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Fri 18th Apr 2025 at 5:05pm by GlennR

Run > Drills
  • Amazing
  • breezy
  • warm
  • Time
    22:04
  • Miles
    1.64
  • Min/mi
    13:27
  • Pacing
    89.9%
  • WAVA
    39.65
  • Stride(cm)
    79
  • Cals
    226
  • Watts
    265
  • Cadence
    150
  • BPM
    133
  • %MHR
    77
  • B/mi
    1793
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

Ten minutes walk-jog warmup, 2 x 30s cadence drills with 30s walk recoveries, ten minutes walk-jog warm down.

Performance condition plus two, recovery time 16 hours.

1) 0.7mi - 10:00(14:15/mi) 123/139bpm [1752b/mi] 95cal 235/407W
2) 0mi - 1(13:37/mi) 135/135bpm [1838b/mi] 149/149W
3) 0.05mi - 30(9:51/mi) 135/140bpm [1329b/mi] 5cal 246/361W
4) 0.03mi - 30(18:38/mi) 142/143bpm [2647b/mi] 5cal 173/336W
5) 0.05mi - 30(9:15/mi) 140/143bpm [1295b/mi] 6cal 341/409W
6) 0.03mi - 30(19:27/mi) 145/146bpm [2820b/mi] 6cal 159/388W
7) 0.77mi - 10:00(12:57/mi) 142/147bpm [1839b/mi] 108cal 247/370W
8) 0mi - 2(11:44/mi) 145/145bpm [1701b/mi] 1cal 348/350W
10:00 1 30 30 30 30 10:00 2

Map
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  • ▲ Map Layers
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.
0.70 9:59 9:59 14:13 123 78-139 1749 136 0-164 235 0-407 14/13
0.70 10:00 1 22:51 135 135-135 3085 114 114-114 149 149-149 0/0
0.75 10:29 29 9:39 135 132-141 1302 142 0-184 249 0-361 1/0
0.78 10:58 29 18:58 142 140-143 2694 102 0-176 173 0-336 1/1
0.83 11:27 29 9:04 140 138-143 1270 173 0-238 342 150-409 1/0
0.86 11:56 29 20:10 145 143-146 2924 95 0-180 159 0-388 0/0
1.63 21:55 9:59 12:57 142 137-147 1838 137 0-170 247 0-370 12/13
1.63 21:57 2 +1 16:36 145 145-145 2408 160 160-160 348 347-350 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 147 max Delete HR Trace

  • Cadence Distribution

    150 avge / 238 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 70.5 163 1.3 15:34 12:20
    Walk 29.3 116 0.4 6:28 17:17
    Still 0.2 - - 2 -

  • Power Distribution

    265W (409 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:04 12:21 30.53% More
    800m 6:20 12:44 35.28% More
    1km 7:57 12:47 37.20% More
    Mile 13:01 13:01 39.84% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:45 12:45 40.65
    5km 44:50 14:26 37.69
    5M 1:15:59 15:12 36.47
    10km 1:36:42 15:34 35.87
    10M 2:43:56 16:24 34.88
    Half 3:41:11 16:53 34.19
    20M 5:53:39 17:41 33.58
    Mara 7:57:09 18:13 33.36
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