Wed 22nd Mar 2023 at 11:14am by Tiggers mate Roo

Run > Track Session
  • Time
    1:36:00
  • Miles
    5.55
  • Min/mi
    17:18
  • Pacing
    0%
  • WAVA
    39.64
  • Stride(cm)
    56
  • Cals
    514
  • Watts
    186
  • Cadence
    166
  • BPM
    118
  • %MHR
    71.6
  • B/mi
    2045
  • Asc(m)
    280
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

8x 100m 26.0 25.6 25.7 26.2. 25.7. 26.6 26.2. 25.5

6 x 5-10-5 drill 3 x 3-6-10 shuttle run

3 x. Split mile. 1000m tempo, 200m jog, 400m hard. 5:49 2:12. 5:52 2:12. 5:55 2:11 ( pace on kms slightly slower than intended but quite windy, and legs a bit tired from 100ms )

Split Summary
===
1) 1.02mi - 13:24(13:06/mi) 105/126bpm [1375b/mi] 83/91rpm 225/529W 4.58/6.65mph
2) 0.12mi - 4:25(37:25/mi) 103/125bpm [3853b/mi] 66/91rpm 73/448W 1.61/7.72mph
3) 0.05mi - 26(8:07/mi) 87/88bpm [705b/mi] 91/97rpm 238/343W 7.44/9.77mph
4) 0.05mi - 1:40(30:50/mi) 111/133bpm [3422b/mi] 74/97rpm 68/344W 1.96/8.63mph
5) 0.05mi - 25(7:48/mi) 87/91bpm [678b/mi] 95/102rpm 256/413W 7.66/10.5mph
6) 0.06mi - 1:46(27:20/mi) 110/137bpm [3007b/mi] 85/98rpm 41/440W 2.2/9.85mph
7) 0.04mi - 25(9:35/mi) 84/92bpm [805b/mi] 91/99rpm 220/415W 6.27/9.66mph
8) 0.05mi - 1:52(36:12/mi) 113/139bpm [4090b/mi] 60/98rpm 69/413W 1.66/8.86mph
9) 0.05mi - 26(8:07/mi) 94/116bpm [762b/mi] 93/100rpm 262/403W 7.42/9.9mph
10) 0.11mi - 1:50(16:40/mi) 115/140bpm [1917b/mi] 94/99rpm 26/427W 3.61/9.48mph
11) 0.05mi - 25(7:53/mi) 104/123bpm [820b/mi] 91/100rpm 243/389W 7.63/10.01mph
12) 0.06mi - 1:42(27:22/mi) 117/139bpm [3201b/mi] 95/98rpm 57/438W 2.2/10.01mph
13) 0.06mi - 26(7:30/mi) 102/109bpm [765b/mi] 94/100rpm 270/383W 7.98/9.89mph
14) 0.09mi - 1:49(20:44/mi) 117/140bpm [2426b/mi] 76/98rpm 39/383W 2.89/9.5mph
15) 0.06mi - 26(7:35/mi) 100/105bpm [758b/mi] 93/102rpm 245/345W 7.96/9.81mph
16) 0.14mi - 2:04(15:15/mi) 113/138bpm [1724b/mi] 63/101rpm 32/359W 3.93/9.73mph
17) 0.06mi - 25(6:55/mi) 99/114bpm [684b/mi] 96/106rpm 285/426W 8.72/11.27mph
18) 0.18mi - 12:34(1:08:47/mi) 111/140bpm [7636b/mi] 66/109rpm 49/454W 0.87/9.81mph
19) 0.13mi - 3:42(27:57/mi) 83/106bpm [2320b/mi] 52/54rpm 11/98W 2.15/2.73mph
20) 0.62mi - 5:49(9:19/mi) 134/150bpm [1248b/mi] 91/94rpm 242/349W 6.44/6.9mph
21) 0.12mi - 1:47(14:34/mi) 139/150bpm [2025b/mi] 85/91rpm 170/274W 4.12/6.87mph
22) 0.24mi - 2:12(8:59/mi) 143/152bpm [1285b/mi] 91/94rpm 236/306W 6.68/7.38mph
23) 0.18mi - 3:40(20:04/mi) 110/154bpm [2208b/mi] 74/92rpm 9/200W 2.99/6.65mph
24) 0.62mi - 5:52(9:32/mi) 138/151bpm [1315b/mi] 91/94rpm 242/315W 6.3/6.87mph
25) 0.12mi - 1:51(15:30/mi) 137/151bpm [2124b/mi] 80/92rpm 139/235W 3.87/6.67mph
26) 0.25mi - 2:12(8:54/mi) 144/154bpm [1281b/mi] 92/94rpm 239/274W 6.74/7.16mph
27) 0.12mi - 3:51(31:46/mi) 112/155bpm [3559b/mi] 83/94rpm 15/257W 1.89/6.86mph
28) 0.64mi - 6:22(9:56/mi) 139/151bpm [1380b/mi] 90/94rpm 212/261W 6.04/7.02mph
29) 0.1mi - 1:46(18:21/mi) 129/148bpm [2366b/mi] 74/86rpm 139/233W 3.28/4.15mph
30) 0.24mi - 2:11(8:59/mi) 141/154bpm [1267b/mi] 92/94rpm 244/313W 6.67/7.19mph
31) 0.56mi - 8:01(14:21/mi) 126/156bpm [1808b/mi] 86/94rpm 147/270W 4.18/7.29mph
13:24 4:25 26 1:40 25 1:46 25 1:52 26 1:50 25 1:42 26 1:49 26 2:04 25 12:34 3:42 5:49 1:47 2:12 3:40 5:52 1:51 2:12 3:51 6:22 1:46 2:11 8:01

Pace

48% 6% 1% 11% 22% 11%

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.
0.25 3:36 3:36 14:25 95 67-102 1370 162 82-168 194 10-258 26/0
0.50 7:00 3:23 13:33 104 100-111 1410 161 110-168 185 142-338 58/0
0.75 10:15 3:16 13:02 109 105-113 1421 167 162-170 324 208-528 32/8
1.00 13:12 2:56 11:45 116 100-126 1363 171 164-182 199 102-302 20/10
1.25 20:05 6:53 27:32 104 81-133 2863 142 38-204 115 4-448 16/17
1.50 26:53 6:48 27:12 108 78-140 2938 171 42-202 141 2-440 25/17
1.75 33:48 6:56 27:44 113 92-140 3133 173 44-212 187 2-438 14/9
2.00 50:35 16:46 1:07:05 104 74-140 6977 131 42-216 94 2-454 19/20
2.25 52:58 2:23 9:31 128 99-138 1219 183 180-188 270 208-348 13/10
2.50 55:15 2:18 9:11 143 137-148 1313 182 180-188 236 194-316 14/5
2.75 58:09 2:53 11:33 140 125-150 1618 175 166-182 185 124-274 4/22
3.00 1:04:03 5:54 23:36 120 81-154 2833 179 96-188 216 10-306 16/17
3.25 1:06:26 2:23 9:31 134 110-144 1276 183 180-186 259 218-314 15/10
3.50 1:08:49 2:23 9:32 146 143-149 1392 182 180-182 241 202-270 15/12
3.75 1:11:49 3:00 12:00 138 127-151 1656 168 100-186 169 56-252 13/29
4.00 1:17:50 6:01 24:05 121 88-155 2915 182 114-188 207 2-274 16/1
4.25 1:20:13 2:23 9:34 133 108-142 1271 183 170-188 210 196-226 6/3
4.50 1:22:36 2:22 9:29 146 141-149 1384 184 180-188 225 202-250 4/20
4.75 1:25:56 3:21 13:22 136 118-151 1819 160 86-184 168 68-260 3/3
5.00 1:29:12 3:16 13:05 143 120-156 1871 182 40-188 242 26-312 16/9
5.25 1:32:19 3:07 12:27 122 116-126 1519 172 168-178 162 86-202 10/12
5.50 1:35:23 3:04 12:15 123 114-126 1508 172 170-176 173 114-240 12/9
5.55 1:36:00 37 12:40 126 125-126 1597 172 172-176 162 134-212 2/3

Heart

118/156max
  • Show Beats/Mile

Elevation

Asc 280m, Range 143m, Flat prediction 1:57:46
Elevation Graph
Biggest Climbs (m) Min/mi
105 8.4% 13:40
32 2.0% 10:33
19 3.5% 10:00
15 6.1% 11:25
See your biggest climbs

Power

186W (528 max)
Power Graph
Power Bands

Cadence

166 (216 max) Stride Length: 56cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 61.4 177 5.3 58:56 11:08
Walk 10.0 100 0.3 9:35 37:20
Still 28.6 - - 27:29 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:30 55.95% More
800m 4:35 9:13 63.53% More
1km 5:41 9:08 65.36% More
Mile 9:44 9:44 61.11% More
5k 39:48 12:49 52.20% More
5 miles 1:28:20 17:40 38.63% More

Predictions

Dist Time Per Mile WAVA
1M 14:07 14:07 42.12
5km 50:10 16:09 41.41
5M 1:25:25 17:05 39.95
10km 1:48:56 17:32 39.34
10M 3:05:28 18:33 38.37
Half 4:10:52 19:09 37.21
20M 6:42:41 20:08 36.85
Mara 9:04:40 20:47 36.33

Bespoke Fields

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