Thu 22nd Apr 2021 at 6:00pm by Alun
Run > Track Session
- breezy
-
Time
27:40
-
Miles
3.27
-
Min/mi
8:28
-
Pacing
36%
-
WAVA
57.49
-
Stride(cm)
111
-
Cals
364
-
Cadence
172
-
BPM
141
-
%MHR
81.1
-
B/mi
1194
-
Surface
Track
Notes & Comments
12 x 400m with roughly 60 seconds recoveries, 86, 82, 82, 85, 82, 82, 85, 86, 87, 82, 80 and 73 seconds to finish.
Pacing Richard K.
Split Summary
===
1) 0.25m - 1:26(5:47/m) 134/152bpm [775b/mi] 18cal
2) 0.02m - 56(50:23/m) 132/152bpm [6650b/mi] 11cal
3) 0.25m - 1:22(5:30/m) 138/154bpm [759b/mi] 18cal
4) 0.03m - 1:01(32:30/m) 133/155bpm [4322b/mi] 13cal
5) 0.25m - 1:22(5:29/m) 139/157bpm [763b/mi] 18cal
6) 0.03m - 1:00(32:08/m) 143/157bpm [4596b/mi] 13cal
7) 0.25m - 1:25(5:41/m) 141/156bpm [802b/mi] 19cal
8) 0.02m - 1:01(40:56/m) 142/156bpm [5813b/mi] 13cal
9) 0.25m - 1:22(5:32/m) 143/159bpm [791b/mi] 18cal
10) 0.03m - 1:00(32:10/m) 143/159bpm [4600b/mi] 14cal
11) 0.25m - 1:22(5:31/m) 145/160bpm [800b/mi] 19cal
12) 0.02m - 1:01(41:13/m) 144/160bpm [5936b/mi] 14cal
13) 0.25m - 1:25(5:41/m) 143/158bpm [813b/mi] 19cal
14) 0.02m - 1:03(56:00/m) 140/158bpm [7841b/mi] 13cal
15) 0.25m - 1:26(5:45/m) 140/158bpm [804b/mi] 18cal
16) 0.02m - 1:03(56:36/m) 139/158bpm [7867b/mi] 13cal
17) 0.25m - 1:27(5:49/m) 140/156bpm [814b/mi] 19cal
18) 0.02m - 1:00(39:56/m) 140/157bpm [5590b/mi] 13cal
19) 0.25m - 1:22(5:31/m) 143/160bpm [788b/mi] 18cal
20) 0.02m - 1:00(40:29/m) 146/160bpm [5911b/mi] 14cal
21) 0.25m - 1:20(5:22/m) 143/161bpm [768b/mi] 18cal
22) 0.04m - 1:00(26:46/m) 146/162bpm [3909b/mi] 14cal
23) 0.25m - 1:13(4:52/m) 151/171bpm [734b/mi] 17cal
24) 0.01m - 3(8:44/m) 171/171bpm [1492b/mi]
1:26 56 1:22 1:01 1:22 1:00 1:25 1:01 1:22 1:00 1:22 1:01 1:25 1:03 1:26 1:03 1:27 1:00 1:22 1:00 1:20 1:00 1:13 3
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
43 |
43 |
5:46 |
121 93-143 |
698 |
176 170-180 |
8/2 |
0.25 |
1:27 |
43 |
5:47 |
148 143-152 |
856 |
171 168-174 |
3/7 |
0.38 |
2:56 |
1:30 |
11:58 |
127 104-152 |
1521 |
178 166-182 |
1/4 |
0.50 |
3:39 |
42 |
5:40 |
149 142-153 |
844 |
175 170-180 |
5/3 |
0.63 |
5:09 |
1:30 |
12:04 |
129 96-155 |
1556 |
169 100-184 |
0/0 |
0.75 |
5:51 |
42 |
5:35 |
148 139-154 |
827 |
179 174-184 |
0/0 |
0.88 |
7:22 |
1:31 |
12:04 |
140 115-157 |
1690 |
168 80-180 |
0/0 |
1.00 |
8:05 |
43 |
5:46 |
142 129-152 |
820 |
176 174-180 |
0/0 |
1.13 |
9:41 |
1:36 |
12:51 |
142 117-156 |
1825 |
169 84-180 |
0/0 |
1.25 |
10:22 |
40 |
5:24 |
139 121-151 |
750 |
180 176-182 |
0/0 |
1.38 |
11:25 |
1:03 |
8:23 |
156 149-159 |
1307 |
160 86-176 |
0/0 |
1.50 |
12:32 |
1:07 |
8:59 |
131 117-148 |
1177 |
173 134-184 |
0/0 |
1.63 |
13:16 |
44 |
5:51 |
155 147-160 |
906 |
176 172-182 |
0/0 |
1.75 |
14:52 |
1:36 |
12:46 |
138 114-160 |
1763 |
158 86-180 |
0/0 |
1.88 |
15:34 |
43 |
5:40 |
151 141-157 |
856 |
174 170-176 |
0/0 |
2.00 |
17:12 |
1:37 |
12:59 |
136 104-158 |
1766 |
167 100-180 |
0/0 |
2.13 |
17:56 |
44 |
5:55 |
148 136-155 |
876 |
175 170-180 |
0/0 |
2.25 |
19:36 |
1:40 |
13:22 |
137 108-158 |
1832 |
160 82-180 |
0/0 |
2.38 |
20:19 |
43 |
5:43 |
144 131-152 |
824 |
175 172-180 |
0/0 |
2.50 |
21:53 |
1:34 |
12:34 |
140 106-157 |
1759 |
159 80-180 |
0/0 |
2.63 |
22:35 |
41 |
5:31 |
142 126-152 |
784 |
179 176-180 |
0/0 |
2.75 |
24:08 |
1:33 |
12:25 |
147 109-160 |
1826 |
166 80-180 |
0/0 |
2.88 |
24:48 |
40 |
5:19 |
135 109-150 |
718 |
180 178-182 |
0/0 |
3.00 |
25:33 |
45 |
5:59 |
157 151-162 |
940 |
178 176-180 |
0/0 |
3.13 |
26:53 |
1:20 |
10:42 |
138 108-161 |
1476 |
173 86-200 |
0/0 |
3.25 |
27:30 |
37 |
4:54 |
164 157-170 |
803 |
190 188-192 |
0/0 |
3.28 |
27:40 |
10 |
5:31 |
171 170-171 |
943 |
187 186-190 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
72.5 |
175 |
3.3 |
20:03 |
6:09 |
Walk |
3.5 |
98 |
0 |
59 |
39:47 |
Still |
24.0 |
- |
- |
6:38 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:12 |
4:49 |
70.90% |
More |
800m |
3:20 |
6:42 |
60.19% |
More |
1km |
4:52 |
7:51 |
53.57% |
More |
Mile |
7:51 |
7:51 |
56.41% |
More |
5k |
26:38 |
8:34 |
56.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:48 |
7:48 |
56.82 |
5km |
26:12 |
8:26 |
57.59 |
5M |
43:32 |
8:42 |
56.52 |
10km |
54:55 |
8:50 |
55.99 |
10M |
1:31:17 |
9:08 |
55.72 |
Half |
2:01:47 |
9:18 |
54.86 |
20M |
3:11:21 |
9:34 |
55.33 |
Mara |
4:15:18 |
9:45 |
55.29 |
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