Wed 3rd Apr 2019 at 7:00pm by billywhizz88
Run > Track Session
-
Time
53:18
-
Miles
7.60
-
Min/mi
7:01
-
Pacing
65%
-
WAVA
61.36
-
Stride(cm)
119
-
Cals
450
-
Cadence
193
-
BPM
136
-
%MHR
71.4
-
B/mi
957
-
Asc(m)
123
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.79m - 6:25(8:05/m) 126/135bpm 52cal 7.42/7.93mph
2) 0.89m - 6:01(6:44/m) 132/137bpm 52cal 8.92/9.02mph
3) 0.37m - 3:01(8:16/m) 137/138bpm 27cal 7.26/8.91mph
4) 0.47m - 2:59(6:24/m) 139/149bpm 27cal 9.38/9.33mph
5) 0.19m - 1:29(7:56/m) 145/149bpm 14cal 7.57/9.29mph
6) 0.47m - 3:02(6:29/m) 138/144bpm 26cal 9.25/9.5mph
7) 0.19m - 1:30(7:51/m) 139/143bpm 13cal 7.65/9.23mph
8) 0.46m - 3:00(6:34/m) 141/143bpm 27cal 9.13/9.33mph
9) 0.2m - 1:30(7:41/m) 143/146bpm 14cal 7.81/9.06mph
10) 0.5m - 3:01(6:01/m) 141/145bpm 27cal 9.97/9.98mph
11) 0.19m - 1:30(7:44/m) 143/145bpm 14cal 7.76/10.02mph
12) 0.5m - 2:59(5:55/m) 142/145bpm 26cal 10.13/10.18mph
13) 0.19m - 1:30(7:50/m) 145/147bpm 14cal 7.66/10.21mph
14) 0.51m - 3:01(5:57/m) 140/146bpm 25cal 10.1/10.29mph
15) 0.38m - 2:59(7:53/m) 139/143bpm 24cal 7.6/10.27mph
16) 0.89m - 6:01(6:44/m) 138/149bpm 46cal 8.91/9.16mph
17) 0.04m - 25(9:28/m) 137/138bpm 2cal 6.34/9.14mph
18) 0.37m - 2:55(7:54/m) 137/140bpm 20cal 7.59/7.66mph
1st track session in a very long time
Think it went quite well happy with the splits
3 lap warm up
6 mins at hm pace
3 recovery
3 mins at 10k pace
90 sec recovery x3
3 mins at 5k pace
90 secs recovery x3
6 mins at hm pace
Recovery
6:25 6:01 3:01 2:59 1:29 3:02 1:30 3:00 1:30 3:01 1:30 2:59 1:30 3:01 2:59 6:01 25 2:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:14 |
2:14 |
8:55 |
107 57-130 |
954 |
183 120-194 |
3/4 |
0.50 |
4:10 |
1:56 |
7:45 |
132 129-134 |
1024 |
193 190-196 |
4/4 |
0.75 |
6:04 |
1:54 |
7:37 |
132 129-134 |
1006 |
195 190-198 |
3/4 |
1.00 |
9:28 |
3:24 +1:48
|
13:36 |
126 107-135 |
1713 |
195 120-202 |
3/4 |
1.25 |
11:16 |
1:48 |
7:11 |
133 131-134 |
955 |
198 194-200 |
4/4 |
1.50 |
12:58 |
1:42 |
6:48 |
134 132-137 |
911 |
197 194-200 |
5/3 |
1.75 |
14:46 |
1:48 |
7:11 |
135 134-137 |
971 |
191 186-196 |
5/2 |
2.00 |
16:48 |
2:03 |
8:11 |
137 134-138 |
1120 |
189 188-192 |
5/3 |
2.25 |
18:30 |
1:42 |
6:46 |
138 135-142 |
935 |
193 188-196 |
4/4 |
2.50 |
20:05 |
1:35 |
6:21 |
139 136-149 |
883 |
193 190-196 |
3/5 |
2.75 |
21:59 |
1:54 |
7:36 |
145 143-149 |
1101 |
192 186-196 |
3/5 |
3.00 |
23:36 |
1:37 |
6:28 |
135 121-144 |
873 |
194 190-196 |
3/5 |
3.25 |
25:20 |
1:44 |
6:56 |
138 137-140 |
957 |
192 188-196 |
3/5 |
3.50 |
27:07 |
1:47 |
7:07 |
140 138-143 |
996 |
193 188-196 |
4/4 |
3.75 |
28:46 |
1:39 |
6:36 |
142 141-143 |
936 |
195 192-196 |
4/3 |
4.00 |
30:38 |
1:52 |
7:27 |
142 138-146 |
1059 |
192 188-194 |
5/3 |
4.25 |
32:09 |
1:31 |
6:04 |
141 135-145 |
855 |
195 190-198 |
4/2 |
4.50 |
33:40 |
1:31 |
6:03 |
141 137-143 |
853 |
195 190-196 |
4/3 |
4.75 |
35:29 |
1:50 |
7:19 |
143 141-145 |
1047 |
191 184-196 |
4/4 |
5.00 |
36:58 |
1:29 |
5:55 |
142 140-143 |
840 |
194 192-196 |
3/4 |
5.25 |
38:32 |
1:34 |
6:16 |
142 140-146 |
891 |
195 184-198 |
3/5 |
5.50 |
40:18 |
1:45 |
7:01 |
144 142-147 |
1011 |
191 188-196 |
4/5 |
5.75 |
41:48 |
1:30 |
6:00 |
140 132-146 |
840 |
195 180-198 |
3/5 |
6.00 |
43:31 |
1:44 |
6:54 |
139 136-142 |
960 |
194 180-198 |
3/4 |
6.25 |
45:26 |
1:55 |
7:38 |
139 137-142 |
1062 |
191 190-192 |
4/4 |
6.50 |
47:10 |
1:45 |
6:59 |
139 138-141 |
970 |
194 190-196 |
4/4 |
6.75 |
48:52 |
1:41 |
6:45 |
139 137-140 |
939 |
194 192-196 |
5/2 |
7.00 |
50:33 |
1:41 |
6:46 |
139 133-149 |
940 |
194 192-198 |
4/3 |
7.25 |
52:22 |
1:49 |
7:16 |
137 134-139 |
997 |
193 188-196 |
4/3 |
7.50 |
54:22 |
1:59 |
7:57 |
137 135-138 |
1089 |
191 188-196 |
4/4 |
7.60 |
55:06 |
44 |
7:40 |
137 135-138 |
1050 |
192 190-194 |
0/4 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.6 |
193 |
7.6 |
53:11 |
7:15 |
Walk |
0.2 |
120 |
0 |
7 |
14:12 |
Pause |
3.2 |
- |
- |
1:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:28 |
5:52 |
49.33% |
More |
800m |
2:56 |
5:55 |
57.33% |
More |
1km |
3:52 |
6:14 |
56.88% |
More |
Mile |
6:16 |
6:16 |
60.39% |
More |
5k |
20:24 |
6:34 |
63.02% |
More |
5 miles |
33:38 |
6:44 |
62.62% |
More |
10k |
42:22 |
6:49 |
62.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:44 |
5:44 |
66.04 |
5km |
19:56 |
6:25 |
64.47 |
5M |
33:38 |
6:44 |
62.64 |
10km |
42:43 |
6:52 |
61.80 |
10M |
1:12:04 |
7:12 |
60.71 |
Half |
1:36:58 |
7:24 |
59.33 |
20M |
2:34:23 |
7:43 |
59.05 |
Mara |
3:27:43 |
7:56 |
58.52 |
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