Tue 12th Jan 2021 at 6:00pm by TeeBee
Run > General
-
Time
24:00
-
Miles
2.49
-
Min/mi
9:38
-
Pacing
84%
-
WAVA
54.82
-
Stride(cm)
101
-
Cals
297
-
Cadence
165
-
BPM
170
-
%MHR
85.7
-
B/mi
1636
-
Asc(m)
28
-
Surface
Road
Notes & Comments
1 comments
Speed endurance session
2 x 10 minutes sustained effort (7-8/10) of 2 minute jog
Was a numpty, as thought my watch buzzing at mile 1 was
marking the end of the first 10 min rep
Split Summary
===
1) 1m - 9:14(9:14/m) 166/178bpm 112cal 6.5/6.89mph
2) 0.05m - 46(14:02/m) 171/179bpm 9cal 4.28/6.37mph
3) 0.16m - 2:00(12:24/m) 149/161bpm 21cal 4.84/4.95mph
4) 1m - 8:49(8:49/m) 177/184bpm 115cal 6.8/7.28mph
5) 0.13m - 1:11(8:58/m) 184/186bpm 16cal 6.69/7.18mph
6) 0.14m - 2:00(14:12/m) 169/183bpm 24cal 4.23/7.08mph
9:14 46 2:00 8:49 1:11 2:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:11 |
1:11 |
9:31 |
142 123-159 |
1351 |
159 112-170 |
1/1 |
0.25 |
2:25 |
1:14 |
9:52 |
163 158-166 |
1608 |
165 164-168 |
1/0 |
0.38 |
3:34 |
1:09 |
9:10 |
165 164-166 |
1512 |
167 164-170 |
2/1 |
0.50 |
4:41 |
1:07 |
8:57 |
169 167-170 |
1511 |
169 166-172 |
2/1 |
0.63 |
5:48 |
1:06 |
8:51 |
171 169-173 |
1514 |
169 168-172 |
1/1 |
0.75 |
6:55 |
1:08 |
9:03 |
172 170-175 |
1557 |
169 168-172 |
2/1 |
0.88 |
8:07 |
1:11 |
9:29 |
176 175-176 |
1670 |
169 166-170 |
2/1 |
1.00 |
9:13 |
1:07 |
8:53 |
176 175-178 |
1563 |
169 166-176 |
1/1 |
1.13 |
10:50 |
1:37 |
12:57 |
162 148-178 |
2099 |
154 150-166 |
1/0 |
1.25 |
12:17 |
1:27 |
11:36 |
148 144-155 |
1717 |
157 152-168 |
0/2 |
1.38 |
13:25 |
1:08 |
9:00 |
168 158-174 |
1513 |
170 168-172 |
1/2 |
1.50 |
14:29 |
1:04 |
8:32 |
177 174-178 |
1511 |
170 168-172 |
0/1 |
1.63 |
15:34 |
1:05 |
8:41 |
178 177-179 |
1545 |
171 170-172 |
0/2 |
1.75 |
16:38 |
1:04 |
8:29 |
180 178-182 |
1527 |
170 168-174 |
5/5 |
1.88 |
17:47 |
1:09 |
9:14 |
181 180-182 |
1672 |
170 168-172 |
1/1 |
2.00 |
18:56 |
1:09 |
9:11 |
181 180-181 |
1662 |
171 168-174 |
1/3 |
2.13 |
20:01 |
1:05 |
8:44 |
182 181-183 |
1589 |
169 166-172 |
1/1 |
2.25 |
21:09 |
1:07 |
8:59 |
183 182-185 |
1645 |
168 166-170 |
2/2 |
2.38 |
22:29 |
1:20 |
10:44 |
183 176-185 |
1963 |
164 146-168 |
0/2 |
2.49 |
24:00 |
1:31 |
13:19 |
164 158-174 |
2183 |
149 148-150 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
81.4 |
168 |
2.2 |
19:33 |
9:03 |
Walk |
18.6 |
149 |
0.3 |
4:27 |
13:29 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:32 |
46.13% |
More |
800m |
4:17 |
8:36 |
50.14% |
More |
1km |
5:23 |
8:39 |
51.97% |
More |
Mile |
8:49 |
8:49 |
54.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:57 |
8:57 |
53.30 |
5km |
30:30 |
9:49 |
54.64 |
5M |
51:01 |
10:12 |
53.33 |
10km |
1:04:32 |
10:23 |
52.79 |
10M |
1:47:59 |
10:48 |
52.00 |
Half |
2:24:37 |
11:02 |
50.71 |
20M |
3:48:34 |
11:26 |
50.50 |
Mara |
5:06:06 |
11:41 |
49.96 |
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Nice work TeeBee, good session