Mon 13th Nov 2017 at 7:00pm by LazyDaisy

Run > Track Session

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Time
49:58
Miles
2.70
Min/mi
18:30
Pacing
26%
WAVA
33.17
Stride(cm)
57
Cals
278
Cadence
153
BPM
125
%MHR
72.5
B/mi
2322
Asc(m)
42
Surface
Road

Notes & Comments

Prolonged warm up as usual, then shuttle relays at max effort, first over 50m then 60 then 70. The 3 continuous x 300m flat out with 100m walk/jog recoveries. The second 300 was poor - I panicked and thought I was going to be sick. First and third were ok though.

Split Summary
===
1) 1m - 14:28(14:28/m) 125/143bpm 95cal 4.15/6.76mph
2) 1m - 26:22(26:22/m) 120/154bpm 127cal 2.27/13.32mph
3) 0.7m - 9:07(13:02/m) 132/157bpm 56cal 4.6/9.79mph

14:28 26:22 9:07

Pin Map

0mi in 0

Pace

75%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:15	1:15	9:58	102 69-123	1017	168 162-174	0/1
0.25	2:24	1:09	9:14	127 124-129	1172	173 168-178	1/1
0.38	3:49	1:25	11:17	126 122-129	1421	163 112-178	1/1
0.50	6:22	2:34	20:29	111 91-128	2273	142 102-174	1/1
0.63	8:02	1:40	13:20	133 126-140	1773	138 90-192	1/1
0.75	10:03	2:01	16:07	135 130-140	2176	130 96-166	1/1
0.88	11:36	1:33	12:27	139 134-141	1731	159 148-168	1/1
1.00	14:27	2:51	22:47	129 114-143	2938	157 112-172	1/1
1.13	16:34	2:07	16:57	138 132-143	2340	149 120-170	1/1
1.25	18:36	2:01	16:09	141 136-147	2277	139 110-166	1/1
1.38	23:17	4:41	37:28	123 104-146	4609	125 102-166	1/2
1.50	26:28	3:11	25:31	119 102-133	3037	166 156-176	1/1
1.63	30:20	3:52	30:59	116 103-133	3595	155 112-224	0/0
1.75	34:04	3:43	29:45	127 104-153	3779	144 102-226	0/1
1.88	39:43	5:39	45:14	109 95-126	4931	143 112-168	2/1
2.00	40:50	1:07	8:57	131 110-150	1173	182 164-200	1/1
2.13	42:00	1:10	9:18	151 145-157	1404	169 112-196	1/1
2.25	43:45	1:45	14:00	132 117-146	1848	162 118-192	1/1
2.38	45:32	1:47	14:15	138 121-149	1966	135 102-194	1/1
2.50	47:07	1:36	12:46	124 109-148	1584	168 112-196	1/1
2.63	51:59	4:52 +3:49	38:55	138 103-157	5370	172 118-192	1/0
2.69	53:33	1:34	24:07	115 105-120	2774	147 112-162	1/0

Heart

125/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 2m, Flat prediction 49:58

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

153 (226 max) Stride Length: 57cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	52.2	173	2	26:07	14:54
Walk	36.7	113	0.7	21:04	30:57
Still	4.5	-	-	2:34	-
Pause	6.7	-	-	3:49	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:40	50.65%	More
800m	5:37	11:17	45.96%	More
1km	7:12	11:35	46.19%	More
Mile	14:25	14:25	38.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	17:26	17:26	31.52
5km	57:59	18:40	33.11
5M	1:36:01	19:12	32.76
10km	2:00:53	19:27	32.65
10M	3:20:11	20:01	32.64
Half	4:26:32	20:21	32.10
20M	6:57:23	20:52	32.46
Mara	9:15:42	21:13	32.43

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