Wed 22nd May 2019 at 6:00pm by Malcolm Down

Run > Track Session

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Time
44:19
Miles
4.48
Min/mi
9:54
Pacing
38.2%
WAVA
42.47
Stride(cm)
103
Cals
419
Cadence
158
BPM
127
%MHR
81.6
B/mi
1259
Asc(m)
45
Surface
Track

Notes & Comments

Split Summary
3 x 600/300/600 60s rest

1) 0.6km - 2:05(3:29/km) 129/158bpm

1) 0.31km - 1:02(3:22/km) 135/151bpm

1) 0.6km - 2:10(3:38/km) 146/163bpm

3.5min rest
2) 0.59km - 2:11(3:41/km) 124/137bpm

2) 0.3km - 1:00(3:20/km) 129/137bpm

2) 0.6km - 2:13(3:39/km) 128/142bpm

3.5 min rest
3) 0.59km - 2:12(3:44/km) 127/149bpm 1
3) 0.3km - 1:02(3:27/km) 135/142bpm

3) 0.6km - 2.13 (3:39/km) 120/131bpm

9:02 2:14 37 40 3:34 2:05 1:05 1:02 1:00 2:10 3:30 2:11 1:01 1:00 1:00 2:13 4:04 2:12 1:01 1:02 1:00 35

Pace

47%

20%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:05	1:05	8:43	141 137-145	1228	157 122-162	2/3
0.25	2:13	1:08	9:01	130 123-137	1173	159 154-162	4/2
0.38	3:17	1:04	8:34	130 127-133	1114	160 158-162	1/3
0.50	5:53	2:35	20:44	118 96-136	2446	132 106-162	3/1
0.63	8:51	2:58	23:46	120 80-142	2851	147 100-172	1/1
0.75	10:34	1:43	13:45	102 84-120	1402	144 104-180	1/2
0.88	11:53	1:19	10:31	121 95-140	1273	161 120-180	1/1
1.00	12:43	50	6:38	132 119-141	876	172 90-180	1/1
1.13	14:58	2:15	18:04	118 98-140	2132	137 90-160	1/1
1.25	16:39	1:41	13:26	100 76-122	1343	167 104-184	1/0
1.38	17:21	42	5:34	130 118-144	724	174 170-176	1/2
1.50	18:05	44	5:55	152 138-158	900	168 166-170	1/1
1.63	19:31	1:26	11:26	138 118-159	1577	135 108-174	1/1
1.75	20:12	41	5:26	137 113-151	744	170 168-174	1/1
1.88	21:42	1:30	12:00	132 116-150	1584	151 94-174	1/1
2.00	22:26	44	5:53	149 130-163	877	169 166-172	0/1
2.13	23:10	45	5:56	155 150-160	920	168 166-170	1/1
2.25	24:31	1:21	10:49	146 127-153	1580	158 120-168	1/1
2.38	25:49	1:17	10:17	125 122-129	1285	158 156-158	1/1
2.50	27:16	1:28	11:43	120 112-128	1406	141 98-178	0/1
2.63	28:03	46	6:12	121 106-132	749	171 166-176	1/1
2.75	28:49	47	6:12	130 127-137	807	165 162-168	0/1
2.88	30:13	1:23	11:05	126 117-136	1397	149 104-168	1/1
3.00	30:52	39	5:14	130 126-137	680	173 170-178	0/1
3.13	32:21	1:29	11:51	135 114-155	1600	147 120-174	2/1
3.25	33:07	46	6:08	127 111-139	778	170 166-174	1/1
3.38	33:52	45	6:03	131 124-142	792	167 164-168	1/1
3.50	35:07	1:15	9:58	132 127-142	1316	142 104-168	1/1
3.63	36:19	1:12	9:34	128 124-133	1224	158 156-160	1/1
3.75	38:37	2:18 +4	18:24	113 97-129	2079	126 80-176	1/1
3.88	39:22	46	6:05	118 93-136	718	173 168-178	1/1
4.00	40:09	46	6:10	138 130-149	852	168 166-170	1/1
4.13	41:17	1:08	9:05	139 135-144	1264	150 106-168	1/1
4.25	42:14	57	7:35	136 127-142	1031	160 112-174	1/1
4.38	43:33	1:20	10:39	134 132-140	1426	164 120-170	1/1
4.48	44:22	49	7:47	120 106-131	934	164 120-172	1/1

Heart

127/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 45m, Range 4m, Flat prediction 44:19

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

158 (184 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	69.7	167	4	30:57	7:47
Walk	28.4	111	0.5	12:36	25:08
Still	1.9	-	-	50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:24	54.87%	More
800m	3:29	7:00	49.71%	More
1km	4:10	6:43	53.94%	More
Mile	7:10	7:10	52.78%	More
5k	26:07	8:24	49.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:02	9:02	41.90
5km	30:04	9:41	42.76
5M	49:47	9:57	42.35
10km	1:02:41	10:05	42.20
10M	1:43:48	10:23	42.18
Half	2:18:12	10:33	41.66
20M	3:36:25	10:49	42.15
Mara	4:48:09	11:00	42.22

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