Thu 18th Apr 2019 at 2:00pm by Sorequads

Run > Track Session

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Time
46:30
Miles
6.92
Min/mi
6:43
Pacing
49%
WAVA
64.25
Stride(cm)
130
Cadence
184
BPM
156
%MHR
94.5
B/mi
1048
Asc(m)
53
Surface
Track

Notes & Comments

Bit of a stinker. Classic 3 by a mile.

5:47 - spot on

6:07 - oh dear slower than HMP
6:14 - dying a death

Still - good heat training and useful to practise digging in on tired legs. All guns blazing for sub 2:50 in London

Split Summary
===
1) 1m - 7:56(7:56/m) 134/172bpm
2) 1m - 7:19(7:19/m) 141/147bpm
3) 1m - 8:38(8:38/m) 145/148bpm
4) 1m - 7:12(7:12/m) 163/180bpm
5) 1m - 6:50(6:50/m) 162/182bpm
6) 1m - 7:56(7:56/m) 167/191bpm
7) 0.92m - 5:39(6:07/m) 184/201bpm

7:56 7:19 8:38 7:12 6:50 7:56 5:39

Pace

17%

27%

17%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:01	2:01	8:06	134 127-172	1085	174 144-190	0/1
0.50	3:51	1:50	7:20	135 129-139	989	176 162-192	4/1
0.75	5:48	1:57	7:46	132 128-137	1026	180 166-196	1/2
1.00	7:54	2:06	8:24	133 129-137	1116	182 166-200	8/0
1.25	9:28	1:34	6:17	137 134-139	861	185 172-200	1/5
1.50	11:16	1:48	7:11	142 138-144	1020	183 168-196	1/3
1.75	13:28	2:12	8:48	143 139-145	1259	181 170-194	6/1
2.00	15:15	1:47	7:08	145 141-147	1035	183 166-198	1/2
2.25	16:55	1:40	6:42	146 144-148	977	180 162-198	1/4
2.50	18:46	1:51	7:23	146 143-148	1079	179 170-192	1/3
2.75	20:29	1:43	6:51	146 144-148	1000	182 168-198	1/2
3.00	23:36	3:07	12:27	143 135-146	1780	184 168-222	1/2
3.25	26:49	3:13	12:53	141 101-159	1817	200 158-228	2/2
3.50	28:15	1:26	5:42	163 159-166	930	199 186-214	1/2
3.75	29:39	1:25	5:39	169 165-174	954	197 176-218	2/2
4.00	31:05	1:26	5:42	175 173-180	998	199 186-218	1/2
4.25	32:57	1:52	7:30	173 153-182	1296	176 150-216	1/2
4.50	34:51	1:54	7:37	150 148-153	1142	173 158-188	1/2
4.75	36:25	1:34	6:15	153 146-168	955	191 160-220	2/2
5.00	37:55	1:30	6:00	175 168-179	1051	197 186-218	2/2
5.25	39:26	1:31	6:05	180 176-182	1094	189 162-214	2/2
5.50	40:58	1:32	6:07	184 179-189	1125	192 174-212	1/2
5.75	44:04	3:06	12:24	158 125-191	1960	152 42-224	1/2
6.00	45:51	1:47	7:06	150 145-164	1066	179 152-218	1/2
6.25	47:20	1:29	5:56	171 164-176	1015	194 176-216	1/2
6.50	48:52	1:32	6:08	182 176-186	1115	191 176-206	1/2
6.75	50:26	1:35	6:19	191 186-194	1206	191 172-210	2/2
6.92	51:30	1:04	6:11	194 192-201	1200	197 180-214	2/0

Heart

156/201max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 53m, Range 12m, Flat prediction 46:30

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

184 (228 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.6	185	6.9	49:44	7:15
Walk	3.4	47	0.1	1:46	30:41

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:36	53.36%	More
800m	2:48	5:38	60.37%	More
1km	3:30	5:38	63.41%	More
Mile	5:44	5:44	67.15%	More
5k	21:06	6:48	61.88%	More
5 miles	36:52	7:22	57.75%	More
10k	45:55	7:23	58.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:59	5:59	64.31
5km	19:54	6:24	65.62
5M	32:57	6:35	64.62
10km	41:29	6:41	64.22
10M	1:08:42	6:52	64.11
Half	1:31:28	6:59	63.24
20M	2:23:14	7:10	64.00
Mara	3:10:42	7:17	64.10

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