Mon 8th Apr 2019 at 7:00pm by BecsX
Run > Track Session
-
Time
31:12
-
Miles
3.79
-
Min/mi
8:14
-
Pacing
0%
-
WAVA
58.59
-
Stride(cm)
111
-
Cals
362
-
Cadence
175
-
Asc(m)
72
-
Surface
Track
Notes & Comments
Warm up; 8 x 500m @ PMP including water station practice; warm down
Split Summary
===
1) 0.5m - 4:35(9:08/m) 47cal 6.57/7.24mph
2) 0.31m - 2:33(8:15/m) 29cal 7.27/7.95mph
3) 0.31m - 2:35(8:15/m) 30cal 7.27/7.85mph
4) 0.32m - 2:29(7:45/m) 31cal 7.75/8.52mph
5) 0.31m - 2:31(8:00/m) 30cal 7.51/8.37mph
6) 0.32m - 2:25(7:37/m) 31cal 7.89/8.52mph
7) 0.32m - 2:26(7:45/m) 31cal 7.75/8.91mph
8) 0.31m - 2:32(8:04/m) 31cal 7.44/8.1mph
9) 0.31m - 2:28(8:00/m) 30cal 7.49/8.58mph
10) 0.76m - 6:37(8:45/m) 72cal 6.86/7.49mph
4:35 2:33 2:35 2:29 2:31 2:25 2:26 2:32 2:28 6:37
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:09 |
1:09 |
9:16 |
170 122-176 |
5/1 |
0.25 |
2:36 |
1:26 +21
|
11:30 |
174 170-180 |
0/4 |
0.38 |
4:24 |
1:48 +39
|
14:23 |
164 122-178 |
5/1 |
0.50 |
5:34 |
1:10 |
9:22 |
174 172-174 |
0/3 |
0.63 |
23:16 |
17:43 +17:08
|
2:21:41 |
177 112-188 |
4/2 |
0.75 |
24:47 |
1:31 |
12:07 |
180 174-184 |
1/3 |
0.88 |
29:02 |
4:15 +3:31
|
34:00 |
174 120-186 |
3/1 |
1.00 |
30:19 |
1:16 |
10:11 |
181 176-184 |
1/3 |
1.13 |
31:21 |
1:03 |
8:22 |
179 174-184 |
1/1 |
1.25 |
35:05 |
3:44 +2:49
|
29:52 |
184 178-186 |
5/1 |
1.38 |
36:07 |
1:02 |
8:13 |
178 172-184 |
0/3 |
1.50 |
39:36 |
3:29 +2:38
|
27:52 |
179 174-184 |
1/1 |
1.63 |
40:43 |
1:07 |
8:59 |
180 176-182 |
4/2 |
1.75 |
41:43 |
1:00 |
7:59 |
180 176-184 |
1/3 |
1.88 |
47:10 |
5:27 +4:31
|
43:38 |
178 120-188 |
3/1 |
2.00 |
48:09 |
58 |
7:47 |
181 178-186 |
1/3 |
2.13 |
52:06 |
3:57 +3:04
|
31:37 |
177 124-188 |
2/2 |
2.25 |
53:05 |
59 |
7:56 |
181 178-186 |
5/1 |
2.38 |
54:06 |
1:01 |
8:07 |
178 176-182 |
0/3 |
2.50 |
57:25 |
3:18 +2:25
|
26:26 |
177 120-186 |
1/1 |
2.63 |
58:30 |
1:06 |
8:45 |
183 180-186 |
4/2 |
2.75 |
1:03:46 |
5:16 +4:14
|
42:06 |
169 118-184 |
0/2 |
2.88 |
1:04:46 |
1:01 |
8:04 |
179 176-186 |
4/1 |
3.00 |
1:05:47 |
1:00 |
8:03 |
181 176-188 |
1/3 |
3.13 |
1:10:08 |
4:21 +3:20
|
34:51 |
176 172-180 |
1/1 |
3.25 |
1:11:21 |
1:12 |
9:39 |
175 174-176 |
5/2 |
3.38 |
1:12:25 |
1:05 |
8:37 |
176 174-178 |
0/3 |
3.50 |
1:13:30 |
1:04 |
8:35 |
175 174-176 |
4/3 |
3.63 |
1:14:35 |
1:06 |
8:47 |
174 174-176 |
2/2 |
3.75 |
1:15:40 |
1:05 |
8:39 |
175 174-176 |
2/3 |
3.77 |
1:15:51 |
11 |
8:34 |
176 176-176 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
41.3 |
178 |
3.8 |
25:56 |
9:20 |
Walk |
48.0 |
120 |
0 |
40:47 |
43:19:23 |
Pause |
10.7 |
- |
- |
9:08 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:32 |
45.17% |
More |
800m |
4:18 |
8:39 |
43.89% |
More |
1km |
5:24 |
8:41 |
45.84% |
More |
Mile |
11:49 |
11:49 |
36.17% |
More |
5k |
51:37 |
16:37 |
28.92% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:36 |
7:36 |
56.21 |
5km |
25:16 |
8:08 |
59.07 |
5M |
41:51 |
8:22 |
58.06 |
10km |
52:42 |
8:29 |
57.67 |
10M |
1:27:15 |
8:44 |
57.24 |
Half |
1:56:10 |
8:52 |
56.08 |
20M |
3:01:55 |
9:06 |
56.22 |
Mara |
4:02:13 |
9:15 |
55.86 |
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