Thu 10th Jan 2019 at 6:00pm by Malcolm Down

Run > Track Session

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Time
33:09
Miles
4.36
Min/mi
7:36
Pacing
4%
WAVA
55.66
Stride(cm)
131
Cals
387
Cadence
162
BPM
141
%MHR
90.2
B/mi
1070
Asc(m)
70
Surface
Track

Notes & Comments

Split Summary
5x 1k 200m jog recovery

1) 0.62m - 3:39(5:55/m)

2) 0.62m - 3:47(6:05/m) 144/152bpm

3) 0.62m - 3:46(6:03/m) 144/158bpm

4) 0.62m - 3:47(6:06/m) 161/170bpm

5) 0.62m - 3:43(5:59/m) 166/168bpm

Jan 2018
3:47(6:06/m)

3:39(5:53/m)

3:50(6:03/m)

3:43(5:45/m)

Jan 2017
3:40(5:43/m)

3:39
3:40(5:31/m)

3:40(5:39/m)

23 NOV
1) 0.62m - 3:43(6:01/m)

2) 0.64m - 3:42(5:46/m)

3) 0.64m - 3:43(5:46/m)

4) 0.65m - 3:52(5:55/m)

5:45 3:39 1:26 3:47 4 1:24 3:46 1:25 3:47 1:25 3:43 2:57

Pace

29%

46%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:16	1:16	10:06	125 121-136	1262	159 154-164	2/1
0.25	2:23	1:07	8:59	120 108-130	1077	160 156-164	2/2
0.38	3:32	1:09	9:09	122 113-132	1117	160 156-164	2/1
0.50	8:27	4:56 +2:45	39:25	112 75-145	4415	156 106-164	2/2
0.63	9:41	1:14 +26	9:50	120 97-136	1181	170 168-176	2/2
0.75	10:25	44	5:49	145 129-154	844	167 166-168	2/2
0.88	11:10	45	6:01	158 154-163	950	166 164-168	2/2
1.00	11:54	44	5:50	155 150-158	903	165 164-166	2/2
1.13	12:43	50	6:37	158 156-160	1046	164 154-166	2/1
1.25	14:04	1:21	10:49	139 119-156	1502	158 152-170	2/2
1.38	14:52	48	6:21	137 124-144	871	167 164-168	2/2
1.50	15:37	45	6:02	148 142-152	894	165 164-166	2/2
1.63	16:23	46	6:06	145 139-149	884	165 164-166	2/2
1.75	17:09	46	6:10	148 146-151	912	165 164-166	2/2
1.88	17:55	46	6:05	146 141-149	888	164 164-164	2/1
2.00	19:17	1:22	10:59	137 127-150	1505	159 156-166	2/2
2.13	20:06	48	6:28	146 135-152	943	166 164-168	2/1
2.25	20:50	44	5:55	148 144-152	876	165 164-166	2/2
2.38	21:37	47	6:15	153 144-158	957	165 164-168	2/2
2.50	22:23	46	6:10	133 117-155	819	165 164-166	2/2
2.63	23:10	47	6:15	139 136-142	869	166 162-168	2/1
2.75	24:33	1:23	11:02	141 131-155	1555	153 104-168	2/2
2.88	25:20	47	6:16	146 138-153	914	165 164-166	2/1
3.00	26:07	47	6:15	162 154-169	1014	166 166-166	2/2
3.13	26:53	46	6:10	166 165-168	1023	165 164-166	2/2
3.25	27:39	46	6:07	167 167-168	1020	167 166-168	2/2
3.38	28:37	58	7:44	165 160-167	1275	159 104-166	2/2
3.50	29:47	1:11	9:26	159 153-166	1501	159 156-166	2/2
3.63	30:33	45	6:03	167 165-168	1010	165 164-166	2/2
3.75	31:18	45	6:03	167 166-168	1012	166 166-166	2/2
3.88	32:04	46	6:09	165 165-166	1013	164 164-166	2/2
4.00	32:50	45	6:03	165 164-166	998	164 162-166	2/2
4.13	36:03	3:13 +2:21	25:45	153 102-167	3941	160 120-166	2/2
4.25	37:29	1:26	11:27	134 109-158	1533	157 154-160	2/2
4.36	38:42	1:13	11:06	124 120-127	1376	159 158-160	2/2

Heart

141/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 70m, Range 2m, Flat prediction 33:09

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

162 (176 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.4	162	4.3	31:36	7:41
Walk	13.3	114	0	5:21	1:57:26
Still	0.5	-	-	13	-
Pause	3.8	-	-	1:32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:49	51.52%	More
800m	2:55	5:52	60.16%	More
1km	3:43	5:59	61.15%	More
Mile	6:40	6:40	57.24%	More
5k	21:28	6:55	60.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	54.73
5km	23:09	7:27	55.94
5M	38:20	7:40	55.42
10km	48:16	7:46	55.14
10M	1:19:55	8:00	55.21
Half	1:46:24	8:07	54.53
20M	2:46:37	8:20	55.18
Mara	3:41:50	8:28	55.26

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