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.
0.82	10:00	10:00 +34	12:15	116 77-132	1422	157 96-176	26/26
1.70	20:00	10:00	11:17	126 103-135	1421	162 108-176	25/23
2.28	28:38	8:38 +2:15	14:54	126 100-138	1877	162 102-188	16/17

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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