Mon 20th Mar 2017 at 7:00pm by snogard
Run > Pyramids
-
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
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 |
Elevation
No climbs of at least 10 metres detected.
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 |
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I like a good pyramid session