Wed 6th Jan 2021 at 3:00pm by MAD Superman
Run > Track Session
-
Time
1:09:49
-
Miles
8.56
-
Min/mi
8:09
-
Pacing
38%
-
WAVA
55.03
-
Stride(cm)
120
-
Cals
1037
-
Cadence
165
-
Surface
Road
Notes & Comments
bramcote track. 1200-1000-800-600-400-200 with 400s recovery
Split Summary
===
1) 1m - 8:58(8:58/m) 124cal 6.69/7.45mph
2) 0.98m - 8:06(8:15/m) 122cal 7.28/7.97mph
3) 0.81m - 4:45(5:50/m) 98cal 10.29/10.71mph
4) 0.27m - 2:55(10:56/m) 30cal 5.48/10.71mph
5) 0.67m - 3:48(5:40/m) 81cal 10.57/10.83mph
6) 0.26m - 3:17(12:25/m) 29cal 4.83/10.79mph
7) 0.53m - 2:59(5:39/m) 66cal 10.61/10.96mph
8) 0.26m - 3:16(12:30/m) 29cal 4.8/10.83mph
9) 0.39m - 2:10(5:30/m) 50cal 10.9/11.4mph
10) 0.27m - 3:12(11:51/m) 29cal 5.06/11.31mph
11) 0.27m - 1:22(5:07/m) 32cal 11.73/12.06mph
12) 0.26m - 3:23(12:53/m) 28cal 4.66/12.04mph
13) 0.13m - 38(4:55/m) 14cal 12.19/13.09mph
14) 1m - 8:45(8:45/m) 122cal 6.86/12.96mph
15) 1m - 8:05(8:05/m) 126cal 7.42/8.14mph
16) 0.45m - 4:09(9:15/m) 57cal 6.48/7.33mph
8:58 8:06 4:45 2:55 3:48 3:17 2:59 3:16 2:10 3:12 1:22 3:23 38 8:45 8:05 4:09
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
| 0.25 |
2:23 |
2:23 |
9:32 |
173 168-180 |
| 0.50 |
7:52 |
5:29 +3:13
|
21:54 |
172 160-176 |
| 0.75 |
10:01 |
2:09 |
8:37 |
169 166-172 |
| 1.00 |
12:12 |
2:11 |
8:43 |
171 164-176 |
| 1.25 |
14:21 |
2:09 |
8:37 |
168 164-176 |
| 1.50 |
17:04 |
2:43 +32
|
10:52 |
168 164-172 |
| 1.75 |
19:00 |
1:56 |
7:45 |
164 162-166 |
| 2.00 |
20:54 |
1:54 |
7:35 |
164 160-168 |
| 2.25 |
22:26 |
1:32 |
6:06 |
166 162-170 |
| 2.50 |
23:53 |
1:27 |
5:48 |
166 164-168 |
| 2.75 |
25:18 |
1:25 |
5:39 |
166 164-170 |
| 3.00 |
27:57 |
2:39 |
10:36 |
146 92-168 |
| 3.25 |
29:32 |
1:36 |
6:23 |
167 160-170 |
| 3.50 |
30:58 |
1:26 |
5:44 |
168 164-170 |
| 3.75 |
32:37 |
1:39 |
6:35 |
166 114-172 |
| 4.00 |
35:32 |
2:55 |
11:40 |
145 102-168 |
| 4.25 |
37:00 |
1:28 |
5:50 |
168 164-170 |
| 4.50 |
38:24 |
1:25 |
5:39 |
168 164-170 |
| 4.75 |
41:29 |
3:05 |
12:20 |
139 98-168 |
| 5.00 |
42:59 |
1:30 |
5:59 |
170 164-176 |
| 5.25 |
45:15 |
2:15 |
9:02 |
156 100-174 |
| 5.50 |
47:27 |
2:12 |
8:49 |
163 102-178 |
| 5.75 |
49:11 |
1:44 |
6:57 |
169 100-180 |
| 6.00 |
52:03 |
2:52 |
11:28 |
146 100-168 |
| 6.25 |
55:04 |
3:01 +1:13
|
12:05 |
176 164-188 |
| 6.50 |
57:25 |
2:20 |
9:21 |
168 164-170 |
| 6.75 |
59:21 |
1:56 |
7:44 |
165 162-166 |
| 7.00 |
1:01:44 |
2:23 +8
|
9:33 |
167 164-172 |
| 7.25 |
1:04:03 |
2:19 +20
|
9:17 |
166 164-170 |
| 7.50 |
1:06:09 |
2:06 |
8:23 |
165 162-168 |
| 7.75 |
1:08:09 |
2:01 |
8:03 |
167 162-172 |
| 8.00 |
1:10:11 |
2:02 |
8:06 |
166 162-170 |
| 8.25 |
1:12:23 |
2:12 |
8:49 |
168 164-174 |
| 8.50 |
1:14:44 |
2:20 |
9:22 |
167 162-172 |
| 8.56 |
1:15:15 |
31 |
9:18 |
169 166-174 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
81.5 |
168 |
8.1 |
1:00:55 |
7:48 |
| Walk |
15.6 |
105 |
0.5 |
12:07 |
25:54 |
| Pause |
2.9 |
- |
- |
2:13 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:15 |
5:01 |
61.75% |
More |
| 800m |
2:48 |
5:37 |
63.44% |
More |
| 1km |
3:30 |
5:38 |
66.28% |
More |
| Mile |
6:13 |
6:13 |
63.98% |
More |
| 5k |
22:37 |
7:17 |
59.84% |
More |
| 5 miles |
38:48 |
7:46 |
56.62% |
More |
| 10k |
50:47 |
8:10 |
53.96% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:43 |
6:43 |
59.27 |
| 5km |
23:07 |
7:26 |
58.54 |
| 5M |
38:51 |
7:46 |
56.54 |
| 10km |
49:14 |
7:55 |
55.65 |
| 10M |
1:22:43 |
8:16 |
54.67 |
| Half |
1:51:03 |
8:29 |
53.43 |
| 20M |
2:56:09 |
8:48 |
53.38 |
| Mara |
3:56:29 |
9:02 |
53.01 |
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