Fri 4th Sep 2020 at 6:00pm by CStar
Run > Track Session
-
Time
31:05
-
Miles
3.82
-
Min/mi
8:08
-
Pacing
11%
-
WAVA
60.13
-
Stride(cm)
117
-
Cals
425
-
Cadence
169
-
BPM
146
-
%MHR
76.8
-
B/mi
1187
-
Asc(m)
53
-
Surface
Track
Notes & Comments
800m w/up
300m Effort 100m back recovery
200m Effort 200m back recovery
100m Effort 300m back recovery
400m Effort 400m back recovery
300m Effort 100m back recovery
200m Effort 200m back recovery
100m Effort 300m back recovery
400m Effort
Recover
400m Easy 800m Effort
Split Summary
===
1) 1m - 10:24(10:24/m) 122/159bpm 106cal 5.77/10.54mph
2) 1m - 7:31(7:31/m) 156/177bpm 112cal 7.99/11.1mph
3) 1m - 7:33(7:33/m) 165/171bpm 119cal 7.95/10.96mph
4) 0.02m - 9(6:28/m) 163/168bpm 2cal 9.29/9.71mph
5) 0.28m - 2:14(7:59/m) 161/179bpm 32cal 7.51/7.91mph
6) 0.51m - 3:16(6:21/m) 173/178bpm 54cal 9.44/10.71mph
10:24 7:31 7:33 9 2:14 3:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
56 |
56 |
7:30 |
114 93-127 |
855 |
163 102-170 |
1/1 |
0.25 |
2:10 |
1:14 |
9:48 |
117 107-127 |
1147 |
168 164-170 |
2/2 |
0.38 |
4:03 |
1:54 |
15:09 |
122 120-125 |
1849 |
166 164-168 |
1/1 |
0.50 |
5:13 |
1:09 |
9:14 |
126 121-131 |
1164 |
167 166-168 |
2/2 |
0.63 |
9:48 |
4:35 +2:16
|
36:43 |
109 76-140 |
4002 |
170 118-184 |
1/1 |
0.75 |
10:46 |
58 |
7:41 |
125 118-131 |
961 |
171 168-176 |
2/1 |
0.88 |
11:44 |
59 |
7:49 |
126 124-128 |
986 |
169 166-174 |
3/2 |
1.00 |
12:40 |
56 |
7:28 |
137 124-162 |
1024 |
171 154-180 |
1/2 |
1.13 |
13:37 |
56 |
7:28 |
147 139-163 |
1098 |
172 166-186 |
3/1 |
1.25 |
14:36 |
59 |
7:55 |
141 138-145 |
1116 |
172 156-184 |
2/3 |
1.38 |
15:32 |
56 |
7:31 |
147 140-151 |
1104 |
167 166-168 |
1/2 |
1.50 |
16:22 |
49 |
6:35 |
141 135-146 |
928 |
172 166-174 |
1/1 |
1.63 |
17:11 |
50 |
6:39 |
170 149-177 |
1130 |
174 172-176 |
2/2 |
1.75 |
18:21 |
1:09 |
9:13 |
166 161-171 |
1530 |
161 148-166 |
3/1 |
1.88 |
19:18 |
58 |
7:42 |
163 162-165 |
1256 |
167 166-168 |
1/1 |
2.00 |
20:11 |
53 |
7:00 |
165 163-169 |
1155 |
170 168-172 |
1/1 |
2.13 |
21:08 |
57 |
7:34 |
165 161-168 |
1250 |
169 150-172 |
2/2 |
2.25 |
22:07 |
59 |
7:51 |
166 163-170 |
1304 |
165 156-172 |
2/3 |
2.38 |
23:08 |
1:01 |
8:09 |
166 164-169 |
1353 |
162 152-170 |
2/1 |
2.50 |
24:04 |
57 |
7:34 |
165 164-168 |
1249 |
170 160-184 |
3/2 |
2.63 |
25:08 |
1:04 |
8:31 |
163 161-165 |
1387 |
165 154-176 |
2/1 |
2.75 |
26:07 |
58 |
7:46 |
165 164-168 |
1280 |
164 162-166 |
1/1 |
2.88 |
26:56 |
49 |
6:33 |
166 162-170 |
1087 |
169 168-172 |
1/1 |
3.00 |
27:43 |
47 |
6:19 |
168 166-170 |
1060 |
170 168-170 |
2/3 |
3.13 |
32:11 |
4:28 +3:41
|
35:43 |
145 124-170 |
5178 |
164 118-172 |
2/1 |
3.25 |
33:22 |
1:11 |
9:32 |
172 163-178 |
1639 |
167 166-170 |
0/2 |
3.38 |
34:16 |
54 |
7:10 |
172 169-175 |
1232 |
169 166-172 |
1/1 |
3.50 |
35:07 |
51 |
6:47 |
174 169-178 |
1179 |
173 172-174 |
2/2 |
3.63 |
35:55 |
49 |
6:29 |
173 172-176 |
1121 |
175 170-178 |
1/1 |
3.75 |
36:43 |
48 |
6:24 |
172 169-176 |
1100 |
175 172-178 |
2/2 |
3.81 |
37:03 |
20 |
5:06 |
176 174-177 |
897 |
178 176-180 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
83.2 |
169 |
3.8 |
29:49 |
9:23 |
Walk |
0.2 |
112 |
0 |
6 |
25:22 |
Still |
2.7 |
- |
- |
1:11 |
- |
Pause |
13.8 |
- |
- |
5:57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:05 |
56.08% |
More |
800m |
3:09 |
6:21 |
63.57% |
More |
1km |
4:06 |
6:35 |
63.82% |
More |
Mile |
7:18 |
7:18 |
60.69% |
More |
5k |
26:37 |
8:34 |
56.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
63.61 |
5km |
24:41 |
7:57 |
61.13 |
5M |
41:59 |
8:24 |
58.61 |
10km |
53:31 |
8:37 |
57.45 |
10M |
1:31:01 |
9:06 |
55.88 |
Half |
2:03:03 |
9:24 |
54.29 |
20M |
3:17:21 |
9:52 |
53.64 |
Mara |
4:26:48 |
10:11 |
52.91 |
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