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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

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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.
0.72 10:00 10:00 13:50 118 73-137 1633 143 82-166 245 72-352 18/19
1.49 20:00 10:00 13:06 138 123-154 1807 154 92-194 282 50-516 21/20
2.15 29:03 9:03 13:38 135 129-140 1840 149 38-230 249 18-384 15/16

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 154 max Delete HR Trace

  • Cadence Distribution

    148 avge / 230 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % 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 -

  • Power Distribution

    258W (516 max)

  • 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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