Thu 29th Aug 2019 at 7:00pm by Alun

Run > Track Session

breezy

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Time
18:36
Miles
1.45
Min/mi
12:50
Pacing
24.3%
WAVA
35.69
Stride(cm)
75
Cals
188
Cadence
167
BPM
112
%MHR
64.2
B/mi
1432
Asc(m)
16
Surface
Track

Notes & Comments

100m, 150m, 200m, 250m, 300m, 250m, 200m, 150m, 100m with various recoveries, tough and slow on the way up but began to pick it up from the 250m rep, much better from that point onwards.

Split Summary
===
1) 0.06m - 19(5:16/m) 79/82bpm 1cal
2) 0.06m - 1:23(22:41/m) 102/114bpm 12cal
3) 0.09m - 29(5:07/m) 101/121bpm 4cal
4) 0.02m - 1:22(56:02/m) 117/132bpm 16cal
5) 0.12m - 38(5:11/m) 106/122bpm 6cal
6) 0.04m - 1:50(46:12/m) 111/133bpm 19cal
7) 0.16m - 47(4:58/m) 106/124bpm 7cal
8) 0.04m - 1:56(44:49/m) 112/137bpm 19cal
9) 0.19m - 56(4:57/m) 111/135bpm 9cal
10) 0.06m - 1:56(30:44/m) 116/144bpm 21cal
11) 0.15m - 43(4:43/m) 112/132bpm 6cal
12) 0.03m - 1:32(49:11/m) 118/136bpm 17cal
13) 0.12m - 35(4:47/m) 109/124bpm 5cal
14) 0.06m - 1:26(24:35/m) 120/134bpm 17cal
15) 0.09m - 25(4:38/m) 118/121bpm 4cal
16) 0.04m - 1:00(25:12/m) 121/132bpm 12cal
17) 0.06m - 18(5:06/m) 109/112bpm 2cal
18) 0.05m - 1:00(20:35/m) 118/125bpm 11cal

19 1:23 29 1:22 38 1:50 47 1:56 56 1:56 43 1:32 35 1:26 25 1:00 18 1:00

Pin Map

0mi in 0

Pace

40%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	19	19	5:09	79 75-83	407	196 194-202	1/1
0.13	1:43	1:23	22:13	101 86-114	2244	135 88-196	1/1
0.19	2:02	20	5:14	97 95-102	508	193 190-196	1/1
0.25	3:38	1:36	25:31	116 99-132	2959	160 82-192	0/1
0.31	3:56	18	4:43	99 95-104	467	189 186-192	1/1
0.38	4:17	21	5:40	120 109-128	680	186 186-186	1/1
0.44	6:03	1:46	28:19	109 88-132	3087	151 80-236	0/0
0.50	6:30	27	7:07	99 91-118	704	194 190-200	1/1
0.56	6:48	19	4:57	123 116-134	609	190 188-192	0/1
0.63	8:50	2:02	32:31	109 94-137	3545	139 98-192	1/1
0.69	9:11	20	5:24	98 91-107	530	196 192-198	0/1
0.75	9:29	19	5:01	120 109-130	601	189 186-192	1/1
0.81	10:30	1:01	16:18	131 119-143	2136	158 96-188	1/0
0.88	11:39	1:08	18:09	103 95-119	1870	121 94-198	0/0
0.94	12:02	23	6:12	106 100-116	657	200 198-202	1/1
1.00	12:18	16	4:18	125 120-133	537	199 196-200	1/1
1.06	14:02	1:44	27:42	117 101-136	3242	167 90-198	0/1
1.13	14:18	16	4:18	106 101-116	455	198 194-200	0/1
1.19	15:02	44	11:49	125 116-134	1476	143 82-194	1/1
1.25	15:59	57	15:15	116 106-121	1770	123 94-204	1/1
1.31	16:20	21	5:35	118 115-122	659	202 198-206	1/1
1.38	17:27	1:07	17:46	119 108-132	2115	149 80-204	0/0
1.44	18:10	43	11:28	117 107-125	1342	191 140-206	1/1
1.45	18:38	28	27:37	115 113-116	3176	116 84-148	0/0

Heart

112/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 16m, Range 1m, Flat prediction 18:36

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

167 (236 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	44.2	193	1.3	8:14	6:27
Walk	28.2	96	0.2	5:15	29:26
Still	27.7	-	-	5:09	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:05	37.28%	More
800m	5:20	10:44	37.27%	More
1km	6:28	10:24	40.05%	More
Mile	11:30	11:30	38.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:30	12:30	35.17
5km	41:58	13:30	35.66
5M	1:09:46	13:57	34.97
10km	1:27:59	14:10	34.64
10M	2:26:14	14:37	34.48
Half	3:15:07	14:54	33.93
20M	5:06:34	15:20	34.22
Mara	6:49:02	15:37	34.20

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