Mon 13th May 2019 at 6:00pm by Malcolm Down
Run > Track Session
-
Time
1:08:04
-
Miles
5.85
-
Min/mi
11:38
-
Pacing
40%
-
WAVA
36.52
-
Stride(cm)
92
-
Cals
524
-
Cadence
150
-
BPM
116
-
%MHR
74.6
-
B/mi
1354
-
Asc(m)
51
-
Surface
Track
Notes & Comments
Split Summary
2 x 200m 45s rest
1) 39(3:16/km) 105/118bpm
2) 40(3:15/km) 111/122bpm
6 x 300m
1) 56(3:18/km) 106/118bpm
2) 58(3:15/km) 119/137bpm
3) 56(3:15/km) 120/133bpm
4) 56(3:12/km) 100/108bpm
5) 57(3:13/km) 107/122bpm
6) 55(3:07/km) 108/134bpm
3 x 150m
1) 25(2:44/km) 104/122bpm
2) 23(2:36/km) 110/112bpm
3) 26(3:00/km) 115/118bpm
4:56 34 8:00 8:43 39 47 40 2:53 56 1:20 58 1:28 56 6:53 56 1:25 57 1:37 55 7:28 25 1:48 23 1:57 26 7:46 2:17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
2:05 |
2:05 |
8:20 |
125 86-147 |
1041 |
157 150-162 |
3/2 |
0.50 |
4:02 |
1:57 |
7:50 |
129 120-138 |
1010 |
167 150-224 |
2/3 |
0.75 |
7:05 |
3:03 |
12:12 |
124 97-136 |
1514 |
145 104-162 |
3/2 |
1.00 |
9:55 |
2:50 |
11:19 |
113 83-136 |
1278 |
147 106-160 |
2/2 |
1.25 |
12:18 |
2:23 |
9:31 |
126 116-132 |
1200 |
153 120-162 |
2/2 |
1.50 |
16:08 |
3:50 |
15:19 |
110 88-127 |
1685 |
129 90-180 |
1/1 |
1.75 |
21:42 |
5:35 |
22:18 |
90 57-114 |
2008 |
133 98-174 |
1/1 |
2.00 |
24:05 |
2:22 |
9:29 |
112 84-130 |
1063 |
159 120-184 |
2/2 |
2.25 |
27:39 |
3:34 |
14:17 |
103 72-123 |
1471 |
153 98-188 |
1/1 |
2.50 |
29:55 |
2:16 |
9:03 |
117 110-128 |
1059 |
167 148-180 |
2/1 |
2.75 |
32:21 |
2:26 |
9:45 |
124 109-144 |
1209 |
154 98-202 |
3/2 |
3.00 |
35:22 |
3:01 |
12:05 |
122 99-133 |
1474 |
153 96-178 |
1/2 |
3.25 |
37:54 |
2:32 |
10:09 |
115 112-121 |
1167 |
156 132-160 |
2/1 |
3.50 |
40:27 |
2:33 |
10:11 |
103 89-119 |
1048 |
154 94-186 |
1/1 |
3.75 |
42:49 |
2:22 |
9:30 |
106 90-121 |
1006 |
154 100-180 |
2/1 |
4.00 |
45:23 |
2:34 |
10:14 |
109 89-129 |
1116 |
150 92-192 |
2/2 |
4.25 |
48:39 |
3:16 |
13:04 |
115 90-134 |
1502 |
140 98-176 |
2/2 |
4.50 |
53:08 |
4:29 |
17:58 |
102 75-127 |
1832 |
121 92-160 |
1/1 |
4.75 |
55:29 |
2:20 |
9:21 |
118 97-138 |
1104 |
152 98-206 |
2/2 |
5.00 |
58:09 |
2:40 |
10:40 |
112 99-125 |
1195 |
149 98-206 |
1/2 |
5.25 |
1:01:49 |
3:40 |
14:39 |
123 79-153 |
1803 |
158 120-162 |
2/3 |
5.50 |
1:04:38 |
2:50 |
11:20 |
143 126-163 |
1620 |
147 100-162 |
4/2 |
5.75 |
1:07:04 |
2:25 |
9:41 |
160 151-169 |
1549 |
158 152-162 |
3/6 |
5.85 |
1:08:04 |
1:00 |
9:58 |
158 157-159 |
1575 |
158 156-160 |
5/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
62.2 |
165 |
4.8 |
42:18 |
8:46 |
Walk |
36.1 |
108 |
1 |
24:34 |
23:58 |
Still |
1.8 |
- |
- |
1:12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:46 |
7:06 |
41.73% |
More |
800m |
3:48 |
7:38 |
45.62% |
More |
1km |
4:47 |
7:41 |
47.09% |
More |
Mile |
9:40 |
9:40 |
39.17% |
More |
5k |
34:43 |
11:10 |
37.03% |
More |
5 miles |
58:07 |
11:37 |
36.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:28 |
10:28 |
36.16 |
5km |
34:48 |
11:12 |
36.94 |
5M |
57:38 |
11:32 |
36.58 |
10km |
1:12:34 |
11:41 |
36.45 |
10M |
2:00:09 |
12:01 |
36.44 |
Half |
2:39:59 |
12:13 |
35.98 |
20M |
4:10:31 |
12:32 |
36.42 |
Mara |
5:33:32 |
12:44 |
36.47 |
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