1) 0.48mi - 4:20(8:58/mi) 127/140bpm [1140b/mi] 52cal 318/386W
2) 0.22mi - 2:40(11:49/mi) 127/144bpm [1501b/mi] 28cal 229/546W
3) 0.74mi - 4:48(6:30/mi) 138/150bpm [898b/mi] 59cal 438/529W
4) 0.01mi - 1:05(1:38:28/mi) 152/173bpm [14966b/mi] 15cal 40/442W
5) 0.25mi - 1:30(6:04/mi) 131/140bpm [794b/mi] 15cal 448/527W
6) 0.02mi - 1:00(1:01:46/mi) 153/175bpm [9450b/mi] 14cal 45/479W
7) 0.12mi - 40(5:39/mi) 144/151bpm [813b/mi] 8cal 437/531W
8) 0.16mi - 5:52(37:49/mi) 121/167bpm [4576b/mi] 43cal 60/492W
9) 0.62mi - 3:52(6:14/mi) 156/172bpm [972b/mi] 60cal 452/526W
10) 0.02mi - 1:00(46:51/mi) 169/181bpm [7918b/mi] 16cal 53/461W
11) 0.25mi - 1:27(5:53/mi) 156/166bpm [918b/mi] 20cal 467/562W
12) 0.02mi - 1:00(1:02:18/mi) 167/178bpm [10403b/mi] 15cal 23/471W
13) 0.12mi - 40(5:34/mi) 155/160bpm [862b/mi] 9cal 431/564W
14) 0.15mi - 4:46(32:03/mi) 132/175bpm [4230b/mi] 39cal 69/518W
15) 0.5mi - 2:59(6:01/mi) 154/166bpm [926b/mi] 42cal 461/578W
16) 0.03mi - 1:01(33:53/mi) 169/181bpm [5727b/mi] 15cal 63/475W
17) 0.25mi - 1:27(5:50/mi) 161/171bpm [939b/mi] 21cal 458/577W
18) 0.03mi - 1:00(37:19/mi) 169/180bpm [6306b/mi] 15cal 49/469W
19) 0.12mi - 39(5:21/mi) 158/164bpm [846b/mi] 9cal 466/568W
20) 0.58mi - 11:26(19:51/mi) 134/176bpm [2661b/mi] 96cal 131/534W
4:20 2:40 4:48 1:05 1:30 1:00 40 5:52 3:52 1:00 1:27 1:00 40 4:46 2:59 1:01 1:27 1:00 39 11:26
Sigh
Another great track session, well done Keegan!
Keegan
Thanks Sigh
Velociraptor
Well done 😀
Keegan
Thank you!

Pace

28% 1% 15% 3% 1% 52%

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 37 37 9:47 95 85-110 930 166 102-172 310 91-341 1/1
0.13 1:10 34 8:57 122 113-127 1093 167 166-168 305 297-310 2/1
0.19 1:44 34 9:01 129 127-132 1163 168 166-170 328 307-360 2/1
0.25 2:17 33 8:44 133 131-134 1161 167 166-168 339 321-359 0/1
0.31 2:51 34 8:59 136 135-137 1222 167 166-170 318 316-321 2/2
0.38 3:23 32 8:39 136 135-137 1177 168 166-168 317 312-321 3/1
0.44 3:55 32 8:35 137 135-139 1175 168 166-170 345 313-386 1/1
0.50 5:58 2:03 +1:35 32:47 128 92-140 4196 169 158-176 370 342-507 2/1
0.56 6:44 46 12:18 114 96-136 1402 175 170-178 399 115-538 1/2
0.63 7:35 50 13:25 138 125-144 1852 173 162-176 440 118-546 2/2
0.69 8:22 48 12:41 134 128-140 1700 172 158-178 391 110-502 1/1
0.75 12:29 4:06 +3:42 1:05:43 107 89-135 7032 180 162-188 471 427-529 3/2
0.81 12:55 27 7:06 105 93-119 745 181 178-186 449 436-473 1/1
0.88 13:18 23 6:12 127 120-133 787 178 176-180 462 443-506 2/1
0.94 13:43 24 6:28 138 134-141 891 176 176-178 480 464-503 1/2
1.00 14:07 24 6:25 144 141-145 924 176 176-176 450 440-461 1/1
1.06 14:32 25 6:39 146 145-147 970 176 176-176 433 426-439 1/1
1.13 14:56 24 6:24 147 146-148 941 175 174-176 434 422-455 0/1
1.19 15:21 25 6:42 148 147-148 992 175 174-176 449 442-454 0/1
1.25 15:45 25 6:34 149 148-150 978 174 174-176 438 426-456 2/1
1.31 16:10 25 6:38 149 149-150 988 175 174-176 418 412-426 1/1
1.38 16:34 24 6:27 148 147-149 954 174 174-176 423 415-437 1/1
1.44 17:00 25 6:42 148 147-149 991 174 174-176 445 437-453 2/2
1.50 18:22 1:23 22:02 147 124-173 3239 180 170-194 471 433-527 1/1
1.56 18:46 24 6:17 126 124-129 792 181 178-184 463 452-479 1/2
1.63 19:08 22 5:50 132 130-133 771 177 176-178 470 455-479 1/2
1.69 19:31 24 6:18 136 133-138 857 176 176-176 479 470-493 2/1
1.75 20:48 1:17 20:30 151 139-175 3096 177 158-188 456 206-531 1/1
1.81 21:09 21 5:30 143 141-147 785 185 184-188 499 487-530 2/1
1.88 23:52 2:43 43:24 132 110-167 5729 139 94-186 251 68-494 2/1
1.94 25:13 1:22 21:50 112 109-116 2446 107 104-110 102 31-136 2/1
2.00 27:12 1:58 31:33 113 102-121 3564 136 98-214 167 74-290 1/2
2.06 27:35 23 6:06 114 110-121 696 188 184-190 486 427-526 3/2
2.13 27:58 23 6:08 135 122-144 828 178 176-180 460 452-474 2/2
2.19 28:21 23 6:12 149 145-153 924 177 176-178 469 453-497 3/2
2.25 28:44 23 6:15 157 154-161 980 176 174-176 492 465-520 1/2
2.31 29:08 24 6:22 162 161-164 1031 176 176-176 455 443-465 2/1
2.38 29:32 24 6:22 165 164-166 1051 175 174-176 434 425-443 2/3
2.44 29:56 24 6:24 167 167-169 1068 175 174-176 459 442-477 2/2
2.50 30:20 24 6:23 170 169-170 1085 175 174-176 456 444-476 2/2
2.56 30:43 23 6:07 171 170-172 1045 176 174-176 444 436-448 2/1
2.63 31:07 24 6:26 172 171-172 1107 176 176-176 443 433-459 3/2
2.69 32:18 1:11 18:57 163 144-181 3088 162 96-190 414 56-562 0/1
2.75 32:41 23 6:03 151 146-155 914 186 182-188 506 491-517 1/1
2.81 33:03 22 5:58 159 156-162 949 181 180-182 497 474-510 1/1
2.88 33:26 23 6:01 164 162-166 988 180 178-182 462 457-473 0/1
2.94 34:41 1:15 20:07 164 153-178 3300 185 178-190 510 462-564 1/1
3.00 35:03 21 5:43 154 152-158 880 190 188-190 514 497-560 1/1
3.06 37:40 2:37 41:58 142 119-175 5960 129 90-188 201 69-549 3/1
3.13 38:54 1:14 19:52 117 114-119 2324 108 100-164 101 82-346 2/1
3.19 40:00 1:06 17:31 127 115-138 2224 136 82-162 228 50-344 2/2
3.25 40:23 23 6:02 134 126-144 809 183 176-190 514 496-578 3/1
3.31 40:45 23 6:00 146 144-150 876 176 176-178 498 492-511 1/1
3.38 41:08 23 6:04 154 150-157 933 176 174-176 476 468-496 0/1
3.44 41:32 24 6:17 159 157-161 999 175 172-180 472 462-478 2/1
3.50 41:55 23 6:11 161 160-163 995 176 174-180 475 461-492 1/1
3.56 42:18 23 6:11 162 161-163 1001 176 174-178 479 470-493 1/1
3.63 42:40 22 5:58 164 163-165 977 177 176-180 459 453-474 1/2
3.69 43:37 56 15:03 170 165-181 2559 161 86-186 325 71-475 3/1
3.75 44:15 38 10:06 158 151-171 1596 180 124-188 508 438-577 1/1
3.81 44:36 22 5:49 157 151-161 914 184 180-188 489 457-530 0/1
3.88 44:59 22 5:56 164 162-167 974 181 180-184 481 468-500 1/2
3.94 45:21 22 5:53 169 167-171 994 182 180-184 471 462-478 1/2
4.00 46:32 1:11 18:59 167 156-180 3170 162 92-186 304 2-568 1/1
4.06 46:51 19 5:11 157 155-160 814 191 188-192 535 516-562 0/1
4.13 48:48 1:57 31:08 155 132-176 4827 141 80-190 238 7-538 0/1
4.19 53:32 4:44 1:15:45 121 112-135 9167 104 92-124 86 26-128 0/1
4.25 54:47 1:15 20:02 113 110-116 2264 108 102-164 100 57-266 1/1
4.31 55:23 36 9:31 126 113-138 1199 168 164-172 320 299-350 2/1
4.38 55:56 33 8:42 142 138-146 1235 168 166-170 339 320-378 1/0
4.44 56:29 33 8:55 148 146-150 1319 166 164-168 335 327-340 3/2
4.50 57:02 33 8:41 153 150-154 1328 168 166-170 330 324-338 1/1
4.56 57:35 33 8:46 155 153-156 1359 167 166-170 335 330-342 1/1
4.62 58:07 32 8:39 156 155-157 1350 167 166-168 337 332-340 1/1
4.67 58:28 21 8:21 158 157-158 1319 167 164-168 344 335-357 1/0

Heart

140/181max
  • Show Beats/Mile

Elevation

Asc 18m, Range 6m, Flat prediction 53:11
Elevation Graph
No climbs of at least 10 metres detected.

Power

355W (578 max)
Power Graph
Power Bands

Cadence

161 (214 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 54.8 174 4.4 29:40 8:02
Walk 12.8 103 0.3 8:11 26:11
Still 24.0 - - 15:20 -
Pause 8.3 - - 5:17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:46 55.73% More
800m 2:59 6:00 62.20% More
1km 3:51 6:12 63.25% More
Mile 7:22 7:22 56.88% More
5k 32:16 10:23 43.52% More

Predictions

Dist Time Per Mile WAVA
1M 10:11 10:11 41.16
5km 34:21 11:03 40.89
5M 57:13 11:27 39.94
10km 1:12:15 11:38 39.46
10M 2:00:22 12:02 38.83
Half 2:40:48 12:16 38.33
20M 4:13:10 12:40 38.02
Mara 5:38:13 12:55 38.01

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