Mon 3rd Dec 2018 at 7:00pm by alpenrose

Run > Track Session

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Time
43:26
Miles
3.28
Min/mi
13:15
Pacing
36%
WAVA
46.17
Stride(cm)
72
Cals
372
Cadence
169
BPM
135
%MHR
78.8
B/mi
1785
Asc(m)
33
Surface
Track

Notes & Comments

2 comments

2x400 warm up,
3x400, 30sec rest in between,
3x400, 20sec rest,
2x400, 10 sec rest,
3x400.

Split Summary
===
1) 1m - 11:55(11:55/m) 132/145bpm 102cal 5.04/6.28mph
2) 1m - 13:57(13:57/m) 136/150bpm 118cal 4.3/6.03mph
3) 1m - 14:25(14:25/m) 140/153bpm 120cal 4.16/6.35mph
4) 0.28m - 3:09(11:10/m) 154/157bpm 32cal 5.37/5.41mph

11:55 13:57 14:25 3:09

	Corrah Good work xx
	Nutso Lazytoad! Fab going x

Pace

19%

34%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:21	1:21	10:46	106 80-130	1142	166 120-178	1/1
0.25	2:51	1:30	11:59	134 132-135	1607	169 166-172	1/1
0.38	4:21	1:30	11:59	137 136-138	1642	168 168-170	1/1
0.50	5:51	1:31	12:06	141 139-142	1705	169 168-172	1/1
0.63	10:42	4:51 +3:39	38:47	111 84-138	4305	167 114-184	1/1
0.75	12:17	1:34	12:35	142 139-145	1787	172 168-176	1/1
0.88	14:04	1:48	14:22	130 121-139	1867	167 118-176	1/1
1.00	15:33	1:29	11:53	143 141-144	1699	170 166-172	2/1
1.13	17:28	1:54	15:14	131 122-142	1996	160 118-174	1/1
1.25	19:02	1:35	12:36	140 138-141	1765	168 166-170	2/1
1.38	21:41	2:39	21:11	120 101-137	2542	165 118-176	1/1
1.50	23:08	1:27	11:35	145 140-147	1679	170 168-172	2/1
1.63	24:51	1:43	13:45	137 133-143	1884	172 168-176	0/1
1.75	26:22	1:31	12:11	147 144-149	1791	169 164-172	1/1
1.88	28:02	1:40	13:19	138 134-144	1838	167 118-174	0/1
2.00	29:31	1:28	11:47	149 146-150	1755	170 168-172	2/1
2.13	32:05	2:34	20:32	128 108-147	2628	171 118-180	0/1
2.25	33:29	1:25	11:17	149 145-150	1681	171 168-174	1/1
2.38	35:05	1:35	12:44	146 143-150	1859	174 172-178	0/1
2.50	36:30	1:25	11:22	150 148-152	1705	171 168-172	1/1
2.63	39:44	3:14	25:52	128 107-149	3310	173 122-182	0/1
2.75	41:10	1:26	11:26	151 147-152	1727	173 170-174	1/1
2.88	42:31	1:21	10:51	152 152-153	1648	172 170-174	0/1
3.00	43:56	1:25	11:17	152 152-153	1715	172 170-174	2/1
3.13	45:19	1:24	11:10	153 152-154	1707	171 168-172	0/1
3.25	46:43	1:23	11:07	155 154-156	1723	171 170-174	1/1
3.28	51:50	5:07 +4:45	2:40:09	141 108-157	22581	169 168-170	1/0

Heart

135/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 33m, Range 2m, Flat prediction 43:26

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

169 (184 max) Stride Length: 72cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.4	171	3.2	38:12	14:22
Walk	2.4	118	0	1:28	37:42
Still	6.3	-	-	3:46	-
Pause	13.9	-	-	8:24	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:39	10:40	40.82%	More
800m	5:24	10:52	46.80%	More
1km	6:47	10:55	48.12%	More
Mile	12:59	12:59	41.77%	More
5k	45:03	14:30	42.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:12	11:12	48.44
5km	40:50	13:09	46.43
5M	1:10:15	14:03	44.21
10km	1:30:01	14:29	43.27
10M	2:34:54	15:29	41.61
Half	3:30:46	16:05	40.04
20M	5:41:30	17:05	39.11
Mara	7:44:41	17:44	38.21

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