Mon 14th Oct 2019 at 7:00pm by SooWoo

Run > Track Session

  • Time
    30:03
  • Miles
    3.55
  • Min/mi
    8:28
  • Pacing
    89%
  • WAVA
    62.85
  • Stride(cm)
    109
  • Cals
    392
  • Cadence
    175
  • BPM
    138
  • %MHR
    80.7
  • B/mi
    1169
  • Surface
    Road

Notes & Comments

WCH track session
Alternating 400m fast / 400m slow for 30mins

Split Summary
===
1) 1m - 8:36(8:36/m) 128/146bpm 104cal 6.98/8.16mph
2) 1m - 8:13(8:13/m) 142/154bpm 111cal 7.3/8.52mph
3) 1m - 8:37(8:37/m) 142/152bpm 114cal 6.97/8.58mph
4) 0.55m - 4:38(8:26/m) 145/152bpm 63cal 7.11/8.45mph
8:36 8:13 8:37 4:38
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

19% 21% 11% 4% 23% 23%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:09 1:09 9:11 111 93-119 1019 176 174-178
0.25 2:21 1:12 9:39 123 119-132 1186 176 174-176
0.38 3:19 58 7:42 133 130-137 1025 178 174-182
0.50 4:15 56 7:25 132 128-135 978 178 176-182
0.63 5:26 1:11 9:29 128 126-132 1214 174 172-176
0.75 6:38 1:12 9:36 126 123-131 1210 174 172-176
0.88 7:37 59 7:52 135 129-140 1062 175 172-178
1.00 8:36 59 7:55 143 141-144 1132 177 176-178
1.13 9:44 1:08 9:05 144 141-148 1307 174 170-178
1.25 10:51 1:07 8:55 142 139-146 1266 174 172-178
1.38 11:45 54 7:11 142 140-144 1019 179 174-180
1.50 12:42 57 7:34 139 137-141 1053 176 174-178
1.63 13:49 1:08 9:03 138 134-143 1249 173 170-178
1.75 14:58 1:08 9:07 141 139-145 1284 173 172-174
1.88 15:53 55 7:22 142 139-145 1045 176 172-178
2.00 16:49 56 7:31 147 141-154 1104 176 174-178
2.13 18:01 1:11 9:30 145 142-151 1377 172 170-174
2.25 19:12 1:11 9:29 139 138-141 1319 175 172-176
2.38 20:11 59 7:55 138 137-141 1093 177 172-180
2.50 21:06 55 7:18 140 138-142 1023 178 176-180
2.63 22:15 1:09 9:12 141 135-148 1298 174 170-176
2.75 23:27 1:12 9:39 140 137-144 1350 173 170-176
2.88 24:28 1:01 8:04 140 137-144 1130 175 170-178
3.00 25:25 57 7:35 148 144-151 1122 175 174-178
3.13 26:33 1:09 9:09 146 142-149 1336 173 166-178
3.25 27:45 1:12 9:35 142 139-145 1361 173 172-174
3.38 28:46 1:00 8:02 141 138-144 1133 175 170-178
3.50 29:42 56 7:28 150 147-151 1119 177 176-178
3.55 30:04 22 7:50 150 148-151 1174 175 170-178

Heart

138/154max
  • Show Beats/Mile

Cadence

175 (182 max) Stride Length: 109cm Run: 100% Walk: 0%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:18 53.37% More
800m 4:02 8:08 52.39% More
1km 4:59 8:01 55.48% More
Mile 8:11 8:11 57.60% More
5k 26:14 8:26 62.86% More

Predictions

Dist Time Per Mile WAVA
1M 7:38 7:38 61.81
5km 26:01 8:22 63.37
5M 43:32 8:42 61.81
10km 55:04 8:52 61.17
10M 1:32:08 9:13 60.23
Half 2:03:23 9:25 58.74
20M 3:15:01 9:45 58.47
Mara 4:21:11 9:58 57.81
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