Tue 11th Jan 2022 at 8:20pm by tipsku
Run > Track Session
-
Time
29:11
-
Miles
3.35
-
Min/mi
8:43
-
Pacing
85%
-
WAVA
56.00
-
Stride(cm)
99
-
Cals
285
-
Cadence
186
-
BPM
162
-
%MHR
86.9
-
B/mi
1415
-
Surface
Road
Notes & Comments
Training 11: 1.5 mile superset (200-600-1600)
After testing the track, I determined, that lane 4 was probably the best bet as the inner lanes were even wetter and increasingly icier. The first mile was my warm up and I tried a couple of short strides to test the grip. Verdict: not ideal but doable. Once the first 200m sprint came around, I found that I couldn't barely hang on to 6:00-6:30 pace as planned because it was so slippery. The next 600m I had to drop much below 7:00 because the grip just wasn't there. With each lap, I felt more like a deer on a frozen lake. The final mile was just below target pace but I had to work hard for that. Because of the icy conditions, I had to keep the stride short so high cadence was the remedy. Managed to hang onto sub 8:00 pace for the final mile. I hope that I'll get another chance at doing this in good conditions so that I can actually hit the paces I'm capable of for each segment (6:00-7:00-7:30)
Split Summary
===
1) 0.99m - 8:35(8:38/m) 159/169bpm [1372b/mi] 83cal
2) 0.01m - 3(7:51/m) 169/169bpm [1327b/mi]
3) 0.12m - 50(6:40/m) 174/179bpm [1159b/mi] 9cal
4) 0.37m - 2:52(7:41/m) 175/179bpm [1345b/mi] 31cal
5) 0.99m - 7:55(7:58/m) 171/175bpm [1362b/mi] 83cal
6) 0.01m - 3(7:03/m) 170/171bpm [1200b/mi]
7) 0.35m - 4:00(11:30/m) 152/170bpm [1747b/mi] 35cal
8) 0.5m - 4:53(9:42/m) 153/156bpm [1484b/mi] 44cal
9) 0m - 2(0/m) 152/153bpm [INFb/mi]
8:35 3 50 2:52 7:55 3 4:00 4:53 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 |
1:04 |
1:04 |
8:36 |
139 109-149 |
1195 |
186 180-208 |
0/0 |
0.25 |
2:11 |
1:06 |
8:49 |
158 149-161 |
1393 |
188 182-208 |
0/0 |
0.38 |
3:14 |
1:03 |
8:27 |
159 156-161 |
1343 |
189 184-208 |
0/0 |
0.50 |
4:22 |
1:08 |
9:00 |
162 161-164 |
1459 |
186 184-208 |
0/0 |
0.63 |
5:28 |
1:06 |
8:51 |
162 159-164 |
1433 |
187 184-190 |
0/0 |
0.75 |
6:31 |
1:03 |
8:27 |
162 160-165 |
1369 |
189 188-192 |
0/0 |
0.88 |
7:34 |
1:03 |
8:22 |
166 164-168 |
1388 |
189 186-202 |
0/0 |
1.00 |
8:37 |
1:03 |
8:22 |
167 166-169 |
1398 |
185 182-190 |
0/0 |
1.13 |
9:27 |
50 |
6:40 |
174 169-179 |
1161 |
200 194-202 |
0/0 |
1.25 |
10:22 |
56 |
7:24 |
176 173-179 |
1303 |
192 188-196 |
0/0 |
1.38 |
11:21 |
59 |
7:49 |
175 174-176 |
1367 |
192 188-196 |
0/0 |
1.50 |
12:20 |
59 |
7:50 |
173 171-175 |
1354 |
189 186-192 |
0/0 |
1.63 |
13:18 |
59 |
7:49 |
173 170-175 |
1353 |
191 188-196 |
0/0 |
1.75 |
14:17 |
59 |
7:52 |
172 169-174 |
1353 |
191 188-194 |
0/0 |
1.88 |
15:18 |
1:01 |
8:05 |
171 169-173 |
1383 |
189 186-194 |
0/0 |
2.00 |
16:18 |
1:00 |
7:57 |
170 168-172 |
1352 |
190 188-194 |
0/0 |
2.13 |
17:19 |
1:01 |
8:07 |
170 169-172 |
1380 |
191 186-196 |
0/0 |
2.25 |
18:18 |
59 |
7:54 |
171 169-173 |
1352 |
191 186-196 |
0/0 |
2.38 |
19:18 |
1:01 |
8:04 |
171 169-173 |
1381 |
191 188-194 |
0/0 |
2.50 |
20:17 |
59 |
7:49 |
171 169-172 |
1335 |
192 188-194 |
0/0 |
2.63 |
22:00 |
1:43 |
13:46 |
156 144-170 |
2147 |
152 128-186 |
0/0 |
2.75 |
23:17 |
1:17 |
10:19 |
150 147-151 |
1547 |
182 180-184 |
0/0 |
2.88 |
24:33 |
1:15 |
10:01 |
150 148-152 |
1502 |
182 180-184 |
0/0 |
3.00 |
25:47 |
1:14 |
9:53 |
153 151-154 |
1511 |
184 180-188 |
0/0 |
3.13 |
27:01 |
1:14 |
9:54 |
152 151-155 |
1504 |
184 182-186 |
0/0 |
3.25 |
28:13 |
1:12 |
9:34 |
154 151-156 |
1473 |
184 182-188 |
0/0 |
3.35 |
29:14 |
1:01 +3
|
10:15 |
153 150-155 |
1568 |
182 140-188 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.2 |
187 |
3.3 |
28:07 |
8:33 |
Walk |
3.7 |
133 |
0.1 |
1:05 |
17:51 |
Still |
0.1 |
- |
- |
2 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:45 |
7:02 |
50.09% |
More |
800m |
3:41 |
7:25 |
52.63% |
More |
1km |
4:39 |
7:30 |
54.42% |
More |
Mile |
7:41 |
7:41 |
56.41% |
More |
5k |
26:48 |
8:38 |
56.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:41 |
7:41 |
56.38 |
5km |
26:51 |
8:39 |
56.37 |
5M |
45:25 |
9:05 |
54.33 |
10km |
57:44 |
9:17 |
53.49 |
10M |
1:37:37 |
9:46 |
51.97 |
Half |
2:11:32 |
10:02 |
50.30 |
20M |
3:29:51 |
10:30 |
49.47 |
Mara |
4:42:45 |
10:48 |
48.54 |
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