Mon 8th Apr 2024 at 7:09am by ascoey

Run > Track Session

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Time
25:48
Miles
2.28
Min/mi
11:19
Pacing
60%
WAVA
41.37
Stride(cm)
89
Cals
436
Cadence
160
BPM
122
%MHR
72.4
B/mi
1385
Asc(m)
41
Surface
Road

Notes & Comments

Too much travelling recently. Just wanted to do something and as there's a hike this afternoon, I decided not to do too much. This is the breakdown I used for some of the earlier long runs. I don't think I pushed the run pace too much so the overall average is pleasing as it equates to race pace. . May do something similar later in the week.

1) 0.1km - 1:00(9:39/km) 82/86bpm [792b/km] 9cal
2) 0.62km - 4:00(6:30/km) 119/129bpm [773b/km] 72cal
3) 0.05km - 30(10:06/km) 124/127bpm [1253b/km] 8cal
4) 0.45km - 3:00(6:43/km) 123/132bpm [827b/km] 51cal
5) 0.1km - 1:00(9:58/km) 118/131bpm [1176b/km] 14cal
6) 0.59km - 4:00(6:45/km) 127/135bpm [857b/km] 70cal
7) 0.05km - 30(9:31/km) 131/134bpm [1246b/km] 8cal
8) 0.45km - 3:00(6:39/km) 129/136bpm [858b/km] 53cal
9) 0.1km - 1:00(9:52/km) 127/134bpm [1253b/km] 14cal
10) 0.45km - 3:01(6:39/km) 128/136bpm [851b/km] 53cal
11) 0.05km - 30(9:50/km) 116/137bpm [1140b/km] 6cal
12) 0.47km - 3:00(6:25/km) 128/138bpm [822b/km] 55cal
13) 0.06km - 37(9:39/km) 129/138bpm [1244b/km] 9cal
14) 0.13km - 39(5:12/km) 118/129bpm [613b/km] 14cal

1:00 4:00 30 3:00 1:00 4:00 30 3:00 1:00 3:01 30 3:00 37 39

Pace

27%

54%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	57	57	15:07	82 77-86	1239	119 108-176	2/4
0.13	1:37	40	10:44	97 79-110	1042	173 170-176	1/1
0.19	2:15	39	10:16	117 112-121	1202	172 170-174	1/4
0.25	2:54	39	10:24	124 122-125	1289	172 170-174	4/0
0.31	3:33	39	10:24	125 125-125	1301	169 166-172	1/3
0.38	4:13	40	10:40	125 124-126	1334	168 166-170	2/1
0.44	4:53	39	10:32	127 126-128	1338	168 164-170	4/0
0.50	5:44	51	13:36	120 112-127	1632	140 110-172	0/2
0.56	6:25	41	10:50	118 114-121	1277	169 168-174	0/4
0.63	7:06	41	10:55	123 121-126	1343	171 170-172	3/1
0.69	7:45	40	10:32	127 126-128	1339	171 170-174	3/0
0.75	8:26	41	10:51	130 128-132	1410	169 166-170	2/1
0.81	9:57	1:31 +34	24:23	118 107-131	2877	113 96-166	1/3
0.88	10:40	43	11:32	112 103-121	1291	166 110-174	2/1
0.94	11:20	39	10:28	124 121-127	1298	172 170-174	0/1
1.00	12:01	42	11:07	129 127-130	1433	170 168-172	2/2
1.06	12:42	41	10:55	131 129-132	1429	169 166-172	3/2
1.13	13:23	41	10:57	133 131-135	1457	169 168-170	1/1
1.19	14:05	42	11:10	132 131-133	1474	169 168-172	2/2
1.25	14:55	50	13:15	125 120-132	1657	138 110-174	2/1
1.31	15:35	40	10:33	125 124-127	1319	172 172-172	1/2
1.38	16:14	40	10:33	130 128-132	1372	171 170-172	0/2
1.44	16:55	41	10:49	133 133-134	1439	171 168-174	2/1
1.50	17:35	40	10:43	134 134-134	1437	169 168-172	1/2
1.56	18:35	1:00	15:58	124 113-134	1980	117 108-166	1/1
1.63	19:17	42	11:10	116 111-121	1296	165 110-176	1/1
1.69	19:57	40	10:37	126 121-130	1338	172 172-174	2/1
1.75	20:35	39	10:21	133 131-134	1377	172 168-176	1/2
1.81	21:15	40	10:38	135 133-136	1434	172 170-176	2/0
1.88	22:44	1:29 +40	23:48	119 107-137	2832	127 108-170	0/2
1.94	23:24	39	10:28	115 107-123	1203	169 110-178	2/1
2.00	24:03	39	10:29	126 123-129	1320	173 172-176	2/3
2.06	24:42	39	10:21	133 130-135	1376	173 172-174	0/2
2.13	25:21	39	10:22	137 135-137	1420	174 172-176	1/1
2.19	26:05	44	11:47	137 135-138	1614	146 110-174	5/1
2.25	28:14	2:10 +1:35	34:35	115 100-135	3977	158 102-188	2/0
2.28	28:38	24	11:33	127 123-129	1466	178 166-188	0/3

Heart

122/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 41m, Range 9m, Flat prediction 25:48

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

160 (188 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.0	171	2	21:03	10:49
Walk	24.0	109	0.3	7:00	24:35
Still	0.1	-	-	1	-
Pause	1.9	-	-	34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:33	10:16	32.59%	More
800m	5:25	10:54	36.09%	More
1km	6:45	10:51	37.76%	More
Mile	11:14	11:14	38.50%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:28	10:28	41.34
5km	36:12	11:39	40.68
5M	1:00:54	12:11	39.39
10km	1:17:15	12:26	38.79
10M	2:09:59	13:00	38.11
Half	2:54:39	13:20	37.24
20M	4:37:27	13:52	37.15
Mara	6:12:46	14:14	36.87

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