Thu 9th Mar 2023 at 6:44pm by Alun

Run > Track Session
  • rain
  • breezy
  • Time
    22:43
  • Miles
    2.95
  • Min/mi
    7:42
  • Pacing
    65%
  • WAVA
    64.01
  • Stride(cm)
    135
  • Cals
    340
  • Watts
    379
  • Cadence
    154
  • BPM
    152
  • %MHR
    87.1
  • B/mi
    1167
  • Surface
    Track

Notes & Comments

12 x 300m, jog 100m (45 seconds), all reps between 64 and 66 seconds. Stopped after 12 because I was blowing hard.
Progress is being made! 🏃🏻💪

Split Summary
===
1) 0.19m - 1:06(5:56/m) 126/148bpm [748b/mi] 12cal 468/593W
2) 0.06m - 50(13:19/m) 139/150bpm [1850b/mi] 11cal 311/498W
3) 0.19m - 1:05(5:51/m) 144/155bpm [843b/mi] 16cal 450/563W
4) 0.06m - 46(12:19/m) 143/154bpm [1761b/mi] 11cal 295/472W
5) 0.19m - 1:04(5:44/m) 148/158bpm [847b/mi] 17cal 427/537W
6) 0.06m - 46(12:16/m) 150/159bpm [1840b/mi] 11cal 300/496W
7) 0.19m - 1:05(5:49/m) 151/158bpm [878b/mi] 17cal 441/514W
8) 0.06m - 47(12:35/m) 149/157bpm [1874b/mi] 11cal 300/453W
9) 0.19m - 1:05(5:49/m) 151/161bpm [879b/mi] 17cal 459/549W
10) 0.06m - 47(12:33/m) 154/162bpm [1932b/mi] 11cal 295/460W
11) 0.19m - 1:06(5:54/m) 154/163bpm [909b/mi] 18cal 437/485W
12) 0.06m - 48(12:56/m) 153/163bpm [1979b/mi] 11cal 317/457W
13) 0.19m - 1:06(5:52/m) 153/163bpm [899b/mi] 17cal 447/521W
14) 0.06m - 48(12:44/m) 155/163bpm [1975b/mi] 11cal 315/459W
15) 0.19m - 1:04(5:45/m) 156/166bpm [897b/mi] 17cal 436/482W
16) 0.06m - 50(13:30/m) 156/167bpm [2107b/mi] 12cal 311/474W
17) 0.19m - 1:04(5:46/m) 157/168bpm [904b/mi] 17cal 460/543W
18) 0.07m - 47(10:27/m) 159/167bpm [1663b/mi] 12cal 297/485W
19) 0.19m - 1:16(6:47/m) 160/170bpm [1084b/mi] 21cal 426/574W
20) 0.06m - 39(10:27/m) 158/167bpm [1652b/mi] 10cal 247/300W
21) 0.17m - 1:04(6:24/m) 157/166bpm [1004b/mi] 17cal 448/582W
22) 0.08m - 52(10:47/m) 157/167bpm [1694b/mi] 13cal 279/468W
23) 0.17m - 1:06(6:21/m) 156/166bpm [990b/mi] 17cal 479/614W
24) 0.02m - 51(34:08/m) 152/166bpm [5187b/mi] 13cal 89/478W
1:06 50 1:05 46 1:04 46 1:05 47 1:05 47 1:06 48 1:06 48 1:04 50 1:04 47 1:16 39 1:04 52 1:06 51
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

24% 2% 8% 51% 15%

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.
0.13 45 45 5:59 118 75-137 706 172 170-176 480 98-593 0/0
0.25 1:56 1:11 9:30 140 120-150 1330 152 140-172 352 236-498 0/0
0.38 2:40 44 5:53 141 122-150 829 171 156-174 461 263-563 0/0
0.50 3:48 1:08 9:02 145 128-155 1311 152 140-174 340 217-472 0/0
0.63 4:32 44 5:52 146 128-154 855 171 154-172 441 284-537 0/0
0.75 5:38 1:06 8:50 151 135-159 1335 151 136-172 331 234-496 0/0
0.88 6:22 44 5:54 150 138-158 885 170 160-172 454 290-514 0/0
1.00 7:31 1:09 9:08 150 132-158 1371 148 136-168 336 241-453 0/0
1.13 8:16 45 6:03 149 136-158 901 167 162-168 475 268-516 0/0
1.25 9:23 1:07 8:55 155 142-162 1383 148 136-170 335 214-549 0/0
1.38 10:08 45 6:00 153 144-161 919 168 166-168 455 291-485 0/0
1.50 11:19 1:10 9:23 154 138-163 1444 146 134-166 346 252-469 0/0
1.63 12:03 44 5:54 152 140-160 897 168 168-170 469 286-521 0/0
1.75 13:11 1:08 9:08 156 143-163 1425 147 136-166 346 229-459 0/0
1.88 13:55 43 5:47 155 145-163 897 171 168-174 450 299-482 0/0
2.00 15:07 1:12 9:35 157 140-167 1505 146 132-170 341 241-474 0/0
2.13 15:51 45 5:56 155 144-164 920 169 166-172 484 354-543 0/0
2.25 16:53 1:02 8:12 161 148-168 1321 147 134-174 333 193-485 0/0
2.38 17:44 51 6:49 156 145-166 1064 166 142-172 433 299-574 0/0
2.50 18:49 1:06 8:45 161 147-170 1408 144 130-178 312 175-491 0/0
2.63 19:37 48 6:23 155 146-164 989 166 150-170 451 289-582 0/0
2.75 20:46 1:09 9:13 158 142-167 1457 143 90-168 316 78-476 0/0
2.88 21:35 49 6:31 154 142-164 1003 168 152-172 501 292-614 0/0
2.95 22:43 1:08 15:47 155 130-166 2446 110 62-168 176 10-480 0/0

Heart

152/170max
  • Show Beats/Mile

Elevation

Asc 0m, Range 0m, Flat prediction 22:43
Elevation Graph
No climbs of at least 10 metres detected.

Power

379W (614 max)
Power Graph
Power Bands

Cadence

154 (178 max) Stride Length: 135cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 58.9 168 2.2 13:23 6:00
Walk 40.9 134 0.7 9:17 12:57
Still 0.2 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:54 50.11% More
800m 3:36 7:15 56.52% More
1km 4:24 7:05 60.37% More
Mile 7:25 7:25 60.76% More

Predictions

Dist Time Per Mile WAVA
1M 7:09 7:09 63.00
5km 24:01 7:44 63.88
5M 39:54 7:59 62.74
10km 50:20 8:06 62.17
10M 1:23:39 8:22 61.91
Half 1:51:37 8:31 60.95
20M 2:55:22 8:46 61.48
Mara 3:53:59 8:56 61.44
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