Wed 29th Jan 2020 at 7:00pm by GAZGIB

Run > Track Session

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Time
41:12
Miles
4.67
Min/mi
8:49
Pacing
73%
WAVA
53.04
Stride(cm)
111
Cals
645
Cadence
164
BPM
144
%MHR
79.6
B/mi
1271
Surface
Track

Notes & Comments

BFR Track - 3x4,3x3,3x2,3x1min
(1min recoveries)
===
1) 1m - 8:22(8:22/m) 126/152bpm 112cal 7.17/8.2mph
2) 1m - 8:41(8:41/m) 145/156bpm 142cal 6.91/9.37mph
3) 1m - 8:48(8:48/m) 150/174bpm 146cal 6.82/9.02mph
4) 1m - 9:28(9:28/m) 148/180bpm 150cal 6.34/8.39mph
5) 0.67m - 5:54(8:45/m) 151/181bpm 95cal 6.86/11.12mph

8:22 8:41 8:48 9:28 5:54

Pin Map

0mi in 0

Pace

15%

17%

55%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	56	56	7:30	109 89-123	818	171 124-178
0.25	1:55	59	7:50	118 114-122	924	172 172-174
0.38	2:54	59	7:53	121 113-132	955	172 170-174
0.50	4:05	1:11	9:31	134 125-147	1274	163 122-170
0.63	5:26	1:21	10:47	123 108-140	1326	154 122-172
0.75	6:25	58	7:47	131 121-136	1020	169 166-172
0.88	7:24	1:00	7:57	133 119-144	1058	169 168-172
1.00	8:23	58	7:47	147 141-152	1145	170 168-170
1.13	9:49	1:26	11:29	145 131-155	1664	144 122-172
1.25	10:44	55	7:24	137 125-150	1013	172 170-178
1.38	11:43	58	7:47	145 140-148	1130	170 168-172
1.50	12:41	58	7:42	151 150-152	1164	170 170-172
1.63	13:39	58	7:44	152 151-154	1176	170 170-170
1.75	15:05	1:26	11:31	140 131-156	1611	150 124-176
1.88	16:06	1:01	8:09	142 135-145	1157	170 170-170
2.00	17:05	59	7:49	150 146-152	1173	170 170-172
2.13	18:19	1:14	9:53	151 140-158	1493	152 122-172
2.25	19:32	1:13	9:45	141 127-158	1374	160 126-172
2.38	20:31	59	7:52	146 136-155	1148	170 168-172
2.50	21:26	55	7:20	151 148-154	1108	171 170-172
2.63	22:53	1:27	11:34	146 133-156	1690	143 120-180
2.75	23:51	58	7:47	148 124-173	1153	170 168-172
2.88	24:52	1:01	8:04	163 154-172	1316	169 166-172
3.00	26:02	1:11	9:24	155 153-157	1457	164 120-170
3.13	27:23	1:20	10:43	137 127-153	1467	148 118-174
3.25	28:20	58	7:42	141 131-148	1086	170 168-172
3.38	29:49	1:28	11:48	145 135-156	1711	142 128-170
3.50	30:45	56	7:28	154 124-179	1151	171 130-174
3.63	31:41	57	7:33	163 156-177	1230	171 168-172
3.75	33:10	1:28	11:48	145 130-158	1711	155 126-176
3.88	34:06	56	7:30	148 142-157	1109	172 170-172
4.00	35:22	1:16	10:08	150 143-155	1521	156 126-174
4.13	36:26	1:03	8:28	139 129-151	1177	165 130-178
4.25	37:48	1:23	11:02	146 136-157	1611	148 124-184
4.38	38:39	50	6:43	150 136-161	1007	178 174-182
4.50	39:58	1:20	10:37	156 133-174	1656	157 124-184
4.63	40:47	48	6:26	163 138-179	1050	183 178-188
4.67	41:13	26	9:04	163 161-163	1479	169 164-178

Heart

144/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

164 (188 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.3	172	4.1	31:02	7:37
Walk	24.7	127	0.6	10:11	16:54

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:21	44.54%	More
800m	3:48	7:38	50.17%	More
1km	5:12	8:21	47.83%	More
Mile	8:10	8:10	51.75%	More
5k	27:05	8:43	53.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:11	7:11	58.84
5km	25:58	8:21	55.38
5M	44:31	8:54	52.57
10km	56:57	9:10	51.30
10M	1:37:38	9:46	49.45
Half	2:12:35	10:07	47.80
20M	3:34:08	10:42	46.90
Mara	4:50:47	11:06	46.05

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