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Tue 28th Mar 2023 at 7:34pm by ChristianPoulton

Run > Track Session
  • Time
    43:11
  • Miles
    4.47
  • Min/mi
    9:40
  • Pacing
    24%
  • WAVA
    52.13
  • Stride(cm)
    99
  • Cals
    517
  • Watts
    442
  • Cadence
    169
  • BPM
    133
  • %MHR
    68.7
  • B/mi
    1288
  • Asc(m)
    1
  • Surface
    Track

Notes & Comments

16 x 400m
The session was supposed to be 16 x 500m off 60s but I couldn’t manage that after the past races that I’ve done. Fairly consistent 81/2 for 400m

Split Summary
===
1) 0.41km - 1:21(3:17/km) 141/156bpm [464b/km] 18cal 469/655W
2) 0.05km - 1:40(33:27/km) 134/157bpm [4483b/km] 21cal 30/459W
3) 0.4km - 1:20(3:20/km) 122/144bpm [407b/km] 16cal 451/563W
4) 0.04km - 1:23(34:23/km) 129/146bpm [4436b/km] 17cal 40/447W
5) 0.4km - 1:22(3:24/km) 130/148bpm [443b/km] 16cal 436/557W
6) 0.04km - 1:26(35:51/km) 128/148bpm [4588b/km] 17cal 33/463W
7) 0.4km - 1:22(3:26/km) 132/148bpm [452b/km] 17cal 458/555W
8) 0.05km - 1:27(29:01/km) 127/148bpm [3684b/km] 16cal 24/466W
9) 0.4km - 1:22(3:25/km) 129/144bpm [441b/km] 16cal 454/554W
10) 0.05km - 1:18(26:05/km) 129/145bpm [3365b/km] 15cal 43/460W
11) 0.4km - 1:23(3:28/km) 131/145bpm [454b/km] 16cal 443/531W
12) 0.06km - 1:27(24:04/km) 128/146bpm [3081b/km] 16cal 32/458W
13) 0.4km - 1:23(3:26/km) 136/152bpm [468b/km] 17cal 461/517W
14) 0.06km - 1:24(23:26/km) 129/152bpm [3023b/km] 15cal 33/468W
15) 0.4km - 1:23(3:28/km) 138/153bpm [478b/km] 18cal 442/518W
16) 0.05km - 1:24(28:02/km) 134/154bpm [3756b/km] 17cal 39/463W
17) 0.41km - 1:23(3:22/km) 131/146bpm [440b/km] 16cal 447/556W
18) 0.05km - 1:26(28:41/km) 127/146bpm [3643b/km] 15cal 35/462W
19) 0.4km - 1:22(3:25/km) 133/147bpm [456b/km] 18cal 457/525W
20) 0.05km - 1:31(30:21/km) 128/148bpm [3885b/km] 16cal 34/466W
21) 0.4km - 1:22(3:26/km) 132/148bpm [453b/km] 15cal 449/566W
22) 0.04km - 1:18(32:31/km) 145/158bpm [4715b/km] 18cal 38/460W
23) 0.41km - 1:23(3:23/km) 141/154bpm [477b/km] 18cal 455/553W
24) 0.04km - 1:22(34:10/km) 136/153bpm [4646b/km] 16cal 43/464W
25) 0.41km - 1:23(3:22/km) 133/150bpm [448b/km] 17cal 452/542W
26) 0.04km - 1:20(33:20/km) 137/151bpm [4566b/km] 17cal 37/456W
27) 0.41km - 1:22(3:20/km) 141/156bpm [471b/km] 17cal 444/529W
28) 0.06km - 1:19(21:59/km) 137/156bpm [3013b/km] 15cal 56/464W
29) 0.4km - 1:23(3:27/km) 137/151bpm [473b/km] 17cal 441/516W
30) 0.05km - 1:17(25:38/km) 136/152bpm [3487b/km] 14cal 70/464W
31) 0.4km - 1:23(3:27/km) 139/148bpm [478b/km] 17cal 457/513W
32) 0.02km - 11(9:23/km) 148/149bpm [1389b/km] 3cal 231/468W
1:21 1:40 1:20 1:23 1:22 1:26 1:22 1:27 1:22 1:18 1:23 1:27 1:23 1:24 1:23 1:24 1:23 1:26 1:22 1:31 1:22 1:18 1:23 1:22 1:23 1:20 1:22 1:19 1:23 1:17 1:23 11

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.
0.25 1:21 1:21 5:16 141 115-156 743 166 0-192 469 0-655 2/0
0.29 3:01 1:40 53:40 134 103-157 7192 18 0-172 30 0-459 0/0
0.53 4:19 1:19 5:17 122 99-144 644 162 0-194 451 0-563 0/0
0.56 5:40 1:21 54:17 130 108-146 7056 18 0-168 45 0-449 0/0
0.81 7:04 1:24 5:37 129 105-148 724 155 0-182 421 0-557 0/0
0.83 8:32 1:28 58:44 128 106-148 7517 23 0-170 43 0-467 0/0
1.08 9:52 1:21 5:24 132 105-148 714 165 0-188 458 0-555 0/0
1.11 11:15 1:23 44:38 128 111-148 5713 16 0-170 30 0-469 0/0
1.36 12:41 1:25 5:43 128 113-144 732 155 0-188 428 0-554 0/0
1.39 14:00 1:20 42:52 129 106-145 5529 30 0-170 53 0-462 0/0
1.64 15:23 1:22 5:30 131 104-145 721 160 0-176 443 0-531 0/0
1.68 16:47 1:24 37:39 129 108-146 4856 16 0-172 39 0-460 0/0
1.93 18:12 1:25 5:42 134 107-152 763 164 0-200 439 0-517 0/0
1.96 19:37 1:25 38:10 129 106-152 4924 20 0-174 43 0-471 0/0
2.21 20:59 1:21 5:28 138 107-153 754 161 0-180 442 0-518 0/0
2.24 22:13 1:15 39:59 138 117-154 5517 31 0-172 56 0-469 0/0
2.50 23:47 1:34 6:09 129 107-146 793 143 0-180 395 0-556 0/0
2.53 25:06 1:18 42:06 129 111-146 5430 22 0-174 38 0-462 0/0
2.78 26:33 1:28 5:54 131 105-147 772 150 0-186 416 0-525 0/0
2.81 28:06 1:33 49:43 129 107-148 6413 23 0-172 43 0-472 0/0
3.06 29:27 1:21 5:26 132 105-148 718 160 0-180 449 0-566 0/0
3.08 30:11 43 29:04 152 148-158 4417 51 0-172 89 0-462 0/0
3.34 32:08 1:58 7:42 140 118-154 1077 112 0-182 313 0-553 0/0
3.36 32:59 51 34:06 147 133-154 5013 70 0-170 85 0-467 0/0
3.62 34:54 1:55 7:30 130 107-150 975 121 0-188 323 0-542 0/0
3.64 35:33 39 26:09 145 137-151 3792 47 0-172 98 0-459 0/0
3.90 37:36 2:03 8:04 137 115-156 1104 106 0-178 290 0-529 0/0
3.93 38:45 1:09 30:59 140 118-156 4338 50 0-170 75 0-468 0/0
4.18 40:16 1:31 6:06 135 113-151 823 140 0-176 388 0-516 0/0
4.21 41:15 59 31:46 142 123-152 4510 85 0-172 114 0-468 0/0
4.46 42:56 1:40 6:43 134 114-148 900 130 0-176 362 0-513 0/0
4.47 43:03 7 9:49 148 148-149 1453 170 170-170 465 458-469 0/0
4.48 43:11 8 +1 36:01 148 147-149 5330 76 0-170 127 0-458 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 158 max Delete HR Trace

  • Cadence Distribution

    169 avge / 200 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 65.1 172 4.4 28:08 6:20
    Walk 3.0 104 0 1:18 38:06
    Still 31.8 - - 13:45 -

  • Power Distribution

    442W (655 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:18 5:15 66.20% More
    800m 3:47 7:37 54.22% More
    1km 5:36 9:00 48.37% More
    Mile 8:51 8:51 52.90% More
    5k 30:15 9:44 51.13% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:50 8:50 52.97
    5km 29:22 9:27 52.68
    5M 48:38 9:44 51.96
    10km 1:01:14 9:51 51.57
    10M 1:41:23 10:08 51.20
    Half 2:14:59 10:18 50.78
    20M 3:31:23 10:34 50.79
    Mara 4:41:27 10:45 51.03
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