Tue 13th Sep 2022 at 7:18pm by Autumnleaves

Run > Track Session
  • Good
  • breezy
  • Time
    37:46
  • Miles
    3.96
  • Min/mi
    9:32
  • Pacing
    56%
  • WAVA
    59.20
  • Stride(cm)
    101
  • Cals
    393
  • Cadence
    167
  • BPM
    145
  • %MHR
    78.6
  • B/mi
    1386
  • Asc(m)
    146
  • Hillscore
    3
  • Surface
    Track

Notes & Comments

7 comments
Joint track session with Lymm. Their coach timed and blew the whistle, I led the warm-up and cool down. Legs feeling fine so completed the session. Feeling good about next week's track race.

Split Summary
===
1) 0.62m - 5:01(8:03/m) 147/178bpm [1183b/mi] 58cal 7.46/8.54mph
2) 0.44m - 2:59(6:47/m) 155/167bpm [1051b/mi] 36cal 8.84/9.31mph
3) 0.08m - 2:00(23:35/m) 139/161bpm [3279b/mi] 21cal 2.54/8.72mph
4) 0.44m - 3:00(6:52/m) 147/156bpm [1011b/mi] 33cal 8.73/9.54mph
5) 0.09m - 2:00(21:05/m) 137/154bpm [2888b/mi] 19cal 2.85/8.58mph
6) 0.3m - 2:01(6:47/m) 148/165bpm [1005b/mi] 21cal 8.84/9.62mph
7) 0.08m - 1:30(18:22/m) 146/160bpm [2682b/mi] 16cal 3.27/8.7mph
8) 0.29m - 2:00(6:50/m) 149/162bpm [1017b/mi] 22cal 8.79/9.58mph
9) 0.08m - 1:30(19:29/m) 141/162bpm [2746b/mi] 15cal 3.08/8.47mph
10) 0.3m - 2:00(6:47/m) 151/163bpm [1025b/mi] 22cal 8.84/9.48mph
11) 0.07m - 1:30(22:05/m) 146/164bpm [3224b/mi] 16cal 2.72/8.97mph
12) 0.16m - 1:00(6:15/m) 143/157bpm [894b/mi] 9cal 9.6/10.04mph
13) 0.04m - 45(17:10/m) 156/159bpm [2678b/mi] 9cal 3.5/9.54mph
14) 0.16m - 59(6:19/m) 151/160bpm [955b/mi] 11cal 9.49/9.85mph
15) 0.04m - 45(17:06/m) 154/159bpm [2633b/mi] 9cal 3.51/9.43mph
16) 0.15m - 1:00(6:28/m) 146/157bpm [944b/mi] 10cal 9.28/9.79mph
17) 0.07m - 58(13:49/m) 150/157bpm [2072b/mi] 11cal 4.34/9.27mph
18) 0.16m - 1:02(6:30/m) 152/163bpm [989b/mi] 11cal 9.22/9.52mph
19) 0.38m - 5:45(15:12/m) 134/160bpm [2037b/mi] 44cal 3.95/9.31mph
5:01 2:59 2:00 3:00 2:00 2:01 1:30 2:00 1:30 2:00 1:30 1:00 45 59 45 1:00 58 1:02 5:45
northernslowcoach
Round and round again :)
LindsD
Good work, especially after the weekend
.B.
Zooming again! :)
Autumnleaves
Thanks - notes added - pleased (sorry about the distance Linds)
RRR-CAZ 🇬🇧
Very nice 👌
LindsD
:)
snogard
Good work 😀

Pace

23% 5% 6% 19% 11% 36%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 56 56 7:30 135 119-148 1013 175 174-178 7/0
0.25 1:56 1:00 7:57 143 141-144 1137 172 168-176 5/7
0.38 3:00 1:04 8:30 161 144-178 1370 169 166-174 8/9
0.50 3:59 59 7:53 154 150-163 1215 170 166-174 6/10
0.63 5:01 1:02 8:15 147 143-151 1213 171 170-172 14/2
0.75 5:50 49 6:35 150 148-153 988 182 172-186 8/11
0.88 6:42 52 6:57 154 152-155 1071 180 178-182 4/8
1.00 7:33 50 6:43 159 155-163 1068 179 176-180 6/5
1.13 9:35 2:03 16:20 147 124-167 2402 142 114-182 8/5
1.25 10:40 1:05 8:37 135 120-147 1163 173 122-190 2/7
1.38 11:33 53 7:08 151 147-155 1077 180 178-182 12/4
1.50 12:23 50 6:39 152 146-156 1011 180 180-182 6/15
1.63 13:59 1:35 12:43 147 127-154 1869 154 118-182 10/2
1.75 15:27 1:28 11:43 129 120-137 1512 151 118-184 4/10
1.88 16:17 51 6:46 152 140-164 1027 186 182-188 7/12
2.00 17:34 1:17 10:14 157 150-160 1607 167 110-188 7/3
2.13 18:56 1:22 10:52 135 125-147 1468 151 118-188 11/7
2.25 19:49 53 7:05 152 143-158 1076 185 182-188 6/7
2.38 21:02 1:13 9:45 158 151-161 1540 168 112-186 1/8
2.50 22:29 1:27 11:34 137 118-151 1585 154 116-188 14/1
2.63 23:21 53 7:02 152 144-160 1070 186 184-188 3/10
2.75 24:40 1:19 10:32 159 150-163 1675 170 112-190 4/3
2.88 26:01 1:21 10:45 137 125-150 1472 157 118-192 3/4
3.00 27:16 1:15 10:01 153 146-159 1534 168 116-190 8/8
3.13 28:04 48 6:24 151 145-159 967 187 184-190 11/8
3.25 29:21 1:17 10:17 143 118-159 1470 167 108-188 1/4
3.38 30:26 1:05 8:37 152 147-156 1309 180 118-188 9/4
3.50 31:28 1:02 8:18 146 141-151 1212 171 114-190 1/4
3.63 33:10 1:42 13:36 152 131-163 2066 150 118-188 5/8
3.75 34:59 1:49 14:32 128 116-150 1859 150 100-176 8/2
3.88 36:13 1:14 9:48 138 133-148 1353 174 170-176 5/6
3.96 37:46 1:33 18:51 132 122-138 2487 161 116-174 8/5

Heart

145/178max
  • Show Beats/Mile

Elevation

Asc 146m, Range 18m, Flat prediction 38:04
Elevation Graph
Biggest Climbs (m) Min/mi
17 8.9% 9:30
14 8.4% 6:49
See your biggest climbs

Cadence

167 (192 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 70.0 179 3.4 26:26 7:41
Walk 29.8 117 0.5 11:15 21:37
Still 0.2 - - 5 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:39 6:37 61.84% More
800m 3:27 6:56 65.52% More
1km 4:27 7:09 66.16% More
Mile 7:31 7:31 66.41% More
5k 27:53 8:59 62.51% More

Predictions

Dist Time Per Mile WAVA
1M 8:19 8:19 59.99
5km 28:56 9:19 60.26
5M 48:48 9:46 58.38
10km 1:01:57 9:58 57.62
10M 1:44:30 10:27 56.37
Half 2:20:36 10:44 54.77
20M 3:43:50 11:12 54.25
Mara 5:01:08 11:30 53.48

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