Thu 26th Aug 2021 at 6:39pm by Alun

Run > Track Session
  • breezy
  • Time
    19:32
  • Miles
    3.00
  • Min/mi
    6:31
  • Pacing
    82%
  • WAVA
    75.12
  • Stride(cm)
    155
  • Cals
    309
  • Cadence
    159
  • BPM
    148
  • %MHR
    85.2
  • B/mi
    965
  • Surface
    Track

Notes & Comments

4 x 400m, 300m, 200m, each with 100m jogged recoveries in between.
Missed the bit about taking two minutes in between each set, hence I bashed through the lot in double quick time. Right TFL is quite sore, some remedial work is required.

Split Summary
===
1) 0.25m - 1:30(6:00/m) 126/145bpm [757b/mi] 18cal
2) 0.06m - 31(9:08/m) 144/146bpm [1316b/mi] 7cal
3) 0.19m - 1:09(5:56/m) 142/146bpm [843b/mi] 17cal
4) 0.06m - 29(8:30/m) 144/146bpm [1223b/mi] 7cal
5) 0.12m - 42(5:36/m) 145/150bpm [811b/mi] 11cal
6) 0.06m - 32(8:35/m) 148/150bpm [1271b/mi] 8cal
7) 0.25m - 1:26(5:47/m) 151/157bpm [874b/mi] 23cal
8) 0.06m - 30(8:04/m) 153/157bpm [1233b/mi] 7cal
9) 0.19m - 1:04(5:45/m) 152/157bpm [874b/mi] 17cal
10) 0.06m - 30(8:09/m) 154/157bpm [1255b/mi] 7cal
11) 0.13m - 41(5:18/m) 152/156bpm [804b/mi] 11cal
12) 0.06m - 30(8:52/m) 153/156bpm [1357b/mi] 7cal
13) 0.25m - 1:27(5:50/m) 155/160bpm [904b/mi] 23cal
14) 0.06m - 31(8:18/m) 156/160bpm [1295b/mi] 8cal
15) 0.19m - 1:09(6:12/m) 150/153bpm [930b/mi] 18cal
16) 0.06m - 30(8:00/m) 152/154bpm [1216b/mi] 7cal
17) 0.13m - 46(5:50/m) 148/150bpm [864b/mi] 11cal
18) 0.06m - 35(9:24/m) 146/152bpm [1372b/mi] 8cal
19) 0.25m - 1:30(6:03/m) 149/157bpm [901b/mi] 24cal
20) 0m - 1(0/m) 149/157bpm [INFb/mi] 24cal
21) 0.19m - 1:09(6:00/m) 151/154bpm [907b/mi] 18cal
22) 0.06m - 30(8:08/m) 152/155bpm [1235b/mi] 7cal
23) 0.12m - 45(6:01/m) 149/152bpm [897b/mi] 12cal
24) 0.07m - 34(7:39/m) 149/153bpm [1141b/mi] 9cal
1:30 31 1:09 29 42 32 1:26 30 1:04 30 41 30 1:27 31 1:09 30 46 35 1:30 1 1:09 30 45 34
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

7% 19% 2% 58% 15%

Splits

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 5:46 112 75-135 645 168 166-170 0/0
0.25 1:30 46 6:12 142 136-145 880 163 160-166 0/0
0.38 2:24 54 7:14 142 140-146 1027 155 144-164 0/0
0.50 3:09 45 6:03 144 141-146 872 163 160-166 0/0
0.63 3:59 50 6:37 143 140-146 946 157 148-168 0/0
0.75 4:54 55 7:19 148 143-150 1084 155 140-170 0/0
0.88 5:37 43 5:43 148 143-152 847 166 150-168 0/0
1.00 6:22 45 6:01 155 152-157 933 166 164-168 0/0
1.13 7:11 49 6:33 150 146-156 983 157 146-170 0/0
1.25 7:57 46 6:06 155 152-157 947 168 164-172 0/0
1.38 8:47 50 6:39 152 148-156 1011 157 144-172 0/0
1.50 9:38 51 6:46 153 149-156 1035 157 146-172 0/0
1.63 10:20 42 5:37 153 149-155 860 169 156-174 0/0
1.75 11:06 47 6:14 158 155-160 985 165 148-168 0/0
1.88 11:59 52 6:58 152 148-159 1059 153 142-164 0/0
2.00 12:48 50 6:37 152 150-154 1006 162 148-166 0/0
2.13 13:38 50 6:37 149 146-153 985 154 144-166 0/0
2.25 14:35 57 7:37 146 139-152 1113 149 138-166 0/0
2.38 15:22 46 6:11 146 140-150 903 162 148-166 0/0
2.50 16:11 49 6:32 154 150-157 1005 163 154-166 0/0
2.63 17:02 51 6:51 150 148-156 1027 153 142-164 0/0
2.75 17:50 48 6:26 153 151-155 984 162 144-166 0/0
2.88 18:40 50 6:37 150 147-154 993 154 142-166 0/0
2.99 19:33 53 7:34 150 143-153 1136 151 136-166 0/0

Heart

148/160max
  • Show Beats/Mile

Elevation

Asc 0m, Range 0m, Flat prediction 19:32
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

159 (174 max) Stride Length: 155cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 70.9 164 2.3 13:52 6:03
Walk 29.1 144 0.7 5:41 8:07

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:49 59.07% More
800m 3:00 6:02 67.40% More
1km 3:48 6:08 69.16% More
Mile 6:11 6:11 72.22% More

Predictions

Dist Time Per Mile WAVA
1M 6:03 6:03 73.85
5km 20:17 6:32 75.01
5M 33:42 6:44 73.65
10km 42:30 6:50 72.99
10M 1:10:39 7:04 72.64
Half 1:34:16 7:12 71.52
20M 2:28:07 7:24 72.13
Mara 3:17:37 7:33 72.09
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