Tue 2nd May 2017 at 7:00pm by deanobeano
Run > Track Session
-
Time
40:23
-
Miles
4.50
-
Min/mi
8:58
-
Pacing
31.5%
-
WAVA
47.14
-
Stride(cm)
99
-
Cals
380
-
Cadence
181
-
Asc(m)
42
-
Surface
Road
Notes & Comments
3x800m, 1 x 600m, 1 x 400m 8 x 300m.
First track session for a while ran just behind lee, max and John worked well with Dave B. First one legs tight but loosened up. Aimed to do as many 300s as I could and managed to hold on and do them all. Good to be back.
Split Summary
===
1) 0.49m - 2:22(4:52/m) 43cal 12.33/13.36mph
2) 0.08m - 2:00(24:25/m) 5cal 2.46/9.62mph
3) 0.48m - 2:22(4:54/m) 43cal 12.27/13.11mph
4) 0.09m - 2:32(28:31/m) 7cal 2.1/12.17mph
5) 0.48m - 2:21(4:52/m) 43cal 12.32/13.38mph
6) 0.05m - 1:46(33:23/m) 5cal 1.8/12.19mph
7) 0.38m - 1:50(4:46/m) 33cal 12.57/13.36mph
8) 0.04m - 1:14(32:11/m) 4cal 1.86/12.23mph
9) 0.26m - 1:12(4:40/m) 21cal 12.84/13.46mph
10) 0.08m - 1:26(17:13/m) 7cal 3.49/12.73mph
11) 0.19m - 53(4:41/m) 15cal 12.83/13.21mph
12) 0.07m - 1:09(16:43/m) 5cal 3.59/12.88mph
13) 0.19m - 54(4:42/m) 15cal 12.77/13.21mph
14) 0.07m - 1:07(16:17/m) 5cal 3.68/12.98mph
15) 0.19m - 55(4:46/m) 16cal 12.58/13.42mph
16) 0.07m - 1:20(18:43/m) 6cal 3.21/12.69mph
17) 0.19m - 54(4:45/m) 15cal 12.65/14.21mph
18) 0.06m - 1:11(18:09/m) 5cal 3.31/12.88mph
19) 0.19m - 55(4:48/m) 16cal 12.51/13.44mph
20) 0.07m - 1:03(15:26/m) 6cal 3.89/12.71mph
21) 0.19m - 55(4:45/m) 16cal 12.62/13.27mph
22) 0.07m - 1:05(15:58/m) 6cal 3.76/12.67mph
23) 0.2m - 54(4:39/m) 16cal 12.9/13.09mph
24) 0.07m - 1:04(15:12/m) 6cal 3.95/12.96mph
25) 0.19m - 52(4:30/m) 16cal 13.36/13.82mph
26) 0.06m - 6:09(1:50:35/m) 5cal 0.54/13.34mph
2:22 2:00 2:22 2:32 2:21 1:46 1:50 1:14 1:12 1:26 53 1:09 54 1:07 55 1:20 54 1:11 55 1:03 55 1:05 54 1:04 52 6:09
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
35 |
35 |
4:43 |
196 118-212 |
1/1 |
0.25 |
1:11 |
35 |
4:42 |
197 196-200 |
2/2 |
0.38 |
1:47 |
37 |
4:53 |
195 190-198 |
1/1 |
0.50 |
2:45 |
58 |
7:46 |
182 106-192 |
2/1 |
0.63 |
4:35 |
1:50 |
14:39 |
149 98-198 |
1/2 |
0.75 |
5:18 |
42 |
5:40 |
193 192-196 |
2/1 |
0.88 |
5:54 |
36 |
4:51 |
192 190-194 |
0/2 |
1.00 |
6:31 |
37 |
4:56 |
187 186-190 |
1/1 |
1.13 |
8:38 |
2:06 |
16:51 |
153 88-192 |
0/2 |
1.25 |
9:49 |
1:11 |
9:30 |
184 118-202 |
1/1 |
1.38 |
10:26 |
37 |
4:59 |
193 190-196 |
2/1 |
1.50 |
11:03 |
37 |
4:56 |
190 186-192 |
1/2 |
1.63 |
11:42 |
39 |
5:08 |
189 186-192 |
2/1 |
1.75 |
13:47 |
2:05 |
16:39 |
175 102-202 |
1/1 |
1.88 |
14:21 |
35 |
4:38 |
193 190-198 |
2/1 |
2.00 |
14:56 |
35 |
4:41 |
193 190-194 |
1/2 |
2.13 |
16:37 |
1:40 |
13:22 |
170 106-198 |
1/2 |
2.25 |
17:12 |
35 |
4:39 |
196 190-200 |
2/2 |
2.38 |
18:17 |
1:05 |
8:43 |
177 108-194 |
2/2 |
2.50 |
19:25 |
1:08 |
9:02 |
157 116-198 |
1/2 |
2.63 |
20:00 |
35 |
4:39 |
193 188-198 |
2/1 |
2.75 |
21:24 |
1:24 |
11:16 |
160 116-196 |
1/1 |
2.88 |
21:59 |
35 |
4:37 |
193 186-196 |
2/1 |
3.00 |
23:18 |
1:20 |
10:37 |
159 118-194 |
1/2 |
3.13 |
23:57 |
39 |
5:11 |
192 186-196 |
2/1 |
3.25 |
25:33 |
1:36 |
12:45 |
159 106-202 |
1/1 |
3.38 |
26:09 |
36 |
4:50 |
193 188-198 |
2/1 |
3.50 |
27:37 |
1:29 |
11:48 |
162 114-196 |
1/2 |
3.63 |
28:12 |
35 |
4:38 |
190 188-192 |
2/1 |
3.75 |
29:28 |
1:16 |
10:09 |
170 112-190 |
1/2 |
3.88 |
30:07 |
39 |
5:11 |
191 188-196 |
1/1 |
4.00 |
31:27 |
1:20 |
10:41 |
170 114-188 |
1/2 |
4.13 |
32:04 |
37 |
4:56 |
191 188-192 |
1/1 |
4.25 |
33:22 |
1:17 |
10:19 |
173 124-192 |
1/2 |
4.38 |
33:58 |
36 |
4:48 |
193 176-198 |
1/1 |
4.50 |
40:15 |
6:18 |
50:20 |
160 102-198 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
58.8 |
191 |
3.9 |
23:47 |
6:03 |
Walk |
40.8 |
118 |
0.6 |
16:30 |
28:44 |
Still |
0.4 |
- |
- |
10 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:08 |
4:33 |
65.08% |
More |
800m |
2:35 |
5:11 |
65.34% |
More |
1km |
3:57 |
6:21 |
55.98% |
More |
Mile |
6:30 |
6:30 |
58.93% |
More |
5k |
23:51 |
7:40 |
54.47% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:49 |
7:49 |
48.99 |
5km |
26:57 |
8:40 |
48.19 |
5M |
45:18 |
9:04 |
46.83 |
10km |
57:26 |
9:15 |
46.23 |
10M |
1:36:32 |
9:39 |
45.50 |
Half |
2:09:37 |
9:54 |
44.51 |
20M |
3:25:41 |
10:17 |
44.45 |
Mara |
4:36:10 |
10:32 |
44.14 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry