Wed 28th Apr 2021 at 7:00pm by GAZGIB
Run > Track Session
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Time
35:56
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Miles 4.20
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Min/mi 8:33
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Pacing
75%
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WAVA
55.43
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Stride(cm)
115
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Cals
577
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Cadence
164
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BPM
140
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%MHR
77.1
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B/mi 1195
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Asc(m)
170
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Hillscore
10
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Surface
Track
Notes & Comments
BFR Track - 4min Reps, 1min Recs x7
===
1) 1m - 8:30(8:30/m) 128/155bpm [1088b/mi] 123cal 7.06/8.25mph
2) 1m - 8:59(8:59/m) 139/151bpm [1249b/mi] 145cal 6.68/8.01mph
3) 1m - 8:26(8:26/m) 142/150bpm [1199b/mi] 139cal 7.11/8.31mph
4) 1m - 8:42(8:42/m) 147/177bpm [1279b/mi] 142cal 6.9/9.31mph
5) 0.2m - 1:19(6:33/m) 175/190bpm [1145b/mi] 28cal 9.17/9.75mph
===
1) 1m - 8:30(8:30/m) 128/155bpm [1088b/mi] 123cal 7.06/8.25mph
2) 1m - 8:59(8:59/m) 139/151bpm [1249b/mi] 145cal 6.68/8.01mph
3) 1m - 8:26(8:26/m) 142/150bpm [1199b/mi] 139cal 7.11/8.31mph
4) 1m - 8:42(8:42/m) 147/177bpm [1279b/mi] 142cal 6.9/9.31mph
5) 0.2m - 1:19(6:33/m) 175/190bpm [1145b/mi] 28cal 9.17/9.75mph
8:30 8:59 8:26 8:42 1:19
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
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 | 1:04 | 1:04 | 8:35 | 113 94-125 | 970 | 170 122-174 | 0/3 |
0.25 | 2:06 | 1:02 | 8:13 | 122 117-125 | 1002 | 171 170-174 | 5/0 |
0.38 | 3:03 | 58 | 7:40 | 127 123-130 | 974 | 173 170-174 | 2/3 |
0.50 | 4:02 | 59 | 7:51 | 126 124-130 | 990 | 172 170-174 | 7/3 |
0.63 | 5:02 | 1:00 | 7:58 | 138 131-142 | 1100 | 172 170-174 | 11/7 |
0.75 | 6:08 | 1:06 | 8:48 | 141 139-145 | 1240 | 164 122-174 | 5/9 |
0.88 | 7:30 | 1:22 | 10:59 | 121 104-140 | 1328 | 148 122-172 | 8/0 |
1.00 | 8:30 | 59 | 7:56 | 138 128-153 | 1094 | 169 168-172 | 5/2 |
1.13 | 9:30 | 1:00 | 8:04 | 141 138-144 | 1137 | 170 168-172 | 1/8 |
1.25 | 10:30 | 1:00 | 8:00 | 143 142-145 | 1145 | 170 168-170 | 14/5 |
1.38 | 12:00 | 1:30 | 11:58 | 135 118-149 | 1617 | 141 122-170 | 6/13 |
1.50 | 12:59 | 59 | 7:53 | 132 124-140 | 1042 | 170 168-170 | 5/6 |
1.63 | 13:59 | 59 | 7:52 | 140 137-143 | 1102 | 170 168-170 | 3/7 |
1.75 | 14:58 | 59 | 7:54 | 144 143-146 | 1137 | 171 168-172 | 16/3 |
1.88 | 16:04 | 1:06 | 8:50 | 148 145-150 | 1308 | 167 118-172 | 6/9 |
2.00 | 17:29 | 1:25 | 11:18 | 129 120-144 | 1458 | 143 116-170 | 2/11 |
2.13 | 18:28 | 59 | 7:53 | 140 131-149 | 1103 | 170 168-172 | 4/5 |
2.25 | 19:27 | 1:00 | 7:57 | 145 144-146 | 1152 | 171 170-172 | 13/2 |
2.38 | 20:27 | 59 | 7:54 | 147 145-150 | 1160 | 169 168-170 | 2/8 |
2.50 | 21:58 | 1:32 | 12:13 | 142 129-150 | 1736 | 147 118-170 | 5/7 |
2.63 | 22:57 | 58 | 7:47 | 131 123-141 | 1019 | 169 166-170 | 7/6 |
2.75 | 23:57 | 1:00 | 8:03 | 143 141-144 | 1152 | 167 164-168 | 9/2 |
2.88 | 24:57 | 1:00 | 7:56 | 146 144-148 | 1159 | 169 168-170 | 6/12 |
3.00 | 25:55 | 59 | 7:50 | 146 145-150 | 1144 | 169 168-172 | 4/4 |
3.13 | 27:28 | 1:32 | 12:17 | 130 117-143 | 1597 | 143 116-170 | 8/8 |
3.25 | 28:26 | 59 | 7:48 | 140 133-144 | 1092 | 169 168-172 | 5/2 |
3.38 | 29:25 | 59 | 7:50 | 145 144-147 | 1135 | 170 166-172 | 5/5 |
3.50 | 30:21 | 56 | 7:27 | 146 143-152 | 1088 | 170 168-172 | 7/9 |
3.63 | 31:48 | 1:28 | 11:42 | 142 125-152 | 1662 | 142 118-172 | 2/5 |
3.75 | 32:43 | 54 | 7:14 | 143 121-172 | 1035 | 169 128-172 | 4/3 |
3.88 | 33:41 | 58 | 7:44 | 171 167-176 | 1321 | 171 170-172 | 4/3 |
4.00 | 34:37 | 57 | 7:33 | 170 167-173 | 1283 | 171 170-172 | 6/8 |
4.13 | 35:31 | 54 | 7:12 | 174 172-176 | 1252 | 172 170-172 | 6/2 |
4.20 | 35:57 | 26 | 5:38 | 181 174-190 | 1021 | 181 176-184 | 2/1 |
Heart
140/190max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 170m,
Range 17m, Flat prediction 36:13
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
16 6.8% | 8:42 |
15 8.0% | 7:51 |
14 6.5% | 8:01 |
14 9.1% | 7:49 |
12 9.6% | 7:58 |
11 9.3% | 8:00 |
See your biggest climbs |
Cadence
164 (184 max)
Stride Length: 115cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 83.7 | 170 | 3.9 | 30:06 | 7:46 |
Walk | 16.3 | 122 | 0.3 | 5:51 | 17:49 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:04 | 7:04 | 60.75 |
5km | 25:32 | 8:13 | 57.22 |
5M | 43:47 | 8:45 | 54.34 |
10km | 56:00 | 9:01 | 53.05 |
10M | 1:36:02 | 9:36 | 51.14 |
Half | 2:10:24 | 9:57 | 49.45 |
20M | 3:30:37 | 10:32 | 48.51 |
Mara | 4:46:00 | 10:55 | 47.64 |
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