Wed 15th Jan 2020 at 5:00pm by rupert bear

Run > Track Session

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Time
31:50
Miles
3.95
Min/mi
8:04
Pacing
0%
WAVA
66.93
Stride(cm)
109
Cals
344
Cadence
184
BPM
115
%MHR
72.7
B/mi
926
Asc(m)
35
Surface
Road

Notes & Comments

Aiming to do 5x800m on Track after last night’s Speedwork.
Right knee played up on the 5th one.

Split Summary
===
1) 0.8m - 7:02(8:48/m) 92/101bpm 51cal 6.82/7.16mph
2) 0.49m - 3:35(7:14/m) 111/125bpm 37cal 8.29/8.93mph
3) 0.27m - 2:29(9:14/m) 115/124bpm 28cal 6.5/8.25mph
4) 0.49m - 3:32(7:13/m) 121/132bpm 41cal 8.32/8.93mph
5) 0.26m - 2:10(8:30/m) 114/133bpm 23cal 7.06/8.43mph
6) 0.49m - 3:28(7:02/m) 129/139bpm 44cal 8.53/8.58mph
7) 0.25m - 2:16(9:07/m) 126/138bpm 28cal 6.58/8.56mph
8) 0.49m - 3:28(7:04/m) 134/142bpm 45cal 8.49/9.1mph
9) 0.26m - 2:24(9:23/m) 130/142bpm 31cal 6.39/8.75mph
10) 0.13m - 55(7:08/m) 123/130bpm 10cal 8.42/9.12mph
11) 0.03m - 31(18:29/m) 119/131bpm 6cal 3.25/8.64mph

7:02 3:35 2:29 3:32 2:10 3:28 2:16 3:28 2:24 55 31

Pace

43%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:08	1:08	9:05	76 65-91	690	175 120-186	1/1
0.25	2:16	1:08	9:03	94 91-97	850	179 176-188	1/1
0.38	3:23	1:07	8:54	93 91-96	827	179 176-182	1/1
0.50	4:29	1:06	8:47	95 91-98	834	182 178-184	1/1
0.63	5:33	1:04	8:35	97 96-99	833	181 178-184	1/1
0.75	6:36	1:03	8:24	99 98-101	832	184 182-186	1/1
0.88	14:02	7:26 +6:38	59:25	82 55-100	4873	184 120-202	1/1
1.00	15:03	1:02	8:14	109 100-114	898	188 186-190	0/1
1.13	15:59	55	7:21	119 116-120	875	186 184-188	1/0
1.25	16:54	55	7:21	121 120-123	890	188 184-194	1/1
1.38	17:55	1:01	8:08	123 119-125	1001	186 182-188	2/1
1.50	19:03	1:08	9:02	114 112-116	1029	186 184-188	1/1
1.63	20:08	1:05	8:42	104 99-110	905	183 172-194	1/0
1.75	21:03	55	7:20	117 111-122	859	188 186-190	1/1
1.88	21:58	55	7:19	126 125-127	923	189 186-192	2/1
2.00	22:52	55	7:17	127 126-129	925	190 184-194	1/1
2.13	24:30	1:37 +42	12:58	124 111-133	1609	182 122-192	1/0
2.25	25:37	1:07	8:59	110 106-116	988	186 182-190	1/2
2.38	26:36	59	7:49	111 107-118	868	187 180-192	2/1
2.50	27:29	53	7:06	125 121-129	887	190 188-192	1/1
2.63	28:22	53	7:02	131 130-133	921	190 188-192	2/0
2.75	29:13	52	6:54	137 134-138	945	192 188-194	1/1
2.88	30:17	1:04	8:29	134 127-138	1137	187 184-192	2/1
3.00	31:24	1:07	8:57	123 120-127	1102	185 182-190	1/1
3.13	32:23	58	7:48	120 117-124	936	191 186-198	2/1
3.25	33:16	53	7:07	130 124-136	926	192 190-194	1/1
3.38	34:09	52	7:00	137 136-141	959	190 188-192	2/1
3.50	35:03	54	7:12	140 138-141	1009	192 190-196	1/1
3.63	36:07	1:04	8:33	137 134-142	1172	185 178-192	1/1
3.75	37:13	1:07	8:53	127 122-131	1128	186 180-192	1/1
3.88	38:16	1:03	8:21	121 118-126	1010	185 174-194	1/1
3.95	39:22	1:06 +13	14:35	119 101-130	1734	146 110-190	1/1

Heart

115/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 35m, Range 1m, Flat prediction 31:50

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

184 (202 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:56	52.74%	More
800m	3:31	7:03	62.34%	More
1km	4:34	7:21	62.54%	More
Mile	7:32	7:32	64.59%	More
5k	24:49	7:59	66.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:19	7:19	66.48
5km	24:37	7:55	67.39
5M	40:58	8:12	66.32
10km	51:41	8:19	65.82
10M	1:26:00	8:36	65.58
Half	1:54:49	8:46	64.61
20M	3:00:34	9:02	65.10
Mara	4:01:03	9:12	65.03

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