Wed 22nd Feb 2017 at 6:00am by Sorequads
Run > Track Session
-
Time
1:10:12
-
Miles
9.12
-
Min/mi
7:42
-
Pacing
39%
-
WAVA
56.65
-
Stride(cm)
113
-
Cals
866
-
Cadence
185
-
BPM
141
-
%MHR
85.5
-
B/mi
1085
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
5 x 600 with 400 jog recovery. It was very windy but still a bit slower than expected (1:27ish per 400). But it was first track session in a very long time.
plit Summary
===
1) 1m - 8:28(8:28/m) 128/158bpm 103cal 7.08/7.45mph
2) 1m - 8:25(8:25/m) 136/150bpm 117cal 7.13/7.74mph
3) 1m - 8:30(8:30/m) 130/152bpm 102cal 7.06/8.5mph
4) 0.39m - 3:30(9:03/m) 148/157bpm 50cal 6.63/14.21mph
5) 0.39m - 2:12(5:40/m) 158/168bpm 33cal 10.59/11.12mph
6) 0.26m - 2:16(8:38/m) 144/167bpm 30cal 6.95/10.42mph
7) 0.41m - 2:08(5:14/m) 162/171bpm 35cal 11.47/12.82mph
8) 0.28m - 2:19(8:24/m) 146/171bpm 31cal 7.15/12.38mph
9) 0.39m - 2:13(5:41/m) 160/170bpm 35cal 10.57/11.31mph
10) 0.27m - 2:19(8:38/m) 146/171bpm 30cal 6.95/10.98mph
11) 0.4m - 2:12(5:28/m) 161/170bpm 34cal 10.96/11.71mph
12) 0.26m - 2:13(8:30/m) 147/170bpm 29cal 7.06/11.44mph
13) 0.39m - 2:12(5:35/m) 161/170bpm 34cal 10.75/13.17mph
14) 1m - 8:13(8:13/m) 135/170bpm 78cal 7.3/12.21mph
15) 1m - 7:43(7:43/m) 135/146bpm 74cal 7.77/8.25mph
16) 0.68m - 5:19(7:51/m) 136/142bpm 51cal 7.64/8.18mph
8:28 8:25 8:30 3:30 2:12 2:16 2:08 2:19 2:13 2:19 2:12 2:13 2:12 8:13 7:43 5:19
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.25 |
2:17 |
2:17 |
9:08 |
114 75-141 |
1041 |
174 114-182 |
| 0.50 |
4:19 |
2:01 |
8:06 |
141 130-158 |
1142 |
183 182-186 |
| 0.75 |
6:25 |
2:06 |
8:24 |
129 121-135 |
1085 |
183 178-186 |
| 1.00 |
8:28 |
2:03 |
8:12 |
130 126-138 |
1066 |
185 182-186 |
| 1.25 |
10:28 |
2:01 |
8:02 |
131 123-137 |
1052 |
184 180-188 |
| 1.50 |
12:44 |
2:16 |
9:03 |
138 132-145 |
1248 |
183 180-186 |
| 1.75 |
14:52 |
2:09 |
8:34 |
138 132-147 |
1182 |
185 182-188 |
| 2.00 |
16:52 |
2:00 |
8:00 |
138 127-150 |
1105 |
186 184-190 |
| 2.25 |
18:46 |
1:53 |
7:33 |
125 120-130 |
944 |
185 180-188 |
| 2.50 |
20:49 |
2:03 |
8:13 |
135 126-142 |
1110 |
186 182-190 |
| 2.75 |
23:58 |
3:09 |
12:36 |
123 85-132 |
1549 |
176 120-190 |
| 3.00 |
28:01 |
4:03 |
16:11 |
120 73-151 |
1941 |
159 108-228 |
| 3.25 |
30:27 |
2:26 |
9:46 |
148 141-155 |
1445 |
164 104-178 |
| 3.50 |
32:54 |
2:27 |
9:47 |
140 110-162 |
1369 |
161 108-224 |
| 3.75 |
34:21 |
1:27 |
5:48 |
165 162-168 |
958 |
211 206-214 |
| 4.00 |
36:26 |
2:06 |
8:22 |
148 132-167 |
1239 |
181 170-208 |
| 4.25 |
37:56 |
1:30 |
5:59 |
155 133-166 |
927 |
204 172-218 |
| 4.50 |
39:22 |
1:26 |
5:45 |
168 160-171 |
966 |
204 170-212 |
| 4.75 |
41:23 |
2:01 |
8:03 |
140 131-157 |
1127 |
179 172-212 |
| 5.00 |
42:49 |
1:25 |
5:42 |
160 143-168 |
912 |
208 206-210 |
| 5.25 |
44:39 |
1:50 |
7:20 |
161 138-170 |
1181 |
193 168-220 |
| 5.50 |
46:26 |
1:47 |
7:09 |
144 131-159 |
1030 |
190 170-210 |
| 5.75 |
47:47 |
1:21 |
5:26 |
166 160-169 |
901 |
210 206-216 |
| 6.00 |
49:47 |
2:00 |
7:59 |
154 134-169 |
1228 |
180 118-216 |
| 6.25 |
51:21 |
1:34 |
6:15 |
153 133-167 |
956 |
203 170-210 |
| 6.50 |
55:34 |
4:14 |
16:55 |
149 93-170 |
2520 |
191 112-212 |
| 6.75 |
57:42 |
2:08 |
8:32 |
131 117-139 |
1117 |
179 174-182 |
| 7.00 |
59:42 |
2:00 |
8:01 |
131 126-141 |
1050 |
181 176-184 |
| 7.25 |
1:01:48 |
2:05 |
8:21 |
143 139-147 |
1194 |
183 180-184 |
| 7.50 |
1:03:48 |
2:01 |
8:03 |
139 126-147 |
1120 |
181 170-188 |
| 7.75 |
1:05:44 |
1:55 |
7:42 |
133 125-139 |
1023 |
182 178-186 |
| 8.00 |
1:07:37 |
1:54 |
7:34 |
131 128-135 |
992 |
183 180-186 |
| 8.25 |
1:09:43 |
2:06 |
8:24 |
141 135-146 |
1185 |
185 178-196 |
| 8.50 |
1:11:36 |
1:53 |
7:32 |
137 133-142 |
1032 |
186 184-188 |
| 8.75 |
1:13:37 |
2:01 |
8:02 |
138 135-141 |
1109 |
184 182-186 |
| 9.00 |
1:15:37 |
2:00 |
7:59 |
134 129-141 |
1069 |
183 178-186 |
| 9.12 |
1:16:29 |
52 |
7:33 |
131 130-132 |
989 |
184 180-186 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
90.6 |
188 |
8.9 |
1:09:19 |
7:46 |
| Walk |
9.4 |
116 |
0.2 |
7:10 |
36:37 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:16 |
5:04 |
57.94% |
More |
| 800m |
2:53 |
5:48 |
58.49% |
More |
| 1km |
3:55 |
6:18 |
56.33% |
More |
| Mile |
6:14 |
6:14 |
61.21% |
More |
| 5k |
21:16 |
6:51 |
60.78% |
More |
| 5 miles |
38:27 |
7:41 |
55.01% |
More |
| 10k |
49:31 |
7:58 |
53.49% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:44 |
6:44 |
56.64 |
| 5km |
22:25 |
7:13 |
57.69 |
| 5M |
37:07 |
7:25 |
56.99 |
| 10km |
46:44 |
7:31 |
56.68 |
| 10M |
1:17:24 |
7:44 |
56.63 |
| Half |
1:43:03 |
7:52 |
55.89 |
| 20M |
2:41:22 |
8:04 |
56.56 |
| Mara |
3:34:51 |
8:12 |
56.65 |
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