Thu 6th May 2021 at 6:00pm by Alun
Run > Track Session
-
Time
22:24
-
Miles
2.41
-
Min/mi
9:18
-
Pacing
23%
-
WAVA
52.05
-
Stride(cm)
103
-
Cals
278
-
Cadence
168
-
BPM
139
-
%MHR
79.7
-
B/mi
1289
-
Surface
Track
Notes & Comments
5 sets of 4 x 200m, 30 seconds between each rep and 2 minutes between each set.
Legs weren't interested for the first couple of reps, then all was good until my hamstring tightened up with two reps to go so jogged these. Hopefully it's just a hangover from Monday's race. 🤞
Split Summary
===
1) 0.12m - 40(5:20/m) 118/144bpm [629b/mi] 6cal
2) 0.02m - 30(20:18/m) 143/146bpm [2902b/mi] 7cal
3) 0.12m - 40(5:22/m) 142/149bpm [763b/mi] 10cal
4) 0.02m - 30(26:49/m) 146/150bpm [3915b/mi] 7cal
5) 0.12m - 39(5:11/m) 143/153bpm [741b/mi] 9cal
6) 0.02m - 30(19:48/m) 150/154bpm [2969b/mi] 7cal
7) 0.12m - 37(4:58/m) 146/155bpm [725b/mi] 9cal
8) 0.04m - 2:04(55:35/m) 111/156bpm [6170b/mi] 17cal
9) 0.12m - 35(4:44/m) 127/153bpm [601b/mi] 6cal
10) 0.02m - 30(20:15/m) 153/154bpm [3098b/mi] 7cal
11) 0.12m - 38(5:09/m) 151/156bpm [777b/mi] 10cal
12) 0.02m - 31(20:59/m) 155/157bpm [3253b/mi] 8cal
13) 0.12m - 38(5:04/m) 149/157bpm [755b/mi] 10cal
14) 0.02m - 30(20:19/m) 156/158bpm [3169b/mi] 7cal
15) 0.12m - 37(4:57/m) 151/158bpm [747b/mi] 9cal
16) 0.03m - 1:59(1:03:47/m) 122/159bpm [7781b/mi] 18cal
17) 0.12m - 37(4:59/m) 126/149bpm [628b/mi] 6cal
18) 0.02m - 30(20:07/m) 151/152bpm [3037b/mi] 7cal
19) 0.12m - 38(5:06/m) 150/157bpm [766b/mi] 10cal
20) 0.02m - 31(20:35/m) 155/158bpm [3190b/mi] 8cal
21) 0.12m - 37(4:58/m) 152/160bpm [756b/mi] 9cal
22) 0.02m - 30(20:17/m) 160/161bpm [3244b/mi] 7cal
23) 0.12m - 36(4:52/m) 155/162bpm [755b/mi] 9cal
24) 0.06m - 1:57(35:00/m) 126/164bpm [4410b/mi] 17cal
25) 0.12m - 36(4:50/m) 127/151bpm [614b/mi] 5cal
26) 0.03m - 31(16:22/m) 153/154bpm [2504b/mi] 7cal
27) 0.12m - 39(5:13/m) 151/156bpm [788b/mi] 10cal
28) 0.02m - 36(23:54/m) 153/158bpm [3656b/mi] 9cal
29) 0.12m - 40(5:24/m) 144/150bpm [777b/mi] 10cal
30) 0.02m - 29(26:15/m) 150/151bpm [3938b/mi] 7cal
31) 0.12m - 45(6:06/m) 140/147bpm [853b/mi] 10cal
32) 0.01m - 2(6:28/m) 145/145bpm [939b/mi]
40 30 40 30 39 30 37 2:04 35 30 38 31 38 30 37 1:59 37 30 38 31 37 30 36 1:57 36 31 39 36 40 29 45 2
-
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 |
40 |
40 |
5:18 |
119 82-144 |
630 |
176 170-182 |
0/0 |
0.25 |
1:42 |
1:02 |
8:16 |
142 137-147 |
1173 |
165 88-180 |
0/0 |
0.38 |
2:46 |
1:04 |
8:31 |
144 136-150 |
1226 |
170 82-186 |
0/0 |
0.50 |
3:45 |
59 |
7:55 |
147 140-154 |
1163 |
153 92-184 |
0/0 |
0.63 |
6:14 |
2:29 |
19:50 |
116 81-156 |
2301 |
169 106-186 |
0/0 |
0.75 |
7:01 |
47 |
6:18 |
142 108-154 |
894 |
177 90-200 |
0/0 |
0.88 |
7:52 |
51 |
6:46 |
151 148-155 |
1022 |
177 92-182 |
0/0 |
1.00 |
8:53 |
1:02 |
8:13 |
151 144-157 |
1241 |
178 132-186 |
0/0 |
1.13 |
9:54 |
1:00 |
8:04 |
153 146-158 |
1234 |
155 82-186 |
0/0 |
1.25 |
12:18 |
2:24 |
19:16 |
124 93-159 |
2389 |
185 180-188 |
0/0 |
1.38 |
13:21 |
1:03 |
8:22 |
145 119-152 |
1212 |
168 84-184 |
0/0 |
1.50 |
14:12 |
51 |
6:46 |
153 146-158 |
1035 |
181 176-184 |
0/0 |
1.63 |
14:59 |
47 |
6:17 |
152 147-160 |
954 |
162 88-188 |
0/0 |
1.75 |
15:58 |
59 |
7:52 |
157 150-161 |
1235 |
164 82-186 |
0/0 |
1.88 |
18:14 |
2:17 |
18:12 |
127 95-164 |
2312 |
156 82-188 |
0/0 |
2.00 |
19:14 |
1:00 |
7:57 |
145 117-154 |
1153 |
158 80-188 |
0/0 |
2.13 |
19:52 |
39 |
5:09 |
152 149-157 |
782 |
181 172-188 |
0/0 |
2.25 |
21:00 |
1:07 |
8:57 |
147 138-158 |
1316 |
178 170-182 |
0/0 |
2.38 |
22:07 |
1:07 |
8:56 |
144 134-151 |
1285 |
164 96-176 |
0/0 |
2.42 |
22:24 |
17 |
6:24 |
143 140-145 |
914 |
168 166-170 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
65.5 |
178 |
2.3 |
14:41 |
6:17 |
Walk |
8.8 |
90 |
0.1 |
1:58 |
23:22 |
Still |
25.7 |
- |
- |
5:45 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:34 |
6:17 |
54.59% |
More |
800m |
3:36 |
7:14 |
56.27% |
More |
1km |
5:24 |
8:41 |
48.77% |
More |
Mile |
8:38 |
8:38 |
51.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:45 |
8:45 |
51.06 |
5km |
29:23 |
9:27 |
51.78 |
5M |
48:50 |
9:46 |
50.82 |
10km |
1:01:35 |
9:55 |
50.37 |
10M |
1:42:22 |
10:14 |
50.13 |
Half |
2:16:35 |
10:26 |
49.36 |
20M |
3:34:36 |
10:44 |
49.78 |
Mara |
4:46:20 |
10:56 |
49.75 |
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