Wed 17th Apr 2024 at 6:01pm by Abi G

Run > Intervals

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Time
35:00
Miles
4.09
Min/mi
8:33
Pacing
0%
WAVA
59.89
Stride(cm)
104
Cals
403
Cadence
181
BPM
112
%MHR
60.5
B/mi
957
Asc(m)
23
Surface
Road

Notes & Comments

RR U18’s Track Session with Alexa 💚

Legs tired and Alexa was running great, so only just keeping up 💪

4 laps warm up

5 X 400 effort, 200 recovery, 200 effort

2 laps warm down

1) 1mi - 8:44(8:44/mi) 120/139bpm [1048b/mi] 100cal
2) 0.02mi - 14(10:40/mi) 120/138bpm [1280b/mi] 2cal
3) 0.26mi - 1:55(7:29/mi) 100/124bpm [749b/mi] 22cal
4) 0.13mi - 1:26(10:44/mi) 120/124bpm [1288b/mi] 16cal
5) 0.13mi - 52(6:42/mi) 122/132bpm [817b/mi] 13cal
6) 0.01mi - 12(13:29/mi) 118/133bpm [1591b/mi] 3cal
7) 0.26mi - 1:52(7:15/mi) 105/132bpm [762b/mi] 22cal
8) 0.14mi - 1:35(11:33/mi) 124/130bpm [1432b/mi] 16cal
9) 0.13mi - 52(6:46/mi) 125/135bpm [846b/mi] 12cal
10) 0.01mi - 6(13:14/mi) 119/133bpm [1574b/mi] 2cal
11) 0.26mi - 1:51(7:12/mi) 112/129bpm [807b/mi] 23cal
12) 0.14mi - 1:40(12:13/mi) 121/128bpm [1478b/mi] 15cal
13) 0.13mi - 58(7:21/mi) 117/125bpm [860b/mi] 14cal
14) 0.01mi - 6(11:36/mi) 116/126bpm [1345b/mi] 1cal
15) 0.26mi - 1:58(7:32/mi) 104/123bpm [784b/mi] 22cal
16) 0.14mi - 1:42(12:08/mi) 117/122bpm [1420b/mi] 15cal
17) 0.13mi - 55(7:04/mi) 122/130bpm [862b/mi] 13cal
18) 0.01mi - 7(15:14/mi) 111/130bpm [1691b/mi] 2cal
19) 0.27mi - 2:05(7:49/mi) 105/130bpm [820b/mi] 24cal
20) 0.14mi - 1:41(12:12/mi) 120/128bpm [1465b/mi] 14cal
21) 0.12mi - 54(7:18/mi) 121/129bpm [883b/mi] 13cal
22) 0.4mi - 3:15(8:05/mi) 114/131bpm [922b/mi] 39cal

8:44 14 1:55 1:26 52 12 1:52 1:35 52 6 1:51 1:40 58 6 1:58 1:42 55 7 2:05 1:41 54 3:15

Pin Map

0mi in 0

Pace

21%

15%

30%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.02	10:00	10:00 +5:32	9:48	116 56-139	1137	177 108-184	13/12
1.55	20:00	10:00 +1:49	18:45	108 55-133	2025	183 168-192	6/5
2.38	30:00	10:00 +2:37	12:09	112 68-134	1362	184 126-194	8/7
3.10	40:00	10:00 +3:27	13:50	111 65-125	1535	179 86-192	8/7
3.70	50:00	10:00 +5:08	16:44	112 58-131	1875	182 120-192	5/5
4.09	53:35	3:35	9:10	113 84-128	1036	184 178-192	4/3

Heart

112/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 23m, Range 6m, Flat prediction 35:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

181 (194 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.4	182	4.1	34:23	13:00
Walk	0.6	108	0	27	28:12
Still	0.3	-	-	12	-
Pause	25.7	-	-	18:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:03	53.12%	More
800m	4:03	8:08	50.62%	More
1km	5:11	8:21	51.35%	More
Mile	8:43	8:43	51.97%	More
5k	39:54	12:51	39.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:52	7:52	57.55
5km	26:09	8:25	60.49
5M	43:18	8:40	59.61
10km	54:31	8:46	59.28
10M	1:30:17	9:02	58.87
Half	2:00:13	9:11	57.69
20M	3:08:15	9:25	57.85
Mara	4:10:38	9:34	57.47

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