Thu 2nd Sep 2021 at 11:43am by trackvet
Run > Drills
-
Time
39:39
-
Miles
1.70
-
Min/mi
23:19
-
Pacing
48%
-
WAVA
21.16
-
Stride(cm)
51
-
Cals
316
-
Cadence
136
-
BPM
117
-
%MHR
68.5
-
B/mi
2731
-
Asc(m)
39
-
Surface
Grass
Notes & Comments
Split Summary
===
1) 1m - 22:52(22:52/m) 108/137bpm [2469b/mi] 164cal
2) 0.7m - 16:47(24:01/m) 130/171bpm [3123b/mi] 152cal
Warm-up + drills etc. Tuck Jumps 2 x 6, Rocket Jumps 2 x 6, Lunge Jumps 2 x 6,
Line Hops 2 x 8, Skips for height 3 x 30m, Skips for Distance 3 x 30m, Straight Leg bounds 3 x 30m, 3 x 30m barefoot strides
OK. Session for CNS and Explosiveness. Felt OK
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
1:14 |
1:14 |
19:48 |
98 85-110 |
1940 |
166 108-230 |
3/3 |
0.13 |
2:18 |
1:04 |
17:02 |
106 98-116 |
1806 |
126 102-230 |
4/3 |
0.19 |
3:18 |
1:00 |
16:03 |
101 97-104 |
1621 |
113 110-114 |
5/4 |
0.25 |
4:25 |
1:06 |
17:42 |
102 99-107 |
1806 |
138 90-220 |
2/4 |
0.31 |
6:15 |
1:51 +40
|
29:32 |
106 99-112 |
3131 |
146 108-224 |
5/4 |
0.38 |
7:21 |
1:05 |
17:23 |
105 102-108 |
1826 |
136 110-240 |
8/7 |
0.44 |
8:32 |
1:11 |
18:58 |
99 93-107 |
1878 |
124 108-226 |
7/6 |
0.50 |
9:35 |
1:03 |
16:50 |
105 97-111 |
1767 |
159 110-196 |
8/9 |
0.56 |
10:42 |
1:07 |
17:48 |
103 96-108 |
1834 |
128 84-196 |
5/6 |
0.63 |
14:33 |
3:51 |
1:01:34 |
105 99-115 |
6464 |
108 82-146 |
1/1 |
0.69 |
17:49 |
3:17 |
52:25 |
107 96-125 |
5608 |
146 96-248 |
1/2 |
0.75 |
19:03 |
1:14 |
19:49 |
115 104-124 |
2280 |
128 98-154 |
3/3 |
0.81 |
20:22 |
1:19 |
20:57 |
117 106-129 |
2451 |
117 98-152 |
2/2 |
0.88 |
21:16 |
54 |
14:18 |
121 115-126 |
1730 |
124 94-170 |
5/5 |
0.94 |
22:18 |
1:03 |
16:44 |
125 116-134 |
2091 |
130 102-156 |
4/4 |
1.00 |
23:33 |
1:14 |
19:50 |
130 119-137 |
2577 |
111 100-146 |
5/7 |
1.06 |
24:38 |
1:05 |
17:23 |
128 118-140 |
2225 |
139 92-206 |
7/8 |
1.13 |
25:34 |
56 |
15:02 |
130 121-140 |
1955 |
139 92-210 |
9/7 |
1.19 |
27:10 |
1:35 |
25:28 |
122 116-126 |
3106 |
118 100-194 |
3/6 |
1.25 |
28:28 |
1:18 |
20:49 |
123 114-134 |
2560 |
147 102-196 |
2/2 |
1.31 |
29:37 |
1:09 |
18:30 |
132 126-138 |
2442 |
190 104-230 |
6/4 |
1.38 |
30:38 |
1:01 |
16:11 |
125 120-132 |
2022 |
150 104-218 |
6/6 |
1.44 |
33:02 |
2:24 |
38:28 |
123 114-141 |
4731 |
147 102-160 |
5/7 |
1.50 |
33:58 |
56 |
14:54 |
150 143-157 |
2235 |
159 158-160 |
5/2 |
1.56 |
34:44 |
46 |
12:11 |
163 159-168 |
1986 |
161 158-162 |
2/2 |
1.63 |
35:35 |
52 +4
|
13:50 |
166 162-168 |
2296 |
160 156-162 |
5/7 |
1.69 |
36:34 |
58 |
15:33 |
167 162-171 |
2596 |
156 116-162 |
2/0 |
1.70 |
40:25 |
3:51 |
5:46:50 |
123 92-159 |
42660 |
100 88-116 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
26.0 |
180 |
0.8 |
10:01 |
13:10 |
Walk |
51.8 |
106 |
0.9 |
21:18 |
24:01 |
Still |
20.5 |
- |
- |
8:26 |
- |
Pause |
1.6 |
- |
- |
40 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:15 |
13:06 |
27.08% |
More |
800m |
8:55 |
17:55 |
23.62% |
More |
1km |
11:29 |
18:29 |
23.87% |
More |
Mile |
18:36 |
18:36 |
25.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
22:36 |
22:36 |
20.61 |
5km |
1:15:08 |
24:11 |
21.13 |
5M |
2:04:25 |
24:53 |
20.85 |
10km |
2:36:39 |
25:13 |
20.71 |
10M |
4:19:24 |
25:56 |
20.72 |
Half |
5:45:22 |
26:22 |
20.45 |
20M |
9:00:50 |
27:03 |
20.70 |
Mara |
12:00:03 |
27:29 |
20.73 |
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