Tue 7th Sep 2021 at 2:27pm by trackvet
Run > Drills
- warm
-
Time
1:10:19
-
Miles
2.21
-
Min/mi
31:49
-
Pacing
30%
-
WAVA
15.79
-
Stride(cm)
39
-
Cals
450
-
Cadence
130
-
BPM
109
-
%MHR
63.8
-
B/mi
3471
-
Asc(m)
54
-
Surface
Grass
Notes & Comments
Split Summary
===
1) 1m - 26:05(26:05/m) 99/147bpm [2582b/mi] 163cal
2) 1m - 31:34(31:34/m) 115/138bpm [3630b/mi] 221cal
3) 0.21m - 12:40(1:01:27/m) 109/131bpm [6698b/mi] 66cal
With Stu: Warm-up; Strides, Fast Feet Ladders x 3, med ball x 6 Underarm (11.6m), Backward (13m) and chest pass.
Felt good but tweaked right hamstring on 3rd stride and left forearm while returning a med ball. So a bit sore afterwards. Worked on form and explosiveness. Good session overall, apart from the injuries
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
1:10 |
1:10 |
18:43 |
85 79-90 |
1591 |
123 118-126 |
2/2 |
0.13 |
2:12 |
1:01 |
16:23 |
89 84-94 |
1458 |
127 124-140 |
2/3 |
0.19 |
3:10 |
59 |
15:36 |
86 83-90 |
1342 |
126 118-130 |
2/2 |
0.25 |
4:14 |
1:04 |
17:00 |
84 79-88 |
1428 |
125 114-128 |
2/1 |
0.31 |
5:19 |
1:05 |
17:20 |
82 76-87 |
1421 |
119 114-126 |
1/2 |
0.38 |
6:26 |
1:07 |
17:57 |
85 83-89 |
1525 |
121 114-132 |
5/3 |
0.44 |
7:27 |
1:01 |
16:18 |
86 79-92 |
1402 |
125 120-126 |
7/6 |
0.50 |
8:28 |
1:01 |
16:09 |
85 79-95 |
1373 |
122 118-126 |
2/3 |
0.56 |
9:26 |
58 |
15:33 |
94 88-97 |
1462 |
126 124-128 |
3/2 |
0.63 |
10:16 |
50 |
13:18 |
112 87-133 |
1489 |
144 124-166 |
3/3 |
0.69 |
10:52 |
35 |
9:27 |
143 136-146 |
1352 |
162 160-164 |
6/4 |
0.75 |
11:29 |
38 |
10:01 |
144 142-145 |
1443 |
164 162-166 |
4/7 |
0.81 |
18:34 |
7:04 |
1:53:12 |
103 83-144 |
11659 |
120 84-162 |
1/2 |
0.88 |
23:26 |
4:53 |
1:18:04 |
106 95-117 |
8274 |
109 30-142 |
7/7 |
0.94 |
24:52 |
1:26 |
22:52 |
107 101-115 |
2447 |
127 100-216 |
5/4 |
1.00 |
26:05 |
1:13 |
19:22 |
111 106-115 |
2149 |
110 98-166 |
2/1 |
1.06 |
28:03 |
1:59 |
31:39 |
114 95-124 |
3608 |
128 92-198 |
5/5 |
1.13 |
29:39 |
1:35 |
25:26 |
118 115-121 |
3000 |
125 90-220 |
8/7 |
1.19 |
31:09 |
1:31 |
24:11 |
110 103-120 |
2661 |
142 90-192 |
7/9 |
1.25 |
34:24 |
3:14 |
51:49 |
116 91-133 |
6011 |
142 86-188 |
9/6 |
1.31 |
36:08 |
1:44 |
27:48 |
128 116-138 |
3558 |
163 96-218 |
2/4 |
1.38 |
37:41 |
1:33 |
24:43 |
123 111-132 |
3040 |
136 94-188 |
3/4 |
1.44 |
39:37 |
1:56 |
30:57 |
117 112-121 |
3620 |
110 92-170 |
10/7 |
1.50 |
41:46 |
2:09 |
34:24 |
118 108-133 |
4059 |
131 96-170 |
8/6 |
1.56 |
43:58 |
2:12 |
35:14 |
107 97-115 |
3770 |
169 106-212 |
1/7 |
1.63 |
45:23 |
1:25 |
22:43 |
115 107-122 |
2612 |
123 92-212 |
8/6 |
1.69 |
46:17 |
54 |
14:19 |
115 108-123 |
1647 |
155 102-216 |
4/3 |
1.75 |
47:44 |
1:27 |
23:12 |
108 96-119 |
2505 |
157 102-234 |
1/1 |
1.81 |
49:28 |
1:45 |
27:57 |
122 116-128 |
3410 |
128 96-234 |
7/4 |
1.88 |
50:33 |
1:05 |
17:18 |
123 115-129 |
2129 |
161 90-220 |
5/5 |
1.94 |
54:47 |
4:14 |
1:07:46 |
108 100-122 |
7318 |
118 36-156 |
3/6 |
2.00 |
57:39 |
2:51 |
45:40 |
110 103-119 |
5024 |
104 84-128 |
5/5 |
2.06 |
1:02:01 |
4:22 |
1:09:53 |
106 87-126 |
7408 |
113 92-176 |
6/3 |
2.13 |
1:04:04 |
2:03 |
32:48 |
121 112-130 |
3968 |
118 80-160 |
4/3 |
2.19 |
1:06:31 |
2:27 |
39:11 |
110 99-119 |
4311 |
109 90-128 |
4/4 |
2.21 |
1:10:19 |
3:48 |
3:24:51 |
109 103-118 |
22329 |
103 92-110 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
11.5 |
187 |
0.7 |
8:07 |
12:24 |
Walk |
54.8 |
113 |
1.6 |
38:33 |
24:51 |
Still |
33.6 |
- |
- |
23:39 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:55 |
11:46 |
30.14% |
More |
800m |
7:07 |
14:18 |
29.60% |
More |
1km |
9:06 |
14:38 |
30.14% |
More |
Mile |
26:00 |
26:00 |
17.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
30:20 |
30:20 |
15.35 |
5km |
1:40:54 |
32:29 |
15.73 |
5M |
2:47:04 |
33:25 |
15.53 |
10km |
3:30:21 |
33:51 |
15.43 |
10M |
5:48:20 |
34:50 |
15.43 |
Half |
7:43:47 |
35:24 |
15.23 |
20M |
12:06:16 |
36:19 |
15.41 |
Mara |
16:06:57 |
36:54 |
15.44 |
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