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.
1.18	10:00	10:00	8:28	126 93-142	1067	166 122-176	48/43
2.29	20:00	10:00	8:59	134 111-142	1205	162 120-170	54/60
3.37	30:00	10:00	9:16	139 118-147	1288	160 114-170	43/43
4.20	37:19	7:19	8:54	145 139-162	1290	164 160-168	44/40

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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With	BFR
Route
Where	BSLC
Event