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Wed 11th Jun 2025 at 6:33pm by GlennR

Run > Drills
  • Amazing
  • breezy
  • warm
  • Time
    29:28
  • Miles
    2.16
  • Min/mi
    13:39
  • Pacing
    84.9%
  • WAVA
    39.68
  • Stride(cm)
    78
  • Cals
    280
  • Watts
    250
  • Cadence
    152
  • BPM
    126
  • %MHR
    72.6
  • B/mi
    1713
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

Usual current Wednesday thing.

Fifteen minutes walk-jog warm up, 4 x 30s cadence drills with 30s walk recoveries, ten minutes walk-jog warm down.

Performance condition minus three for some reason, recovery time 16 hours.

1) 1mi - 14:11(14:11/mi) 116/135bpm [1645b/mi] 125cal 197/380W
2) 0.06mi - 49(13:49/mi) 128/131bpm [1769b/mi] 8cal 223/348W
3) 0.04mi - 27(10:43/mi) 129/134bpm [1383b/mi] 5cal 216/367W
4) 0.06mi - 30(9:01/mi) 135/141bpm [1218b/mi] 6cal 263/372W
5) 0.03mi - 30(15:46/mi) 141/144bpm [2224b/mi] 6cal 102/360W
6) 0.06mi - 30(8:22/mi) 140/146bpm [1171b/mi] 6cal 349/427W
7) 0.03mi - 30(16:12/mi) 147/148bpm [2382b/mi] 6cal 218/384W
8) 0.06mi - 30(8:04/mi) 146/149bpm [1177b/mi] 7cal 355/492W
9) 0.03mi - 30(15:33/mi) 150/152bpm [2333b/mi] 6cal 181/403W
10) 0.06mi - 30(8:27/mi) 146/149bpm [1233b/mi] 6cal 316/452W
11) 0.03mi - 30(19:21/mi) 150/152bpm [2901b/mi] 6cal 142/363W
12) 0.7mi - 10:00(14:17/mi) 131/144bpm [1871b/mi] 93cal 205/526W
13) 0mi - 1(8:01/mi) 132/132bpm [1058b/mi] 308/308W
14:11 49 27 30 30 30 30 30 30 30 30 10:00 1
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

60% 29% 5% 6%

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 1:15 1:15 19:53 78 72-85 1551 115 114-118 139 123-175 1/2
0.13 2:09 54 14:28 81 75-87 1172 142 112-232 194 64-279 2/1
0.19 3:04 56 14:50 100 76-111 1483 149 116-240 224 147-288 1/1
0.25 3:57 52 13:58 115 110-119 1605 143 118-164 221 154-293 1/1
0.31 4:47 50 13:23 117 113-119 1566 150 116-164 243 151-289 1/1
0.38 5:35 48 12:46 116 112-119 1482 149 116-164 243 154-297 1/1
0.44 6:28 53 14:04 124 120-128 1745 143 110-164 225 143-311 1/2
0.50 7:20 52 13:59 129 127-130 1805 140 114-166 231 153-316 3/2
0.56 8:15 55 14:35 128 126-130 1867 151 116-168 246 47-343 1/1
0.63 9:07 52 13:54 129 124-133 1794 147 114-168 245 155-318 1/1
0.69 10:00 53 14:02 126 123-128 1768 151 116-168 238 142-290 1/1
0.75 10:47 47 12:31 127 124-131 1591 160 116-170 304 149-380 2/2
0.81 11:35 48 12:50 124 118-130 1591 153 110-172 238 51-308 2/1
0.88 12:24 49 13:09 129 126-130 1697 161 124-170 274 163-337 0/1
0.94 13:16 52 13:48 130 126-133 1794 153 118-170 245 146-316 1/1
1.00 14:09 54 14:19 131 126-135 1875 154 110-168 240 69-312 2/2
1.06 15:01 51 13:41 128 125-131 1752 144 120-172 237 157-348 1/1
1.13 15:39 38 10:07 131 125-135 1326 176 114-198 309 150-372 2/3
1.19 16:25 46 12:16 140 134-144 1718 182 80-188 321 116-368 1/1
1.25 16:56 32 8:25 140 136-147 1178 185 160-194 352 118-427 1/1
1.31 17:41 44 11:50 146 143-148 1727 148 118-198 267 148-492 2/1
1.38 18:26 46 12:12 149 145-152 1818 168 120-194 303 150-405 1/1
1.44 18:58 32 8:25 147 144-151 1237 189 172-192 341 241-452 1/1
1.50 20:08 1:10 18:36 141 129-152 2623 139 110-192 178 46-363 1/1
1.56 21:02 55 14:33 132 129-134 1921 144 104-172 248 123-335 1/1
1.63 21:57 54 14:31 129 128-132 1874 145 110-166 264 144-359 2/2
1.69 22:46 49 13:04 129 127-131 1686 157 110-170 307 146-526 1/1
1.75 23:43 57 15:16 127 125-131 1939 156 110-168 258 135-317 1/1
1.81 24:38 55 14:33 128 126-130 1863 154 100-230 276 108-396 1/2
1.88 25:29 52 13:48 129 127-130 1779 160 120-176 268 126-363 2/2
1.94 26:23 53 14:15 129 126-131 1839 150 114-170 250 139-325 2/1
2.00 27:18 56 14:48 132 130-133 1955 162 110-168 281 168-362 2/2
2.06 28:11 53 14:09 133 131-135 1882 152 114-234 236 88-355 2/2
2.13 29:03 52 13:52 134 131-135 1858 152 114-170 257 139-321 2/2
2.16 29:27 24 10:58 132 131-133 1449 172 170-174 322 308-341 1/1

Heart

126/152max
  • Show Beats/Mile

Elevation

Asc 4m, Range 4m, Flat prediction 29:28
Elevation Graph
No climbs of at least 10 metres detected.

Power

250W (526 max)
Power Graph
Power Bands

Cadence

152 (240 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 66.3 169 1.6 19:31 12:02
Walk 33.1 116 0.5 9:45 18:04
Still 0.6 - - 11 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:32 10:13 36.94% More
800m 5:40 11:24 39.42% More
1km 7:20 11:48 40.35% More
Mile 12:30 12:30 41.46% More

Predictions

Dist Time Per Mile WAVA
1M 12:32 12:32 41.35
5km 44:06 14:12 38.32
5M 1:14:46 14:57 37.06
10km 1:35:08 15:19 36.46
10M 2:41:17 16:08 35.45
Half 3:37:36 16:37 34.75
20M 5:47:56 17:24 34.13
Mara 7:49:26 17:55 33.91
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