Mon 20th Mar 2017 at 7:00pm by snogard

Run > Pyramids

  • Good
  • rain
  • breezy
  • cold
  • Time
    49:42
  • Miles
    4.25
  • Min/mi
    11:42
  • Pacing
    62%
  • WAVA
    49.60
  • Stride(cm)
    89
  • Cals
    378
  • Cadence
    155
  • BPM
    134
  • %MHR
    70.7
  • B/mi
    1562
  • Asc(m)
    42
  • Surface
    Track

Notes & Comments

1 comments
Really really happy with those effort times. They didn't feel to hard but they also weren't easy. This is a session that most people like as they get to run at their own pace and continuously move.

Split Summary
===
1) 0.57m - 7:41(13:35/m) 122/138bpm 59cal 4.42/5.95mph
2) 0.12m - 1:00(8:21/m) 121/138bpm 6cal 7.19/7.26mph
3) 0.03m - 30(17:17/m) 134/139bpm 4cal 3.47/7.28mph
4) 0.22m - 2:00(8:53/m) 141/148bpm 19cal 6.75/7.53mph
5) 0.06m - 1:00(17:26/m) 130/147bpm 8cal 3.44/6.76mph
6) 0.34m - 3:00(8:57/m) 143/151bpm 28cal 6.7/7.78mph
7) 0.09m - 1:30(17:15/m) 126/151bpm 10cal 3.48/6.72mph
8) 0.44m - 4:00(9:09/m) 143/153bpm 37cal 6.55/7.01mph
9) 0.12m - 2:00(17:21/m) 123/150bpm 12cal 3.46/6.35mph
10) 0.55m - 5:00(9:01/m) 146/155bpm 48cal 6.66/6.87mph
11) 0.14m - 2:30(17:45/m) 122/154bpm 14cal 3.38/6.62mph
12) 0.45m - 4:00(8:58/m) 146/155bpm 38cal 6.7/7.1mph
13) 0.12m - 2:00(17:14/m) 127/155bpm 12cal 3.48/6.47mph
14) 0.33m - 3:00(9:01/m) 146/155bpm 27cal 6.66/6.89mph
15) 0.08m - 1:30(17:39/m) 130/154bpm 10cal 3.4/6.45mph
16) 0.23m - 2:00(8:52/m) 143/155bpm 17cal 6.76/6.89mph
17) 0.06m - 1:00(17:23/m) 138/153bpm 8cal 3.45/6.49mph
18) 0.12m - 1:00(8:32/m) 140/149bpm 8cal 7.03/8.31mph
19) 0.2m - 5:01(25:04/m) 109/150bpm 13cal 2.39/6.53mph
7:41 1:00 30 2:00 1:00 3:00 1:30 4:00 2:00 5:00 2:30 4:00 2:00 3:00 1:30 2:00 1:00 1:00 5:01
Autumnleaves
I like a good pyramid session :)

Pace

27% 3% 13% 57%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:20 1:20 10:38 111 88-127 1180 166 164-170 1/0
0.25 2:39 1:19 10:34 129 128-132 1362 163 160-166 2/2
0.38 3:58 1:19 10:35 131 129-132 1387 165 164-168 1/1
0.50 5:16 1:18 10:23 131 127-135 1359 166 164-170 2/2
0.63 8:09 2:52 22:59 115 90-137 2643 173 168-178 1/1
0.75 9:30 1:22 10:54 132 127-138 1439 152 122-174 2/2
0.88 10:37 1:06 8:52 142 136-147 1258 170 168-172 1/1
1.00 12:14 1:37 12:58 133 113-148 1725 136 122-172 1/2
1.13 13:20 1:06 8:46 133 119-145 1165 170 166-174 1/1
1.25 14:27 1:07 8:58 149 146-151 1337 169 168-170 1/2
1.38 15:58 1:31 12:06 142 121-151 1719 148 118-170 2/1
1.50 17:25 1:27 11:40 119 108-133 1388 148 120-174 1/1
1.63 18:34 1:08 9:06 142 133-148 1293 169 168-170 2/1
1.75 19:41 1:07 8:58 150 148-151 1345 168 168-168 1/1
1.88 20:59 1:18 10:28 149 141-152 1559 164 122-170 2/2
2.00 22:56 1:57 15:34 120 106-141 1869 131 114-174 1/1
2.13 24:03 1:07 8:53 137 125-146 1216 172 170-174 2/2
2.25 25:11 1:08 9:03 150 147-152 1358 169 166-170 1/0
2.38 26:19 1:08 9:08 152 151-153 1387 170 168-172 2/2
2.50 27:27 1:08 9:07 153 152-154 1395 170 168-172 1/0
2.63 29:28 2:00 16:02 132 109-154 2116 128 120-172 2/2
2.75 30:52 1:24 11:16 119 107-136 1341 154 122-178 1/1
2.88 31:59 1:07 8:55 147 139-151 1311 170 168-172 2/2
3.00 33:09 1:09 9:16 152 151-154 1408 169 168-172 1/1
3.13 34:25 1:16 10:09 153 148-155 1552 164 122-170 2/2
3.25 36:22 1:58 15:43 124 110-145 1949 130 122-174 1/1
3.38 37:27 1:05 8:39 138 126-150 1193 171 168-174 2/2
3.50 38:36 1:09 9:09 153 151-155 1399 169 168-170 1/1
3.63 40:19 1:43 13:47 138 117-155 1902 134 122-172 2/2
3.75 41:33 1:14 9:54 131 114-148 1296 161 122-174 1/1
3.88 42:43 1:10 9:16 153 149-154 1419 168 166-168 1/2
4.00 44:14 1:31 12:11 136 122-153 1656 146 122-176 1/1
4.13 46:09 1:55 15:20 133 110-149 2040 132 112-172 1/2
4.25 49:31 3:22 27:34 103 95-109 2839 114 108-122 2/1

Heart

133/155max
  • Show Beats/Mile

Elevation

Asc 42m, Range 2m, Flat prediction 49:42
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

155 (178 max) Stride Length: 89cm Run: 69.8% Walk: 30.2%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:39 48.16% More
800m 4:27 8:57 52.24% More
1km 6:02 9:42 50.08% More
Mile 9:59 9:59 51.13% More
5k 32:59 10:37 54.09% More

Predictions

Dist Time Per Mile WAVA
1M 10:07 10:07 50.48
5km 35:13 11:20 50.67
5M 59:26 11:53 49.10
10km 1:15:29 12:09 48.45
10M 2:07:23 12:44 47.41
Half 2:51:27 13:05 46.07
20M 4:33:04 13:39 45.65
Mara 6:07:30 14:02 45.02

Bespoke Fields

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