Tue 15th Nov 2022 at 6:45pm by Autumnleaves

Run > Track Session
  • Good
  • breezy
  • cold
  • Time
    1:00:42
  • Miles
    5.58
  • Min/mi
    10:53
  • Pacing
    0%
  • WAVA
    53.23
  • Stride(cm)
    88
  • Cals
    568
  • Cadence
    168
  • BPM
    136
  • %MHR
    73.7
  • B/mi
    1484
  • Asc(m)
    147
  • Hillscore
    1
  • Surface
    Track

Notes & Comments

7 comments
Club session - the next set of 6 are all about 10k racing.
Warmed up with 3 laps; then led some drills and dynamic stretches; 10 minutes of easy running; 5 x 3 minutes at slightly quicker than 10k race pace with 2 minute recoveries (spot the whistle cock-up, which wasn't Mr AL!); 5 mins cool down. There was an option for some sprint relays but I opted to lead the stretching for those that had had enough (and it was starting to rain).
Split Summary
===
1) 0.79m - 8:12(10:24/m) 127/181bpm [1321b/mi] 76cal 5.77/6.93mph
2) 0.25m - 12:54(51:05/m) 115/143bpm [5874b/mi] 87cal 1.17/10.08mph
3) 1m - 8:46(8:46/m) 131/146bpm [1147b/mi] 81cal 6.85/7.51mph
4) 0.15m - 1:16(8:35/m) 141/144bpm [1211b/mi] 13cal 6.99/6.99mph
5) 0.4m - 3:00(7:35/m) 150/156bpm [1138b/mi] 34cal 7.91/8.1mph
6) 0.12m - 1:11(10:06/m) 148/157bpm [1494b/mi] 13cal 5.94/7.97mph
7) 0.11m - 50(7:36/m) 145/149bpm [1102b/mi] 8cal 7.89/7.51mph
8) 0.39m - 2:59(7:37/m) 153/156bpm [1164b/mi] 34cal 7.89/8.22mph
9) 0.2m - 2:00(9:49/m) 146/155bpm [1433b/mi] 22cal 6.11/7.91mph
10) 0.4m - 3:00(7:29/m) 152/157bpm [1139b/mi] 34cal 8.01/8.33mph
11) 0.2m - 1:59(10:07/m) 148/158bpm [1497b/mi] 22cal 5.93/8.14mph
12) 0.41m - 3:01(7:26/m) 153/158bpm [1137b/mi] 34cal 8.08/8.35mph
13) 0.2m - 2:00(9:57/m) 149/159bpm [1482b/mi] 22cal 6.03/8.06mph
14) 0.42m - 3:01(7:07/m) 155/162bpm [1104b/mi] 34cal 8.42/8.75mph
15) 0.47m - 5:02(10:41/m) 142/163bpm [1517b/mi] 47cal 5.62/8.58mph
16) 0.08m - 1:31(20:04/m) 125/138bpm [2509b/mi] 7cal 2.99/5.38mph
8:12 12:54 8:46 1:16 3:00 1:11 50 2:59 2:00 3:00 1:59 3:01 2:00 3:01 5:02 1:31
northernslowcoach
Tuesday ovals :) hope it’s dried up x
Ness
Super track work👍
Corrah
Hope the weather calmed down for you xx
Autumnleaves
Not too bad in the end!!
RRR-CAZ 🇬🇧
Good work coach
snogard
😀
.B.
Good paces, well done

Pace

20% 16% 24% 13% 24% 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 3:00 3:00 11:58 132 84-181 1580 154 118-160 4/4
0.50 5:33 2:33 10:14 124 119-129 1269 163 160-170 3/6
0.75 7:47 2:14 8:56 128 125-133 1143 168 162-174 10/12
1.00 30:14 22:27 +10:33 1:29:47 116 63-143 10415 143 118-198 15/9
1.25 34:33 4:19 +1:09 17:16 123 95-135 2124 174 170-178 4/5
1.50 36:51 2:18 9:14 133 126-137 1227 172 168-178 6/8
1.75 39:03 2:12 8:46 133 131-135 1167 176 168-186 5/6
2.00 41:13 2:10 8:41 133 121-146 1155 178 168-184 7/6
2.25 43:16 2:03 8:11 143 140-146 1171 170 168-184 10/5
2.50 45:10 1:54 7:37 150 142-156 1143 174 168-178 18/22
2.75 47:20 2:10 8:41 149 140-157 1294 174 170-176 12/11
3.00 49:14 1:54 7:36 151 148-156 1148 180 170-184 14/12
3.25 51:19 2:05 8:20 154 150-156 1283 164 142-172 11/12
3.50 53:32 2:12 8:49 143 138-149 1260 174 168-178 9/13
3.75 55:24 1:53 7:30 154 150-157 1156 173 170-178 13/14
4.00 57:46 2:22 9:29 149 140-157 1412 173 166-178 19/11
4.25 59:38 1:52 7:26 152 140-158 1131 175 170-180 9/15
4.50 1:01:46 2:08 8:32 154 147-158 1314 177 172-184 9/18
4.75 1:03:49 2:03 8:13 147 140-155 1207 170 168-174 16/14
5.00 1:05:36 1:47 7:07 158 155-162 1124 176 168-180 19/13
5.25 1:08:10 2:34 10:16 149 138-163 1529 175 164-178 11/13
5.50 1:10:50 2:40 10:41 137 134-140 1463 168 148-172 12/13
5.58 1:12:25 1:35 19:40 123 111-138 2418 165 162-166 4/5

Heart

136/181max
  • Show Beats/Mile

Elevation

Asc 147m, Range 15m, Flat prediction 1:01:30
Elevation Graph
Biggest Climbs (m) Min/mi
10 2.6% 7:36
See your biggest climbs

Cadence

168 (198 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 77.9 172 5.4 53:52 12:06
Walk 7.7 122 0.2 6:30 40:48
Still 0.4 - - 22 -
Pause 13.9 - - 11:42 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:03 58.47% More
800m 3:43 7:29 61.62% More
1km 4:56 7:56 60.42% More
Mile 7:48 7:48 64.72% More
5k 25:16 8:08 69.79% More
5 miles 1:05:03 13:01 44.33% More

Predictions

Dist Time Per Mile WAVA
1M 9:11 9:11 54.96
5km 31:54 10:16 55.29
5M 53:48 10:46 53.59
10km 1:08:19 11:00 52.88
10M 1:55:14 11:31 51.76
Half 2:35:02 11:50 50.30
20M 4:06:48 12:20 49.85
Mara 5:32:03 12:40 49.15

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