Wed 1st Feb 2023 at 7:09pm by Kazzaf
Run > Track Session
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Time
38:06
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Miles 3.98
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Min/mi 9:34
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Pacing
0%
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WAVA
58.39
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Stride(cm)
90
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Cals
352
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Cadence
186
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BPM
163
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%MHR
81.3
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B/mi 1556
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Surface
Track
Notes & Comments
Split Summary
===
1) 0.63m - 6:10(9:43/m) 145/158bpm [1410b/mi] 54cal
2) 0.5m - 5:01(9:58/m) 140/156bpm [1396b/mi] 44cal
3) 0.56m - 4:59(8:55/m) 168/174bpm [1499b/mi] 49cal
4) 0.12m - 1:00(8:06/m) 176/179bpm [1425b/mi] 10cal
5) 0.08m - 1:00(12:26/m) 174/183bpm [2163b/mi] 9cal
6) 0.12m - 1:00(8:02/m) 171/177bpm [1374b/mi] 10cal
7) 0.09m - 59(11:23/m) 171/178bpm [1947b/mi] 9cal
8) 0.12m - 1:00(8:02/m) 171/177bpm [1373b/mi] 10cal
9) 0.09m - 1:00(11:35/m) 169/178bpm [1959b/mi] 9cal
10) 0.12m - 1:00(8:05/m) 169/177bpm [1366b/mi] 10cal
11) 0.08m - 1:00(12:25/m) 170/178bpm [2111b/mi] 9cal
12) 0.13m - 1:00(7:39/m) 170/179bpm [1301b/mi] 10cal
13) 0.09m - 1:00(11:29/m) 173/180bpm [1985b/mi] 9cal
14) 0.14m - 1:00(7:20/m) 175/183bpm [1282b/mi] 10cal
15) 0.09m - 59(11:16/m) 177/185bpm [1995b/mi] 9cal
16) 0.14m - 1:01(7:27/m) 177/184bpm [1318b/mi] 10cal
17) 0.09m - 1:01(11:36/m) 177/185bpm [2052b/mi] 9cal
18) 0.14m - 1:00(7:16/m) 177/185bpm [1285b/mi] 10cal
19) 0.07m - 59(13:12/m) 174/185bpm [2298b/mi] 9cal
20) 0.14m - 1:01(7:25/m) 175/186bpm [1299b/mi] 10cal
21) 0.07m - 1:01(13:32/m) 178/187bpm [2409b/mi] 9cal
22) 0.37m - 3:55(10:40/m) 161/167bpm [1717b/mi] 34cal
2lap warm up then drills
5mins easy, 5mins tempo
60secs 5k pace, 60secs recovery X 5
60secs faster than 5k pace, 60secs recovery X 4
Jog to end
Wasn’t sure how legs would be after lots of running and gym this week and also wary of starting too fast. But actually felt ok and pleased with the pace.
===
1) 0.63m - 6:10(9:43/m) 145/158bpm [1410b/mi] 54cal
2) 0.5m - 5:01(9:58/m) 140/156bpm [1396b/mi] 44cal
3) 0.56m - 4:59(8:55/m) 168/174bpm [1499b/mi] 49cal
4) 0.12m - 1:00(8:06/m) 176/179bpm [1425b/mi] 10cal
5) 0.08m - 1:00(12:26/m) 174/183bpm [2163b/mi] 9cal
6) 0.12m - 1:00(8:02/m) 171/177bpm [1374b/mi] 10cal
7) 0.09m - 59(11:23/m) 171/178bpm [1947b/mi] 9cal
8) 0.12m - 1:00(8:02/m) 171/177bpm [1373b/mi] 10cal
9) 0.09m - 1:00(11:35/m) 169/178bpm [1959b/mi] 9cal
10) 0.12m - 1:00(8:05/m) 169/177bpm [1366b/mi] 10cal
11) 0.08m - 1:00(12:25/m) 170/178bpm [2111b/mi] 9cal
12) 0.13m - 1:00(7:39/m) 170/179bpm [1301b/mi] 10cal
13) 0.09m - 1:00(11:29/m) 173/180bpm [1985b/mi] 9cal
14) 0.14m - 1:00(7:20/m) 175/183bpm [1282b/mi] 10cal
15) 0.09m - 59(11:16/m) 177/185bpm [1995b/mi] 9cal
16) 0.14m - 1:01(7:27/m) 177/184bpm [1318b/mi] 10cal
17) 0.09m - 1:01(11:36/m) 177/185bpm [2052b/mi] 9cal
18) 0.14m - 1:00(7:16/m) 177/185bpm [1285b/mi] 10cal
19) 0.07m - 59(13:12/m) 174/185bpm [2298b/mi] 9cal
20) 0.14m - 1:01(7:25/m) 175/186bpm [1299b/mi] 10cal
21) 0.07m - 1:01(13:32/m) 178/187bpm [2409b/mi] 9cal
22) 0.37m - 3:55(10:40/m) 161/167bpm [1717b/mi] 34cal
2lap warm up then drills
5mins easy, 5mins tempo
60secs 5k pace, 60secs recovery X 5
60secs faster than 5k pace, 60secs recovery X 4
Jog to end
Wasn’t sure how legs would be after lots of running and gym this week and also wary of starting too fast. But actually felt ok and pleased with the pace.
6:10 5:01 4:59 1:00 1:00 1:00 59 1:00 1:00 1:00 1:00 1:00 1:00 1:00 59 1:01 1:01 1:00 59 1:01 1:01 3:55
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:15 | 1:15 | 9:56 | 116 77-143 | 1153 | 189 184-192 | 0/0 |
0.25 | 2:27 | 1:13 | 9:41 | 148 144-151 | 1432 | 186 184-188 | 0/0 |
0.38 | 3:40 | 1:13 | 9:43 | 151 149-154 | 1468 | 186 184-188 | 0/0 |
0.50 | 4:51 | 1:11 | 9:29 | 156 152-158 | 1479 | 187 184-190 | 0/0 |
0.63 | 6:02 | 1:11 | 9:31 | 155 153-157 | 1474 | 185 182-186 | 0/0 |
0.75 | 21:05 | 15:03 +13:52 | 2:00:23 | 121 95-153 | 14566 | 189 184-196 | 0/0 |
0.88 | 22:26 | 1:20 | 10:44 | 139 133-146 | 1491 | 185 184-188 | 0/0 |
1.00 | 23:40 | 1:14 | 9:55 | 149 145-152 | 1478 | 185 184-186 | 0/0 |
1.13 | 24:54 | 1:13 | 9:47 | 154 149-156 | 1507 | 184 182-186 | 0/0 |
1.25 | 26:02 | 1:09 | 9:11 | 155 147-165 | 1423 | 187 182-190 | 0/0 |
1.38 | 27:10 | 1:07 | 8:59 | 169 165-174 | 1518 | 187 186-188 | 0/0 |
1.50 | 28:17 | 1:07 | 8:57 | 171 168-174 | 1531 | 187 186-190 | 0/0 |
1.63 | 29:24 | 1:07 | 8:54 | 172 171-174 | 1531 | 187 186-188 | 0/0 |
1.75 | 30:26 | 1:02 | 8:20 | 173 169-177 | 1440 | 189 186-194 | 0/0 |
1.88 | 31:41 | 1:15 | 10:02 | 178 168-183 | 1785 | 185 174-192 | 0/0 |
2.00 | 32:49 | 1:08 | 9:00 | 168 163-176 | 1513 | 188 178-196 | 0/0 |
2.13 | 34:06 | 1:17 | 10:19 | 171 164-178 | 1766 | 186 182-192 | 0/0 |
2.25 | 35:10 | 1:04 | 8:28 | 172 164-178 | 1457 | 192 184-194 | 0/0 |
2.38 | 36:25 | 1:15 | 10:02 | 167 160-178 | 1674 | 180 134-194 | 0/0 |
2.50 | 37:41 | 1:15 | 10:04 | 172 165-178 | 1730 | 187 132-196 | 0/0 |
2.63 | 38:44 | 1:04 | 8:32 | 166 161-175 | 1415 | 189 182-198 | 0/0 |
2.75 | 40:03 | 1:18 | 10:25 | 174 165-180 | 1812 | 186 178-196 | 0/0 |
2.88 | 40:56 | 54 | 7:10 | 175 165-183 | 1255 | 196 184-200 | 0/0 |
3.00 | 42:13 | 1:16 | 10:12 | 176 168-185 | 1795 | 185 140-198 | 0/0 |
3.13 | 43:16 | 1:03 | 8:26 | 180 171-185 | 1519 | 194 130-198 | 0/0 |
3.25 | 44:26 | 1:09 | 9:16 | 173 169-182 | 1603 | 187 182-196 | 0/0 |
3.38 | 45:41 | 1:15 | 10:01 | 180 168-185 | 1803 | 176 118-198 | 0/0 |
3.50 | 46:40 | 1:00 | 7:57 | 168 162-180 | 1336 | 192 182-202 | 0/0 |
3.63 | 48:04 | 1:24 | 11:13 | 179 166-187 | 2007 | 183 112-198 | 0/0 |
3.75 | 49:26 | 1:21 | 10:51 | 162 158-166 | 1759 | 183 178-188 | 0/0 |
3.88 | 50:44 | 1:18 | 10:22 | 162 158-163 | 1681 | 183 182-186 | 0/0 |
3.99 | 51:58 | 1:14 | 10:45 | 160 158-162 | 1720 | 182 176-184 | 0/0 |
Heart
163/187max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 0m,
Range 0m, Flat prediction 38:06
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
186 (202 max)
Stride Length: 90cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 77.1 | 187 | 3.9 | 36:53 | 12:53 |
Walk | 1.6 | 133 | 0.1 | 1:05 | 20:51 |
Still | 0.2 | - | - | 8 | - |
Pause | 21.1 | - | - | 13:52 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:20 | 8:20 | 59.20 |
5km | 29:01 | 9:20 | 59.40 |
5M | 48:58 | 9:48 | 57.51 |
10km | 1:02:12 | 10:01 | 56.71 |
10M | 1:44:58 | 10:30 | 55.44 |
Half | 2:21:16 | 10:47 | 53.84 |
20M | 3:45:00 | 11:15 | 53.28 |
Mara | 5:02:49 | 11:33 | 52.49 |
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