Wed 21st Nov 2018 at 7:00pm by Honley Lion

Run > Track Session

cold

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Time
32:24
Miles
4.32
Min/mi
7:30
Pacing
76%
WAVA
68.28
Stride(cm)
110
Cals
392
Cadence
195
BPM
141
%MHR
72.5
B/mi
1060
Surface
Track

Notes & Comments

300,500,700 with 100 recoveries (x4)

Split Summary
===
1) 1m - 7:07(7:07/m) 138/155bpm 82cal 8.42/9.71mph
2) 1m - 7:44(7:44/m) 143/151bpm 94cal 7.76/9.12mph
3) 1m - 7:40(7:40/m) 142/151bpm 93cal 7.82/8.93mph
4) 1m - 7:48(7:48/m) 146/166bpm 97cal 7.7/8.95mph
5) 0.32m - 2:05(6:32/m) 149/153bpm 26cal 9.19/10.31mph

7:07 7:44 7:40 7:48 2:05

Pace

12%

29%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	53	53 +5	7:04	106 63-135	748	209 204-212
0.25	1:51	58	7:47	140 129-154	1091	194 182-204
0.38	2:43	51	6:49	138 136-141	941	203 202-204
0.50	3:33	51	6:44	142 139-145	956	202 200-204
0.63	4:35	1:02	8:18	141 139-143	1169	191 176-200
0.75	5:28	53	7:00	143 143-144	1001	199 196-202
0.88	6:19	52	6:54	143 138-149	986	199 198-202
1.00	7:11	52	6:54	146 145-147	1008	198 196-200
1.13	8:19	1:08	9:04	140 135-144	1268	177 126-202
1.25	9:11	51	6:52	143 137-146	982	200 200-200
1.38	10:18	1:08	9:01	141 137-146	1271	182 140-200
1.50	11:10	52	6:57	142 138-144	988	200 198-202
1.63	12:00	49	6:35	146 141-151	961	199 196-200
1.75	13:08	1:09	9:09	140 134-147	1281	186 130-200
1.88	14:01	53	7:00	144 139-147	1008	200 196-202
2.00	14:55	54	7:16	146 145-148	1060	196 194-198
2.13	15:48	53	7:00	147 146-148	1030	195 192-196
2.25	17:28	1:40 +49	13:17	139 122-149	1847	198 190-202
2.38	18:38	1:10	9:22	145 140-147	1359	178 136-200
2.50	19:34	56	7:26	143 135-148	1062	197 188-200
2.63	20:26	52	6:59	133 126-141	928	198 196-202
2.75	21:36	1:10	9:23	143 138-146	1342	176 136-198
2.88	22:30	54	7:12	141 133-151	1016	198 194-200
3.00	23:24	54	7:12	144 142-146	1036	196 194-198
3.13	24:16	52	6:52	147 145-148	1010	196 194-200
3.25	25:24	1:08	9:04	145 138-149	1314	180 138-198
3.38	26:15	52	6:53	143 135-146	984	200 196-202
3.50	27:24	1:09	9:12	146 139-151	1343	171 134-200
3.63	28:18	54	7:12	146 136-151	1050	199 196-200
3.75	29:10	51	6:51	149 148-150	1020	196 194-198
3.88	30:19	1:09	9:11	152 137-166	1396	189 118-198
4.00	31:11	53	7:04	144 130-154	1017	200 194-202
4.13	32:04	52	6:59	148 144-153	1034	195 194-198
4.25	32:53	49	6:29	149 147-150	967	197 194-200
4.32	33:17	24	5:55	150 149-151	888	202 200-204

Heart

141/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

195 (212 max) Stride Length: 110cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.3	198	4.1	29:43	7:19
Walk	10.4	137	0.2	3:29	14:26
Pause	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:28	54.47%	More
800m	3:26	6:55	60.75%	More
1km	4:26	7:07	61.44%	More
Mile	7:06	7:06	65.12%	More
5k	24:03	7:44	65.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:41	6:41	69.10
5km	22:42	7:18	69.32
5M	37:56	7:35	67.77
10km	47:58	7:43	67.03
10M	1:20:11	8:01	66.39
Half	1:47:19	8:12	65.20
20M	2:49:26	8:28	65.44
Mara	3:46:47	8:39	65.19

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