Tue 4th Oct 2022 at 6:44pm by Autumnleaves

Run > Track Session
  • Good
  • breezy
  • warm
  • Time
    1:03:01
  • Miles
    6.60
  • Min/mi
    9:33
  • Pacing
    0%
  • WAVA
    60.36
  • Stride(cm)
    100
  • Cals
    647
  • Cadence
    169
  • BPM
    143
  • %MHR
    77.5
  • B/mi
    1369
  • Asc(m)
    191
  • Hillscore
    3
  • Surface
    Track

Notes & Comments

7 comments
Track training with Lymm Runners - they are now in charge. Threshold pace session:
Warm up.
10 minutes easy; 4 x 5 minutes at threshold pace [I aimed at 10k race pace] with 2 minute jog recoveries; rest.
Then 4 minutes easy, 3 minutes tempo, 2 minutes tempo, 1 minute as fast as you can manage.

I was pleased with how I paced this - my 5 minutes were pretty consistent. I was nervous of the 4,3,2,1 but actually it went well and I was pretty chuffed to have enough for a push at the end.
Lot of miles though!!

Split Summary
===
1) 1m - 10:57(10:57/m) 132/149bpm [1445b/mi] 108cal 5.48/10.77mph
2) 0.07m - 38(9:15/m) 139/143bpm [1285b/mi] 6cal 6.49/9.89mph
3) 1m - 9:02(9:02/m) 137/146bpm [1238b/mi] 93cal 6.64/7.01mph
4) 0.11m - 58(9:08/m) 142/145bpm [1296b/mi] 10cal 6.57/6.49mph
5) 0.62m - 5:00(8:07/m) 153/159bpm [1241b/mi] 58cal 7.4/7.74mph
6) 0.18m - 2:00(11:05/m) 147/158bpm [1629b/mi] 22cal 5.42/7.37mph
7) 0.62m - 5:00(8:07/m) 154/159bpm [1249b/mi] 58cal 7.4/7.68mph
8) 0.17m - 2:00(11:59/m) 147/158bpm [1761b/mi] 22cal 5.01/7.39mph
9) 0.62m - 5:00(8:04/m) 156/162bpm [1259b/mi] 58cal 7.44/7.76mph
10) 0.18m - 2:00(11:22/m) 151/161bpm [1717b/mi] 22cal 5.28/7.41mph
11) 0.62m - 5:00(8:04/m) 157/163bpm [1266b/mi] 59cal 7.44/7.89mph
12) 0.07m - 1:52(25:00/m) 145/163bpm [3624b/mi] 17cal 2.4/7.56mph
13) 0.42m - 4:00(9:34/m) 135/145bpm [1291b/mi] 26cal 6.27/6.51mph
14) 0.36m - 3:00(8:23/m) 147/150bpm [1233b/mi] 31cal 7.15/7.28mph
15) 0.27m - 2:01(7:33/m) 155/159bpm [1169b/mi] 23cal 7.95/8.25mph
16) 0.15m - 59(6:29/m) 161/165bpm [1044b/mi] 12cal 9.26/9.48mph
17) 0.16m - 3:35(22:15/m) 134/165bpm [2981b/mi] 22cal 2.7/9.46mph
10:57 38 9:02 58 5:00 2:00 5:00 2:00 5:00 2:00 5:00 1:52 4:00 3:00 2:01 59 3:35
northernslowcoach
Round and round again :)
LindsD
Looks good
Autumnleaves
Notes added :)
Sombrero
Very nice running!
Corrah
Great session :)
snogard
😀
.B.
Very good :)

Pace

26% 5% 26% 38% 4% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 3:08 3:08 12:33 119 100-144 1494 162 118-168 1/4
0.50 24:47 21:39 +19:31 1:26:36 140 118-143 12123 167 150-190 11/4
0.75 27:49 3:01 12:06 142 135-149 1718 164 86-188 10/10
1.00 30:28 2:39 10:37 132 120-142 1401 168 156-196 4/11
1.25 35:33 5:05 +2:57 20:20 133 122-143 2705 174 166-186 11/2
1.50 37:49 2:16 9:05 134 126-138 1217 171 166-174 7/13
1.75 40:05 2:16 9:03 140 136-146 1268 170 166-174 13/12
2.00 42:25 2:20 9:19 142 140-144 1323 169 166-172 11/10
2.25 44:36 2:11 8:45 142 140-145 1241 170 166-176 7/10
2.50 46:39 2:04 8:14 154 147-159 1269 171 168-174 13/13
2.75 48:41 2:01 8:05 156 154-157 1262 172 170-176 9/9
3.00 51:14 2:33 10:12 147 139-158 1500 166 160-178 12/11
3.25 53:18 2:04 8:15 153 146-157 1262 174 170-178 11/12
3.50 55:18 2:01 8:03 157 154-159 1264 175 172-180 10/12
3.75 57:59 2:41 10:45 150 138-159 1611 168 160-176 9/8
4.00 1:00:01 2:01 8:04 151 140-158 1219 174 170-178 12/14
4.25 1:02:01 2:00 8:01 160 159-162 1284 176 174-178 19/15
4.50 1:04:30 2:29 9:55 155 145-161 1536 171 156-180 18/19
4.75 1:06:36 2:06 8:25 151 144-158 1272 176 166-180 11/11
5.00 1:08:40 2:04 8:17 158 156-160 1310 176 174-180 14/11
5.25 1:15:26 6:46 +3:35 27:04 147 115-163 3978 156 110-180 8/8
5.50 1:17:57 2:30 10:02 133 119-143 1334 172 166-178 14/2
5.75 1:20:10 2:13 8:52 141 136-148 1251 174 170-176 22/20
6.00 1:22:18 2:08 8:32 148 145-149 1263 174 172-178 13/17
6.25 1:24:12 1:54 7:37 155 150-158 1182 180 178-182 13/13
6.50 1:27:03 2:51 11:25 155 128-165 1771 153 100-186 5/15
6.60 1:29:03 2:00 20:15 121 117-128 2450 120 118-134 6/4

Heart

143/165max
  • Show Beats/Mile

Elevation

Asc 191m, Range 25m, Flat prediction 59:00
Elevation Graph
Biggest Climbs (m) Min/mi
17 6.3% 31:34
11 5.8% 10:51
See your biggest climbs

Cadence

169 (196 max) Stride Length: 100cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.2 171 6.4 1:17:44 13:10
Walk 4.9 113 0.2 4:42 23:49
Still 0.1 - - 4 -
Pause 6.8 - - 6:32 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 7:00 58.37% More
800m 3:39 7:21 61.85% More
1km 4:42 7:33 62.60% More
Mile 8:06 8:06 61.54% More
5k 27:00 8:41 64.57% More
5 miles 48:09 9:38 59.18% More
10k 1:03:39 10:15 56.08% More

Predictions

Dist Time Per Mile WAVA
1M 7:55 7:55 63.03
5km 27:32 8:52 63.32
5M 46:27 9:17 61.34
10km 58:59 9:30 60.52
10M 1:39:29 9:57 59.21
Half 2:13:50 10:13 57.54
20M 3:33:03 10:39 57.00
Mara 4:46:39 10:56 56.18

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