Wed 11th Jan 2023 at 7:00am by TeeBee
Run > Coached
-
Time
57:29
-
Miles 3.27
-
Min/mi 17:35
-
Pacing
67.6%
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WAVA
31.23
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Stride(cm)
70
-
Cals
330
-
Cadence
132
-
BPM
137
-
%MHR
69.2
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B/mi 2407
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Asc(m)
170
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Surface
Road
Notes & Comments
4 comments
A 'cake and eat it session', he called it. (Note - I saw no 
)
For each rep:
-Hard sprints out (using good form for speed)
-30s rest
-Hard as possible back (more about keeping form than speed)
-Long rest (~6-8mins)
Reps as follows - all distances approximate
No way I could time myself in this session, so waiting for stats from coach. Could be some time ....
1. 50m
Awful form and therefore speed, apparently - forgotten everything
out 0:14 (4:33 /km)
back 0:14 (4:31 /km)
2. 100m
better
out 0:28 (4:07 /km)
back 0:31 (4:04 /km)
3. 180m
much better
out 0:48 (4:20 /km)
back 0:52 (4:34 /km)
4. 260m
Slow out, apparently (I found this one hard going psychologically). Much better return
out 1:15 (4:41 /km)
back 1:15 (4:37 /km)
5. 110m
Good, but pedestrian hogged whole path on return
out 0:30 (4:20 /km)
back 0:31 (4:22 /km)
6. 50m
Good out, gave it everything I had left on return
out 0:14 (4:29 /km)
back 0:14 (4:29 /km)
Split Summary
===
1) 0.62m - 12:09(19:33/m) 113/154bpm [2210b/mi] 55cal 3.07/10.79mph
2) 0.62m - 10:36(17:03/m) 141/177bpm [2404b/mi] 72cal 3.52/10.21mph
3) 0.62m - 10:43(17:15/m) 136/179bpm [2345b/mi] 59cal 3.48/9.37mph
4) 0.62m - 9:36(15:28/m) 148/179bpm [2288b/mi] 67cal 3.88/8.75mph
5) 0.62m - 11:45(18:55/m) 138/176bpm [2610b/mi] 60cal 3.17/9.14mph
6) 0.16m - 2:39(16:29/m) 151/174bpm [2489b/mi] 17cal 3.64/9.5mph
) For each rep:
-Hard sprints out (using good form for speed)
-30s rest
-Hard as possible back (more about keeping form than speed)
-Long rest (~6-8mins)
Reps as follows - all distances approximate
No way I could time myself in this session, so waiting for stats from coach. Could be some time ....
1. 50m
Awful form and therefore speed, apparently - forgotten everything
out 0:14 (4:33 /km)
back 0:14 (4:31 /km)
2. 100m
better
out 0:28 (4:07 /km)
back 0:31 (4:04 /km)
3. 180m
much better
out 0:48 (4:20 /km)
back 0:52 (4:34 /km)
4. 260m
Slow out, apparently (I found this one hard going psychologically). Much better return
out 1:15 (4:41 /km)
back 1:15 (4:37 /km)
5. 110m
Good, but pedestrian hogged whole path on return
out 0:30 (4:20 /km)
back 0:31 (4:22 /km)
6. 50m
Good out, gave it everything I had left on return
out 0:14 (4:29 /km)
back 0:14 (4:29 /km)
Split Summary
===
1) 0.62m - 12:09(19:33/m) 113/154bpm [2210b/mi] 55cal 3.07/10.79mph
2) 0.62m - 10:36(17:03/m) 141/177bpm [2404b/mi] 72cal 3.52/10.21mph
3) 0.62m - 10:43(17:15/m) 136/179bpm [2345b/mi] 59cal 3.48/9.37mph
4) 0.62m - 9:36(15:28/m) 148/179bpm [2288b/mi] 67cal 3.88/8.75mph
5) 0.62m - 11:45(18:55/m) 138/176bpm [2610b/mi] 60cal 3.17/9.14mph
6) 0.16m - 2:39(16:29/m) 151/174bpm [2489b/mi] 17cal 3.64/9.5mph
12:09 10:36 10:43 9:36 11:45 2:39
Pace
| 89% | 2% | 4% | 6% |
Splits
Close
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Excellent. Will check back.
notes added, but still waiting on full data from coach.
No cake? Shocking. Well done, though xx
Tell him to bring your cake to your next session.