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
-
Min/mi
0
-
Recent
0
-
Cad.
0
-
HR
0
0mi in 0
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 |
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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