Wed 15th Jan 2020 at 7:00pm by Akkers

Run > Track Session
  • Time
    43:41
  • Miles
    4.11
  • Min/mi
    10:38
  • Pacing
    34%
  • WAVA
    41.20
  • Stride(cm)
    85
  • Cals
    501
  • Cadence
    177
  • BPM
    150
  • %MHR
    83.5
  • B/mi
    1597
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

12x(100m jog + 200m med + 100m fast + 1min rest)

Split Summary
===
1) 0.62m - 7:15(11:41/m) 119/134bpm 61cal 5.14/9.48mph
2) 0.2m - 2:08(10:40/m) 125/133bpm 19cal 5.62/10.46mph
3) 0.19m - 1:15(6:34/m) 128/130bpm 11cal 9.13/9.56mph
4) 0.05m - 1:10(23:07/m) 135/140bpm 12cal 2.59/9.16mph
5) 0.01m - 4(6:16/m) 137/138bpm 9.58/8.95mph
6) 0.19m - 1:09(6:02/m) 141/144bpm 12cal 9.94/10.48mph
7) 0.07m - 1:41(23:20/m) 141/151bpm 18cal 2.57/10.21mph
8) 0.19m - 1:10(6:09/m) 160/168bpm 14cal 9.76/10.31mph
9) 0.06m - 1:35(25:00/m) 151/160bpm 18cal 2.4/10.16mph
10) 0.19m - 1:10(6:16/m) 165/172bpm 14cal 9.57/9.75mph
11) 0.07m - 1:39(22:55/m) 157/172bpm 20cal 2.62/9.73mph
12) 0.19m - 1:12(6:17/m) 167/175bpm 15cal 9.54/9.79mph
13) 0.07m - 1:30(20:34/m) 158/170bpm 18cal 2.92/9.54mph
14) 0.19m - 1:13(6:33/m) 170/178bpm 16cal 9.15/9.52mph
15) 0.07m - 1:30(21:50/m) 163/175bpm 19cal 2.75/9.43mph
16) 0.19m - 1:14(6:31/m) 171/177bpm 16cal 9.21/9.35mph
17) 0.07m - 1:24(21:13/m) 164/173bpm 17cal 2.83/9.18mph
18) 0.19m - 1:11(6:21/m) 172/181bpm 16cal 9.44/9.68mph
19) 0.07m - 1:31(21:32/m) 164/181bpm 19cal 2.79/9.68mph
20) 0.2m - 1:16(6:25/m) 170/179bpm 16cal 9.34/9.56mph
21) 0.07m - 1:24(20:50/m) 167/177bpm 18cal 2.88/9.52mph
22) 0.19m - 1:13(6:27/m) 173/177bpm 16cal 9.31/9.48mph
23) 0.07m - 1:36(23:40/m) 166/182bpm 20cal 2.54/9.43mph
24) 0.19m - 1:07(5:57/m) 183/190bpm 17cal 10.08/10.58mph
25) 0.53m - 6:04(11:28/m) 167/187bpm 79cal 5.23/10.6mph
7:15 2:08 1:15 1:10 4 1:09 1:41 1:10 1:35 1:10 1:39 1:12 1:30 1:13 1:30 1:14 1:24 1:11 1:31 1:16 1:24 1:13 1:36 1:07 6:04
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

24% 5% 5% 15% 8% 44%

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 8:38 101 42-134 872 181 172-186 1/1
0.25 2:12 1:07 8:57 125 117-132 1118 181 176-182 1/1
0.38 3:30 1:18 10:26 129 127-131 1346 165 82-200 0/0
0.50 5:54 2:24 19:12 128 123-134 2458 166 136-182 1/1
0.63 9:30 3:36 +2:16 28:50 101 51-127 2912 177 116-196 0/0
0.75 10:18 47 6:17 124 119-133 780 185 180-192 1/1
0.88 11:58 1:41 13:25 126 122-129 1691 164 116-192 0/1
1.00 12:47 49 6:33 128 127-129 838 186 180-196 1/1
1.13 14:23 1:36 12:48 137 130-144 1753 178 116-192 0/1
1.25 15:11 48 6:23 140 139-142 893 193 190-198 1/1
1.38 17:09 1:58 15:43 144 129-159 2263 169 116-190 0/1
1.50 17:58 49 6:31 162 159-167 1056 184 180-188 1/1
1.63 19:53 1:55 15:22 150 137-160 2305 179 168-188 0/1
1.75 20:43 50 6:37 166 153-172 1099 183 182-188 1/1
1.88 22:39 1:56 15:29 154 139-171 2385 170 116-186 0/1
2.00 23:29 50 6:37 168 165-173 1111 184 180-188 1/1
2.13 25:17 1:49 14:31 155 140-170 2249 172 120-184 1/1
2.25 26:08 51 6:47 170 156-178 1154 182 178-186 1/0
2.38 27:57 1:49 14:30 163 149-177 2365 179 174-184 1/1
2.50 28:49 52 6:56 171 163-177 1187 182 180-184 1/1
2.63 30:35 1:46 14:11 164 151-176 2325 182 172-184 1/1
2.75 31:25 49 6:34 169 154-176 1110 181 178-184 1/1
2.88 33:14 1:49 14:31 166 148-181 2409 171 116-188 1/1
3.00 34:03 50 6:38 165 153-174 1095 182 180-186 1/1
3.13 35:48 1:45 14:00 170 162-179 2380 181 178-184 1/1
3.25 36:39 50 6:41 172 165-176 1150 180 178-182 0/0
3.38 38:36 1:58 15:42 166 151-177 2606 178 116-188 1/1
3.50 39:24 48 6:24 180 158-190 1153 184 180-188 1/1
3.63 41:04 1:40 13:18 180 172-188 2393 182 116-194 1/1
3.75 42:12 1:08 9:04 170 167-173 1541 170 168-172 1/1
3.88 44:29 2:17 +59 18:14 165 145-172 3010 163 116-172 1/1
4.00 45:50 1:21 10:51 162 147-172 1758 170 166-172 1/0
4.11 46:56 1:06 9:39 162 156-176 1564 171 166-174 1/1

Heart

150/190max
  • Show Beats/Mile

Elevation

Asc 24m, Range 1m, Flat prediction 43:41
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

177 (200 max) Stride Length: 85cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.7 180 4 36:56 9:42
Walk 7.9 116 0.1 3:53 54:52
Still 7.8 - - 3:51 -
Pause 4.6 - - 2:16 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:25 48.29% More
800m 4:04 8:12 43.53% More
1km 5:36 9:00 41.45% More
Mile 9:14 9:14 43.11% More
5k 32:14 10:23 41.98% More

Predictions

Dist Time Per Mile WAVA
1M 9:46 9:46 40.76
5km 32:28 10:27 41.68
5M 53:46 10:45 40.86
10km 1:07:42 10:54 40.47
10M 1:52:07 11:13 40.34
Half 2:29:16 11:24 39.75
20M 3:53:44 11:41 40.23
Mara 5:11:12 11:53 40.29

Bespoke Fields

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