Thu 29th Apr 2021 at 6:00pm by Alun

Run > Track Session

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Time
19:39
Miles
2.46
Min/mi
7:59
Pacing
48%
WAVA
60.62
Stride(cm)
130
Cals
275
Cadence
155
BPM
144
%MHR
82.6
B/mi
1148
Surface
Track

Notes & Comments

10 x 300m with 60 seconds walked/jogged recoveries (100m) ahead of the 3000m at Monday's open meeting, feeling great.
First rep was 63, the rest were between 56 and 58 seconds.💪

Split Summary
===
1) 0.19m - 1:03(5:37/m) 125/147bpm [703b/mi] 11cal
2) 0.06m - 57(15:18/m) 132/147bpm [2019b/mi] 12cal
3) 0.19m - 58(5:11/m) 129/157bpm [668b/mi] 12cal
4) 0.06m - 1:00(16:05/m) 133/157bpm [2139b/mi] 12cal
5) 0.19m - 57(5:08/m) 130/159bpm [667b/mi] 11cal
6) 0.06m - 59(15:51/m) 139/159bpm [2204b/mi] 13cal
7) 0.19m - 57(5:06/m) 144/162bpm [733b/mi] 13cal
8) 0.07m - 59(14:30/m) 148/163bpm [2146b/mi] 15cal
9) 0.19m - 57(5:06/m) 148/163bpm [754b/mi] 13cal
10) 0.06m - 1:03(16:57/m) 142/164bpm [2406b/mi] 14cal
11) 0.19m - 56(4:59/m) 147/165bpm [734b/mi] 12cal
12) 0.06m - 59(15:55/m) 149/166bpm [2372b/mi] 15cal
13) 0.19m - 58(5:13/m) 149/164bpm [777b/mi] 14cal
14) 0.07m - 59(14:26/m) 152/166bpm [2194b/mi] 15cal
15) 0.19m - 57(5:04/m) 152/166bpm [770b/mi] 14cal
16) 0.06m - 1:00(16:04/m) 152/167bpm [2441b/mi] 15cal
17) 0.19m - 57(5:04/m) 151/166bpm [764b/mi] 14cal
18) 0.06m - 1:06(17:40/m) 148/167bpm [2615b/mi] 15cal
19) 0.19m - 56(4:59/m) 150/165bpm [748b/mi] 13cal
20) 0.06m - 2:37(42:05/m) 123/165bpm [5176b/mi] 22cal

1:03 57 58 1:00 57 59 57 59 57 1:03 56 59 58 59 57 1:00 57 1:06 56 2:37

Pin Map

0mi in 0

Pace

24%

58%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	40	40	5:24	116 77-141	626	179 172-186	0/0
0.25	2:01	1:21	10:47	134 105-147	1445	150 132-172	0/0
0.38	2:38	37	4:55	120 104-146	590	184 180-192	0/0
0.50	3:59	1:21	10:47	136 99-157	1466	136 98-214	0/0
0.63	4:36	37	4:58	121 101-151	601	184 180-214	0/0
0.75	5:56	1:19	10:35	141 106-159	1492	136 98-180	0/0
0.88	6:33	38	5:01	140 108-158	703	182 110-192	0/0
1.00	7:50	1:17	10:13	150 118-163	1533	142 100-182	0/0
1.13	8:28	38	5:06	143 117-158	728	185 182-190	0/0
1.25	9:51	1:23	11:01	145 106-164	1598	134 100-182	0/0
1.38	10:27	37	4:53	142 107-159	692	187 180-192	0/0
1.50	11:46	1:19	10:32	152 119-166	1600	132 96-188	0/0
1.63	12:25	38	5:08	144 119-158	738	183 180-186	0/0
1.75	13:33	1:08	9:04	157 142-166	1425	160 136-182	0/0
1.88	14:20	47	6:17	145 135-160	911	174 90-184	0/0
2.00	15:33	1:13	9:44	157 129-167	1527	142 102-184	0/0
2.13	16:16	44	5:48	143 125-159	830	171 90-186	0/0
2.25	17:42	1:25	11:22	151 118-167	1716	130 98-186	0/0
2.38	18:18	36	4:49	143 118-159	688	188 184-192	0/0
2.46	19:39	1:21	15:13	154 122-165	2344	183 172-186	0/0

Heart

141/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 0m, Range 0m, Flat prediction 19:39

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

155 (214 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	56.2	182	2	11:02	5:30
Walk	38.2	114	0.5	7:30	16:26
Still	5.6	-	-	1:06	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:41	51.37%	More
800m	3:37	7:16	55.93%	More
1km	4:27	7:10	59.11%	More
Mile	7:36	7:36	58.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:31	7:31	59.44
5km	25:13	8:07	60.33
5M	41:55	8:23	59.21
10km	52:51	8:30	58.69
10M	1:27:51	8:47	58.42
Half	1:57:13	8:57	57.52
20M	3:04:10	9:13	58.01
Mara	4:05:44	9:23	57.97

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