Wed 18th Apr 2018 at 7:00pm by denisef

Run > Track Session

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Time
46:59
Miles
3.50
Min/mi
13:25
Pacing
43%
WAVA
35.48
Stride(cm)
85
Cals
531
Cadence
141
BPM
144
%MHR
84.3
B/mi
1935
Asc(m)
42
Surface
Road

Notes & Comments

Tired so PW and I didn't do the planned session. Pleased with the few 100m efforts I did do early on with fastest pace 7:00/mile 😱

Split Summary
===
1) 1m - 11:54(11:54/m) 135/154bpm 129cal 5.04/8.58mph
2) 1m - 14:23(14:23/m) 151/177bpm 178cal 4.17/8.14mph
3) 1m - 15:01(15:01/m) 143/171bpm 156cal 4/5.99mph
4) 0.5m - 5:42(11:25/m) 151/162bpm 68cal 5.25/6.14mph

11:54 14:23 15:01 5:42

Pace

46%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:26	1:26	11:27	104 57-140	1191	150 116-156	2/1
0.25	2:54	1:28	11:46	131 129-134	1542	151 148-154	2/2
0.38	4:27	1:33	12:20	134 133-135	1654	150 150-152	2/2
0.50	5:57	1:30	12:03	135 134-137	1628	150 148-152	2/3
0.63	7:40	1:43	13:42	140 131-151	1918	148 142-152	2/1
0.75	9:06	1:26	11:29	144 142-146	1653	152 146-162	2/1
0.88	10:28	1:22	10:57	145 133-154	1589	149 102-168	2/3
1.00	11:54	1:25	11:23	147 136-154	1674	149 106-160	3/0
1.13	17:23	5:30 +4:21	43:56	137 108-146	6020	153 146-162	1/4
1.25	20:40	3:17 +48	26:13	152 125-171	3986	126 102-162	3/1
1.38	22:31	1:51	14:48	151 127-170	2234	134 98-156	2/3
1.50	24:20	1:49	14:31	156 143-167	2264	137 88-156	2/1
1.63	26:14	1:54	15:14	146 121-169	2223	136 106-156	2/2
1.75	28:13	1:59	15:55	148 125-163	2356	136 108-152	2/3
1.88	29:46	1:33	12:22	168 159-176	2078	147 108-154	3/1
2.00	31:26	1:40	13:20	151 133-167	2013	141 108-154	0/4
2.13	33:30	2:04	16:33	147 105-171	2433	129 96-154	4/0
2.25	34:50	1:20	10:43	149 114-166	1596	154 152-156	0/5
2.38	36:49	1:59	15:52	145 127-161	2301	131 96-154	4/0
2.50	38:24	1:35	12:37	158 144-167	1994	146 118-154	1/4
2.63	40:22	1:58	15:46	139 114-158	2191	139 100-156	3/1
2.75	42:18	1:56	15:24	138 121-158	2126	134 102-158	1/3
2.88	44:21	2:03	16:24	140 125-158	2296	125 102-156	2/2
3.00	46:27	2:06	16:47	138 120-154	2317	137 102-156	2/2
3.13	47:56	1:29	11:52	149 133-158	1768	153 150-156	2/3
3.25	49:24	1:29	11:49	152 150-154	1797	152 150-152	3/0
3.38	50:49	1:25	11:17	152 144-161	1714	151 148-154	0/4
3.50	52:09	1:20	10:49	150 143-158	1623	151 148-154	3/1

Heart

144/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 5m, Flat prediction 46:59

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

141 (168 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	64.5	152	2.8	32:05	13:09
Walk	27.8	108	0.7	15:43	21:35
Pause	7.7	-	-	4:21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:35	10:25	31.80%	More
800m	5:21	10:46	36.14%	More
1km	7:06	11:26	35.35%	More
Mile	11:35	11:35	36.53%	More
5k	47:29	15:17	31.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:27	12:27	34.00
5km	41:25	13:20	35.72
5M	1:08:34	13:43	35.14
10km	1:26:20	13:54	35.05
10M	2:22:58	14:18	34.98
Half	3:10:21	14:32	34.68
20M	4:58:04	14:54	34.86
Mara	6:36:51	15:09	34.64

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