Wed 10th Apr 2024 at 7:12pm by GAZGIB

Run > Track Session

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Time
37:19
Miles
4.20
Min/mi
8:53
Pacing
87.3%
WAVA
54.63
Stride(cm)
111
Cals
560
Cadence
163
BPM
135
%MHR
74.7
B/mi
1201
Asc(m)
125
Hillscore
3
Surface
Track

Notes & Comments

BFR Track - Alternating Pyramid

1-1 2-2 3-3, 3-3 2-2 1-1, 1-1 2-2 3-2 Mins
(1 min walk between sets)

1) 1mi - 8:23(8:23/mi) 126/138bpm [1055b/mi] 115cal 7.16/8.77mph
2) 1mi - 9:08(9:08/mi) 134/143bpm [1223b/mi] 136cal 6.57/8.37mph
3) 1mi - 9:17(9:17/mi) 138/145bpm [1281b/mi] 141cal 6.46/8.27mph
4) 1mi - 8:44(8:44/mi) 144/163bpm [1259b/mi] 140cal 6.87/7.39mph
5) 0.2mi - 1:48(9:10/mi) 142/145bpm [1301b/mi] 28cal 6.55/6.55mph

8:23 9:08 9:17 8:44 1:48

Pin Map

BSLC Track - 16 laps

0mi in 0

Pace

31%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	53	53	7:08	111 93-132	791	168 122-176	4/0
0.25	1:59	1:06	8:47	124 122-126	1088	165 162-166	3/4
0.38	3:01	1:02	8:16	125 123-126	1033	165 162-166	6/2
0.50	4:04	1:02	8:18	126 125-129	1046	165 164-166	7/3
0.63	5:14	1:11	9:24	126 124-128	1185	163 162-164	4/11
0.75	6:20	1:06	8:45	128 125-130	1120	165 164-168	7/4
0.88	7:21	1:02	8:13	131 129-133	1077	166 164-168	4/5
1.00	8:22	1:00	8:04	134 132-138	1081	168 166-168	6/3
1.13	9:29	1:07	8:59	138 135-142	1240	166 164-168	2/6
1.25	10:37	1:08	9:02	132 129-135	1191	165 164-166	5/1
1.38	11:44	1:07	8:53	134 133-135	1191	165 164-166	4/6
1.50	13:17	1:33	12:25	123 111-136	1528	144 120-170	3/9
1.63	14:17	1:01	8:04	128 119-136	1034	167 164-170	2/6
1.75	15:19	1:01	8:12	139 137-140	1140	167 166-168	13/0
1.88	16:22	1:04	8:28	140 139-142	1186	166 164-168	3/10
2.00	17:29	1:07	8:57	139 138-140	1245	165 164-166	8/4
2.13	18:37	1:08	9:01	138 136-140	1245	165 164-166	3/8
2.25	19:43	1:06	8:44	139 136-141	1214	163 160-164	10/3
2.38	20:48	1:05	8:41	142 139-144	1233	164 162-166	9/6
2.50	22:02	1:14	9:54	141 139-143	1395	164 162-166	3/11
2.63	23:06	1:05	8:36	138 137-139	1187	164 162-168	6/5
2.75	24:07	1:01	8:08	142 140-144	1155	168 162-170	6/6
2.88	25:30	1:22	10:58	141 136-144	1546	147 114-166	6/0
3.00	26:46	1:17	10:13	127 118-135	1298	149 122-166	4/4
3.13	27:58	1:12	9:33	140 136-146	1337	163 162-166	1/3
3.25	28:59	1:01	8:06	142 137-146	1151	167 164-168	6/2
3.38	30:02	1:03	8:27	146 144-147	1234	166 164-166	1/7
3.50	31:14	1:12	9:34	142 140-145	1359	164 164-166	4/5
3.63	32:20	1:06	8:50	140 139-141	1236	164 162-166	5/5
3.75	33:22	1:02	8:12	145 142-147	1190	162 160-164	9/6
3.88	34:23	1:01	8:08	147 146-148	1194	165 164-168	5/3
4.00	35:31	1:08	9:06	152 144-162	1383	163 162-166	4/13
4.13	36:42	1:11	9:26	142 140-144	1339	163 162-164	9/0
4.20	37:19	37	8:48	141 140-142	1242	162 162-162	4/4

Heart

135/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 125m, Range 17m, Flat prediction 37:19

Elevation Graph

Biggest Climbs (m)	Min/mi
11 4.9%	9:24
11 6.6%	8:38
10 7.6%	8:23
See your biggest climbs

Cadence

163 (176 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.1	165	4.1	35:30	8:40
Walk	4.9	120	0.1	1:49	18:18

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:57	42.58%	More
800m	4:02	8:06	49.31%	More
1km	5:12	8:22	49.79%	More
Mile	8:22	8:22	52.56%	More
5k	27:47	8:57	53.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:20	7:20	59.95
5km	26:31	8:32	56.44
5M	45:28	9:06	53.66
10km	58:10	9:22	52.40
10M	1:39:43	9:58	50.56
Half	2:15:25	10:20	48.89
20M	3:38:43	10:56	47.97
Mara	4:57:01	11:20	47.10

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