Tue 30th Apr 2024 at 6:33pm by Autumnleaves
Run > Track Session
- Good
- windy
-
Time
44:17
-
Miles
5.09
-
Min/mi
8:42
-
Pacing
0%
-
WAVA
67.19
-
Stride(cm)
110
-
Cals
457
-
Watts
284
-
Cadence
169
-
BPM
141
-
%MHR
76.4
-
B/mi
1229
-
Asc(m)
14
-
Surface
Track
Notes & Comments
6 comments
Final joint session with Lymm Runners until September. Very busy - warm-up difficult to do. Main session was good though - Mr AL timed and blew whistle. Pleased with my pacing of this.
1) 0.53mi - 5:25(10:09/mi) 114/128bpm [1158b/mi] 46cal 240/478W
2) 0.91mi - 8:22(9:15/mi) 132/137bpm [1221b/mi] 83cal 266/308W
3) 0.54mi - 4:02(7:31/mi) 139/149bpm [1045b/mi] 42cal 310/423W
4) 0.07mi - 59(13:21/mi) 144/147bpm [1923b/mi] 10cal 181/359W
5) 0.42mi - 3:01(7:06/mi) 145/151bpm [1031b/mi] 33cal 330/406W
6) 0.07mi - 59(13:24/mi) 149/156bpm [1996b/mi] 10cal 172/320W
7) 0.29mi - 2:01(6:49/mi) 148/153bpm [1009b/mi] 22cal 357/433W
8) 0.08mi - 59(12:49/mi) 152/158bpm [1948b/mi] 10cal 162/376W
9) 0.16mi - 1:01(6:12/mi) 153/162bpm [949b/mi] 12cal 351/405W
10) 0.07mi - 1:00(13:25/mi) 154/163bpm [2067b/mi] 11cal 146/408W
11) 0.16mi - 1:00(6:20/mi) 150/155bpm [950b/mi] 11cal 334/381W
12) 0.08mi - 59(12:55/mi) 152/158bpm [1963b/mi] 10cal 139/343W
13) 0.29mi - 2:00(6:52/mi) 152/163bpm [1043b/mi] 23cal 349/387W
14) 0.08mi - 1:00(12:56/mi) 155/163bpm [2004b/mi] 11cal 175/391W
15) 0.43mi - 3:00(7:02/mi) 157/164bpm [1104b/mi] 35cal 331/385W
16) 0.07mi - 1:00(13:49/mi) 155/163bpm [2140b/mi] 11cal 151/363W
17) 0.56mi - 4:01(7:15/mi) 157/164bpm [1137b/mi] 47cal 329/372W
18) 0.05mi - 1:00(18:50/mi) 152/165bpm [2862b/mi] 10cal 88/373W
19) 0.22mi - 2:26(10:50/mi) 131/133bpm [1419b/mi] 20cal 210/278W
5:25 8:22 4:02 59 3:01 59 2:01 59 1:01 1:00 1:00 59 2:00 1:00 3:00 1:00 4:01 1:00 2:26
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
5:50 |
5:50 +3:18
|
23:19 |
109 81-122 |
2542 |
163 160-166 |
244 223-478 |
5/3 |
0.50 |
8:39 |
2:49 +25
|
11:17 |
119 98-128 |
1342 |
164 160-172 |
268 103-382 |
5/3 |
0.75 |
31:35 |
22:56 +20:35
|
1:31:45 |
124 97-134 |
11376 |
169 106-176 |
263 81-297 |
5/4 |
1.00 |
33:56 |
2:21 |
9:25 |
135 134-137 |
1271 |
174 172-176 |
276 249-308 |
4/3 |
1.25 |
36:12 |
2:16 |
9:04 |
134 133-136 |
1216 |
172 170-174 |
273 243-306 |
3/2 |
1.50 |
40:20 |
4:08 +1:48
|
16:32 |
129 107-136 |
2133 |
169 136-182 |
275 161-423 |
2/1 |
1.75 |
42:15 |
1:54 |
7:37 |
140 124-149 |
1066 |
174 172-176 |
321 295-360 |
4/5 |
2.00 |
44:22 |
2:07 |
8:28 |
146 144-149 |
1236 |
170 110-180 |
293 102-359 |
4/4 |
2.25 |
46:18 |
1:56 |
7:45 |
142 139-147 |
1100 |
170 120-178 |
285 105-394 |
3/4 |
2.50 |
48:22 |
2:05 |
8:19 |
149 146-156 |
1238 |
170 116-178 |
311 89-406 |
4/3 |
2.75 |
50:16 |
1:53 |
7:33 |
145 137-153 |
1096 |
171 118-182 |
311 104-433 |
3/3 |
3.00 |
52:23 |
2:07 |
8:27 |
151 142-158 |
1276 |
165 120-184 |
287 104-388 |
3/3 |
3.25 |
54:28 |
2:06 |
8:22 |
153 143-163 |
1281 |
171 106-184 |
303 100-408 |
4/3 |
3.50 |
56:37 |
2:09 |
8:35 |
150 142-158 |
1286 |
168 108-180 |
294 93-386 |
2/3 |
3.75 |
58:49 |
2:12 |
8:47 |
156 146-163 |
1371 |
171 120-180 |
304 129-391 |
3/3 |
4.00 |
1:00:34 |
1:46 |
7:03 |
152 143-161 |
1071 |
177 164-180 |
330 230-385 |
2/2 |
4.25 |
1:02:49 |
2:14 |
8:58 |
160 144-164 |
1434 |
161 84-180 |
263 56-367 |
3/3 |
4.50 |
1:04:38 |
1:49 |
7:17 |
151 144-158 |
1099 |
178 168-184 |
311 236-359 |
3/3 |
4.75 |
1:06:26 |
1:48 |
7:13 |
161 159-163 |
1163 |
178 176-182 |
333 310-363 |
2/2 |
5.00 |
1:09:21 |
2:55 |
11:39 |
144 129-165 |
1677 |
156 106-180 |
205 82-373 |
2/10 |
5.09 |
1:10:22 |
1:01 |
11:00 |
131 129-133 |
1440 |
165 160-166 |
256 204-278 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
67.6 |
172 |
4.9 |
39:15 |
13:09 |
Walk |
5.4 |
118 |
0.2 |
5:11 |
33:42 |
Still |
0.3 |
- |
- |
15 |
- |
Pause |
26.7 |
- |
- |
25:41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
22 |
5:52 |
60.19% |
More |
200m |
46 |
6:06 |
63.82% |
More |
400m |
1:40 |
6:44 |
61.86% |
More |
800m |
3:34 |
7:11 |
65.05% |
More |
1km |
4:45 |
7:39 |
63.59% |
More |
Mile |
7:36 |
7:36 |
67.16% |
More |
5k |
24:59 |
8:02 |
71.43% |
More |
5 miles |
1:09:21 |
13:52 |
42.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:25 |
7:25 |
68.86 |
5km |
25:45 |
8:17 |
69.29 |
5M |
43:25 |
8:41 |
67.21 |
10km |
55:08 |
8:52 |
66.33 |
10M |
1:33:00 |
9:18 |
64.94 |
Half |
2:05:07 |
9:33 |
63.13 |
20M |
3:19:11 |
9:58 |
62.59 |
Mara |
4:27:59 |
10:14 |
61.73 |
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Another brilliant track session. Well done 👏
Terrific Tuesday track 👏
Nice work 👍
Speedy! Well done
Notes added
Very good