Wed 20th Mar 2024 at 10:48am by Tiggers mate Roo

Run > Track Session

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Time
1:25:41
Miles
6.09
Min/mi
14:04
Pacing
33%
WAVA
49.74
Stride(cm)
73
Cals
502
Watts
189
Cadence
158
BPM
123
%MHR
74.7
B/mi
1735
Asc(m)
197
Hillscore
10
Surface
Track

track

Notes & Comments

4x 100 m. 27.50, 26.96 26.91. 26.27

10 x 300m; 1:30 ish rec. 1:36 :35 :34 :33 :34 : 32 :34 :34 :34 :31

400m rec
1200 @5-10k pace 9:18

Surprised/disappointed that slightly slower than 2weeks ago

1) 1.15mi - 14:31(12:41/mi) 111/127bpm [1407b/mi] 82/91rpm 200/314W 4.73/7.29mph
2) 0.22mi - 3:37(16:32/mi) 94/117bpm [1554b/mi] 73/84rpm 11/253W 3.63/5.42mph
3) 0.58mi - 13:06(22:39/mi) 107/135bpm [2423b/mi] 63/100rpm 123/423W 2.65/9.66mph
4) 0.17mi - 1:36(9:10/mi) 127/145bpm [1164b/mi] 93/97rpm 272/321W 6.56/7.46mph
5) 0.1mi - 1:30(15:28/mi) 125/144bpm [1934b/mi] 75/95rpm 134/293W 3.88/7.12mph
6) 0.18mi - 1:35(8:49/mi) 136/146bpm [1199b/mi] 93/97rpm 244/285W 6.8/7.58mph
7) 0.07mi - 1:23(19:02/mi) 104/145bpm [1979b/mi] 62/94rpm 132/262W 3.15/7.08mph
8) 0.17mi - 1:34(9:08/mi) 138/149bpm [1261b/mi] 92/97rpm 232/297W 6.58/7.48mph
9) 0.07mi - 1:31(20:41/mi) 126/148bpm [2606b/mi] 58/94rpm 137/282W 2.91/7.1mph
10) 0.17mi - 1:34(9:00/mi) 138/151bpm [1243b/mi] 92/94rpm 221/281W 6.66/7.88mph
11) 0.07mi - 1:41(23:09/mi) 126/149bpm [2917b/mi] 57/94rpm 103/280W 2.59/7.3mph
12) 0.18mi - 1:34(8:56/mi) 139/152bpm [1243b/mi] 91/94rpm 220/268W 6.72/8.08mph
13) 0.09mi - 2:01(21:30/mi) 116/151bpm [2493b/mi] 57/92rpm 82/260W 2.78/7.13mph
14) 0.17mi - 1:32(8:47/mi) 140/153bpm [1229b/mi] 93/97rpm 216/249W 6.83/7.86mph
15) 0.08mi - 1:28(19:11/mi) 127/150bpm [2437b/mi] 61/94rpm 108/252W 3.12/7.21mph
16) 0.17mi - 1:34(9:14/mi) 143/154bpm [1321b/mi] 92/96rpm 221/264W 6.5/7.54mph
17) 0.09mi - 1:59(22:10/mi) 121/148bpm [2682b/mi] 55/94rpm 67/260W 2.7/7.11mph
18) 0.18mi - 1:34(8:43/mi) 144/153bpm [1256b/mi] 91/96rpm 250/303W 6.89/7.89mph
19) 0.08mi - 1:34(20:50/mi) 128/149bpm [2667b/mi] 57/92rpm 87/266W 2.88/7.07mph
20) 0.17mi - 1:34(9:02/mi) 141/153bpm [1274b/mi] 92/96rpm 242/289W 6.65/7.72mph
21) 0.08mi - 1:47(21:06/mi) 114/145bpm [2406b/mi] 60/95rpm 62/294W 2.85/7.28mph
22) 0.19mi - 1:31(8:11/mi) 147/155bpm [1204b/mi] 95/97rpm 253/293W 7.34/7.96mph
23) 0.16mi - 2:55(18:38/mi) 115/146bpm [2142b/mi] 51/94rpm 14/271W 3.22/7.49mph
24) 0.28mi - 3:57(14:13/mi) 120/126bpm [1707b/mi] 84/91rpm 147/192W 4.22/5.48mph
25) 0.75mi - 7:01(9:21/mi) 146/153bpm [1366b/mi] 92/94rpm 221/249W 6.42/6.65mph
26) 0.08mi - 1:03(12:48/mi) 130/145bpm [1664b/mi] 83/92rpm 33/239W 4.69/6.6mph
27) 0.85mi - 8:55(10:27/mi) 137/143bpm [1432b/mi] 90/94rpm 193/226W 5.74/6.42mph

14:31 3:37 13:06 1:36 1:30 1:35 1:23 1:34 1:31 1:34 1:41 1:34 2:01 1:32 1:28 1:34 1:59 1:34 1:34 1:34 1:47 1:31 2:55 3:57 7:01 1:03 8:55

Pace

42%

12%

22%

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.
0.25	3:18	3:18	13:13	100 73-110	1321	163 120-164	194 34-220	21/0
0.50	6:28	3:10	12:39	107 99-114	1353	166 162-168	192 174-212	16/0
0.75	9:13	2:45	10:59	115 105-121	1264	170 166-178	208 186-244	15/0
1.00	12:57	3:44	14:58	115 98-127	1721	152 40-182	213 46-314	36/0
1.25	19:40	6:43	26:53	106 86-132	2850	156 98-194	254 2-422	8/9
1.50	24:32	4:52	19:27	111 92-135	2159	125 44-194	181 2-394	23/8
1.75	31:28	6:56	27:43	101 85-134	2799	124 74-200	131 4-308	23/7
2.00	34:34	3:06	12:25	129 98-145	1601	170 94-194	235 12-320	11/11
2.25	37:32	2:58	11:51	123 71-146	1457	157 58-194	190 62-284	7/19
2.50	40:37	3:05	12:20	132 105-149	1628	150 94-194	184 64-296	15/4
2.75	43:51	3:14	12:56	132 98-151	1707	148 50-188	160 58-280	11/7
3.00	47:24	3:33	14:12	127 77-152	1804	143 98-194	161 4-268	12/7
3.25	50:24	3:00	12:01	135 109-153	1622	155 100-194	163 68-252	6/9
3.50	53:55	3:30	14:02	132 105-154	1852	145 42-190	146 2-264	4/9
3.75	56:58	3:03	12:13	136 112-153	1662	149 90-192	171 58-302	4/8
4.00	1:00:22	3:24	13:36	128 78-153	1740	153 42-192	170 20-294	5/9
4.25	1:05:28	5:06	20:26	125 95-155	2554	156 42-194	214 6-292	6/9
4.50	1:09:02	3:34	14:15	121 108-126	1725	168 92-188	174 4-206	3/14
4.75	1:11:22	2:20	9:19	143 127-149	1332	184 180-188	224 186-248	1/12
5.00	1:13:41	2:20	9:18	149 148-151	1386	184 180-188	224 212-240	7/6
5.25	1:17:05	3:24	13:36	142 110-153	1931	180 82-188	213 26-238	4/1
5.50	1:19:45	2:40	10:39	134 130-137	1428	179 174-188	186 158-204	2/5
5.75	1:22:19	2:34	10:16	138 133-142	1417	180 174-182	197 178-216	3/3
6.00	1:24:49	2:30	10:01	141 140-143	1411	181 180-182	204 192-226	2/4
6.09	1:25:47	58	10:28	141 140-142	1475	180 174-182	196 192-202	0/0

Heart

123/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 197m, Range 130m, Flat prediction 1:24:57

Elevation Graph

Biggest Climbs (m)	Min/mi
24 7.3%	14:41
20 13.8%	16:15
17 4.8%	10:04
16 8.6%	18:22
13 12.3%	25:33
12 5.2%	13:34
See your biggest climbs

Power

189W (422 max)

Power Graph

Power Bands

Cadence

158 (200 max) Stride Length: 73cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	60.9	179	5.3	52:13	9:50
Walk	25.9	106	0.8	22:12	28:23
Still	13.3	-	-	11:22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:02	53.43%	More
800m	4:33	9:10	65.23%	More
1km	5:43	9:11	66.24%	More
Mile	10:33	10:33	57.15%	More
5k	38:43	12:28	54.41%	More
5 miles	1:11:50	14:22	48.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:22	11:22	53.03
5km	40:22	13:00	52.18
5M	1:08:43	13:45	50.38
10km	1:27:38	14:06	49.62
10M	2:29:13	14:55	48.41
Half	3:21:49	15:24	46.96
20M	5:23:57	16:12	46.55
Mara	7:18:11	16:43	45.91

Bespoke Fields

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Stride length
NP
Stokes per length, session average