Tue 22nd Nov 2022 at 6:45pm by Autumnleaves

Run > Track Session

Amazing
cold

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Time
1:02:01
Miles
6.04
Min/mi
10:16
Pacing
0%
WAVA
56.56
Stride(cm)
93
Cals
532
Cadence
168
BPM
129
%MHR
69.9
B/mi
1329
Asc(m)
187
Hillscore
5
Surface
Track

Notes & Comments

7 comments

Club training session.
Warm-up (included a mile beforehand). Then 10 mins of easy running. 6 x 2 mins @ 10k race pace with 2 mins recovery. Break.
Full part 2 was 7 x 1 mins hard with 2 mins recovery - but I only did 2 as I have a race on Sunday!

Split Summary
===
1) 1m - 9:18(9:18/m) 137/154bpm [1275b/mi] 95cal 6.45/7.41mph
2) 0.14m - 1:39(11:26/m) 130/145bpm [1486b/mi] 14cal 5.25/7.43mph
3) 0.31m - 8:29(27:46/m) 114/141bpm [3166b/mi] 52cal 2.16/8.72mph
4) 0.92m - 9:21(10:09/m) 115/138bpm [1167b/mi] 62cal 5.91/6.47mph
5) 0.06m - 1:37(25:17/m) 86/94bpm [2174b/mi] 3cal 2.37/5.99mph
6) 0.3m - 2:09(7:15/m) 124/142bpm [898b/mi] 16cal 8.28/9.04mph
7) 0.2m - 2:00(9:59/m) 137/142bpm [1367b/mi] 20cal 6.01/8.29mph
8) 0.28m - 2:00(7:09/m) 138/140bpm [986b/mi] 20cal 8.4/8.58mph
9) 0.21m - 2:00(9:32/m) 143/148bpm [1363b/mi] 21cal 6.29/8.2mph
10) 0.27m - 2:00(7:22/m) 142/145bpm [1046b/mi] 21cal 8.14/8.18mph
11) 0.21m - 2:00(9:42/m) 143/147bpm [1388b/mi] 21cal 6.18/8.2mph
12) 0.28m - 2:00(7:10/m) 146/151bpm [1047b/mi] 21cal 8.36/8.41mph
13) 0.2m - 1:59(9:44/m) 146/156bpm [1421b/mi] 21cal 6.17/8.22mph
14) 0.28m - 2:01(7:14/m) 150/156bpm [1085b/mi] 22cal 8.29/8.45mph
15) 0.19m - 2:00(10:32/m) 145/157bpm [1527b/mi] 21cal 5.7/8.41mph
16) 0.27m - 2:00(7:18/m) 148/155bpm [1079b/mi] 21cal 8.23/8.43mph
17) 0.28m - 3:01(10:47/m) 141/155bpm [1521b/mi] 29cal 5.56/8.18mph
18) 0m - 3(31:48/m) 117/132bpm [3721b/mi] 1.89/0.33mph
19) 0.16m - 59(6:15/m) 122/142bpm [763b/mi] 5cal 9.59/10.73mph
20) 0.15m - 2:00(13:38/m) 147/175bpm [2004b/mi] 20cal 4.4/9.52mph
21) 0.16m - 1:00(6:10/m) 144/147bpm [888b/mi] 10cal 9.73/10.02mph
22) 0.16m - 2:25(14:46/m) 132/147bpm [1950b/mi] 17cal 4.06/9.71mph

9:18 1:39 8:29 9:21 1:37 2:09 2:00 2:00 2:00 2:00 2:00 2:00 1:59 2:01 2:00 2:00 3:01 3 59 2:00 1:00 2:25

	northernslowcoach Tuesday track
	Ness Excellent 👍
	RRR-CAZ 🇬🇧 👍
	Corrah Nicely done
	Autumnleaves Thanks
	.B.
	Sombrero Great work!

Pace

25%

27%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:43	2:43	10:50	134 81-154	1453	169 166-174	6/16
0.50	5:01	2:19	9:14	142 134-150	1312	172 170-174	11/10
0.75	7:12	2:11	8:45	129 120-135	1129	174 172-176	20/13
1.00	9:18	2:05	8:21	135 133-136	1128	174 170-176	10/24
1.25	25:40	16:23 +10:17	1:05:30	118 82-145	7729	159 108-184	7/10
1.50	30:55	5:14 +47	20:57	117 92-134	2452	164 88-196	9/5
1.75	33:28	2:33	10:12	127 118-132	1296	169 168-172	7/8
2.00	36:02	2:34	10:15	132 124-138	1354	168 166-172	10/10
2.25	38:35	2:34	10:16	99 82-133	1016	169 166-172	15/15
2.50	44:41	6:06 +2:54	24:22	88 69-122	2144	158 104-188	17/14
2.75	46:39	1:58	7:53	135 127-142	1063	175 154-178	13/10
3.00	48:57	2:18	9:11	137 135-139	1258	168 160-176	19/18
3.25	50:52	1:55	7:39	138 134-141	1056	174 168-178	10/9
3.50	53:02	2:10	8:40	143 140-147	1239	170 166-176	11/14
3.75	55:03	2:01	8:04	142 140-145	1146	172 162-178	15/13
4.00	57:10	2:07	8:29	143 138-147	1214	172 164-184	17/15
4.25	59:15	2:05	8:20	149 146-154	1242	171 158-180	14/21
4.50	1:01:19	2:04	8:15	143 139-152	1179	171 166-182	18/13
4.75	1:03:29	2:10	8:41	152 145-157	1320	170 162-176	13/18
5.00	1:05:34	2:06	8:23	143 138-154	1198	172 166-176	23/23
5.25	1:07:51	2:16	9:05	148 135-154	1345	170 154-176	21/18
5.50	1:16:20	8:29 +6:15	33:55	123 94-141	4172	180 118-198	6/9
5.75	1:19:01	2:42	10:46	146 124-175	1573	167 118-192	8/8
6.00	1:21:48	2:47	11:09	135 122-147	1505	160 114-194	9/11
6.04	1:22:14	26	11:48	129 126-132	1523	166 164-168	2/1

Heart

129/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 187m, Range 25m, Flat prediction 1:02:31

Elevation Graph

Biggest Climbs (m)	Min/mi
14 6.3%	8:28
10 7.2%	7:28
10 6.3%	10:28
10 8.7%	10:34
See your biggest climbs

Cadence

168 (198 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	72.4	172	5.9	53:55	12:37
Walk	5.7	119	0.2	5:52	37:26
Still	2.2	-	-	2:14	-
Pause	19.7	-	-	20:13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	58.80%	More
800m	4:02	8:07	56.80%	More
1km	4:57	7:58	60.23%	More
Mile	8:11	8:11	61.70%	More
5k	30:17	9:45	58.24%	More
5 miles	1:05:02	13:00	44.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:36	8:36	58.69
5km	29:52	9:37	59.05
5M	50:23	10:05	57.23
10km	1:03:59	10:18	56.46
10M	1:47:55	10:48	55.26
Half	2:25:12	11:05	53.71
20M	3:51:08	11:33	53.23
Mara	5:10:58	11:52	52.49

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