Wed 6th Jan 2021 at 1:00pm by Sunbed Athlete

Run > Track Session

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Time
28:30
Miles
5.31
Min/mi
5:22
Pacing
96%
WAVA
88.84
Stride(cm)
154
Cals
543
Cadence
195
BPM
182
%MHR
109.5
B/mi
975
Asc(m)
101
Surface
Track

Notes & Comments

Reverse pyramid session at Hamilton Park.

1 x 1 mile, 3 laps, 2 laps, 2 x 1 lap, 2 laps, 3 laps, 1 x 1 mile all with quarter lap jog recovery 🥶😎🌤

Split Summary
===
1) 1m - 5:27(5:27/m) 176/186bpm 102cal 11.03/11.9mph
2) 0.08m - 28(5:52/m) 181/189bpm 8cal 10.23/11.15mph
3) 0.71m - 3:46(5:21/m) 178/183bpm 73cal 11.21/11.31mph
4) 0.05m - 18(5:57/m) 178/179bpm 5cal 10.1/11.23mph
5) 0.47m - 2:30(5:20/m) 181/187bpm 48cal 11.25/11.56mph
6) 0.05m - 19(5:48/m) 182/183bpm 6cal 10.34/11.25mph
7) 0.23m - 1:15(5:20/m) 185/189bpm 24cal 11.25/11.44mph
8) 0.05m - 19(6:01/m) 185/187bpm 6cal 9.98/11.42mph
9) 0.24m - 1:15(5:12/m) 182/184bpm 24cal 11.54/11.69mph
10) 0.06m - 21(5:57/m) 199/203bpm 6cal 10.09/11.63mph
11) 0.48m - 2:30(5:13/m) 189/194bpm 48cal 11.51/11.75mph
12) 0.06m - 21(5:52/m) 183/187bpm 6cal 10.23/11.5mph
13) 0.72m - 3:47(5:15/m) 185/190bpm 73cal 11.43/11.69mph
14) 0.06m - 20(5:33/m) 184/185bpm 6cal 10.8/11.33mph
15) 1m - 5:15(5:15/m) 184/188bpm 102cal 11.45/11.65mph
16) 0.05m - 20(6:47/m) 182/184bpm 6cal 8.83/11.37mph

5:27 28 3:46 18 2:30 19 1:15 19 1:15 21 2:30 21 3:47 20 5:15 20

Pin Map

0mi in 0

Pace

17%

83%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	1:23	1:23	5:32	165 128-181	912	198 116-218	4/4
0.50	2:44	1:21	5:25	177 175-179	959	195 182-198	5/5
0.75	4:04	1:20	5:20	179 177-182	955	195 186-198	5/5
1.00	5:26	1:22	5:28	183 180-186	999	196 194-198	5/5
1.25	6:48	1:21	5:26	179 175-189	971	194 186-198	5/5
1.50	8:09	1:21	5:26	181 176-182	983	195 184-198	5/4
1.75	9:29	1:21	5:22	177 168-182	950	195 184-198	5/5
2.00	10:51	1:21	5:25	178 175-181	964	193 184-198	5/5
2.25	12:11	1:20	5:21	183 177-187	978	195 194-198	5/5
2.50	13:33	1:23	5:30	184 181-188	1012	194 186-198	4/5
2.75	14:54	1:21	5:22	184 181-187	988	194 184-198	4/5
3.00	16:14	1:20	5:22	190 180-203	1019	195 186-198	4/4
3.25	17:33	1:18	5:12	190 186-193	989	196 194-198	5/4
3.50	18:53	1:20	5:20	185 181-189	988	193 186-198	5/4
3.75	20:11	1:18	5:13	183 181-186	955	196 188-200	5/5
4.00	21:31	1:20	5:19	185 184-188	983	195 194-198	5/4
4.25	22:51	1:20	5:19	186 182-189	989	195 186-198	4/4
4.50	24:10	1:19	5:17	185 182-188	977	195 178-200	5/5
4.75	25:29	1:19	5:17	184 181-185	971	195 194-198	5/5
5.00	26:48	1:19	5:16	183 180-187	964	195 194-198	5/5
5.25	28:05	1:17	5:09	184 182-186	947	195 182-198	4/5
5.31	28:30	25	6:37	183 181-184	1212	189 184-196	1/1

Heart

182/203max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 101m, Range 5m, Flat prediction 28:30

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

195 (218 max) Stride Length: 154cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	195	5.3	28:30	5:22
Walk	0.0	116	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:17	5:09	64.57%	More
800m	2:35	5:12	74.89%	More
1km	3:14	5:12	78.19%	More
Mile	5:15	5:15	81.81%	More
5k	16:28	5:18	88.67%	More
5 miles	26:42	5:20	89.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:51	4:51	88.51
5km	16:09	5:12	90.46
5M	26:44	5:21	88.99
10km	33:40	5:25	88.25
10M	55:45	5:35	88.09
Half	1:14:14	5:40	86.86
20M	1:56:14	5:49	87.91
Mara	2:34:45	5:54	88.04

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