Tue 7th May 2024 at 7:19pm by allmatthew
Run > General
- warm
-
Time
21:58
-
Miles
3.96
-
Min/mi
5:33
-
Pacing
10.2%
-
WAVA
78.90
-
Stride(cm)
155
-
Cals
362
-
Cadence
187
-
BPM
160
-
%MHR
81
-
B/mi
889
-
Asc(m)
42
-
Hillscore
1
-
Surface
Road
Notes & Comments
1 comments
2 x 2 mins (90 secs r), 4 x 90 secs (75 secs r), 8 mins, 4 x 60 secs (60 secs r), 2 mins between sets
1) 0.37mi - 2:01(5:28/mi) 136/157bpm [742b/mi] 31cal
2) 0.36mi - 2:01(5:34/mi) 151/169bpm [839b/mi] 34cal
3) 0.28mi - 1:31(5:23/mi) 146/163bpm [787b/mi] 21cal
4) 0.29mi - 1:31(5:18/mi) 155/165bpm [821b/mi] 26cal
5) 0.28mi - 1:30(5:17/mi) 160/171bpm [845b/mi] 23cal
6) 0.27mi - 1:30(5:28/mi) 157/172bpm [858b/mi] 22cal
7) 1mi - 5:53(5:53/mi) 175/191bpm [1030b/mi] 106cal
8) 0.35mi - 2:08(6:08/mi) 189/194bpm [1158b/mi] 39cal
9) 0.18mi - 1:01(5:31/mi) 139/155bpm [767b/mi] 12cal
10) 0.19mi - 1:00(5:12/mi) 169/190bpm [878b/mi] 16cal
11) 0.19mi - 1:00(5:17/mi) 172/190bpm [908b/mi] 17cal
12) 0.19mi - 52(4:37/mi) 175/182bpm [809b/mi] 15cal
2:01 2:01 1:31 1:31 1:30 1:30 5:53 2:08 1:01 1:00 1:00 52
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
39 |
39 |
5:12 |
109 88-139 |
567 |
189 184-196 |
1/3 |
0.25 |
1:20 |
41 |
5:26 |
144 139-147 |
783 |
186 182-188 |
4/1 |
0.38 |
3:32 |
2:12 +1:31
|
17:34 |
150 127-157 |
2635 |
185 184-188 |
0/4 |
0.50 |
4:15 |
44 |
5:49 |
139 127-153 |
808 |
184 178-188 |
3/2 |
0.63 |
4:56 |
40 |
5:23 |
154 149-158 |
828 |
186 182-190 |
3/1 |
0.75 |
7:34 |
2:39 +2:00
|
21:09 |
155 117-169 |
3278 |
186 182-188 |
2/0 |
0.88 |
8:17 |
43 |
5:46 |
138 118-154 |
795 |
187 186-188 |
1/7 |
1.00 |
8:58 |
40 |
5:22 |
158 154-163 |
848 |
187 184-190 |
5/0 |
1.13 |
10:53 |
1:55 +1:14
|
15:23 |
147 137-163 |
2262 |
185 180-192 |
4/4 |
1.25 |
11:32 |
39 |
5:11 |
161 158-164 |
834 |
187 186-188 |
2/1 |
1.38 |
13:34 |
2:02 +1:22
|
16:19 |
149 139-165 |
2432 |
188 184-192 |
1/1 |
1.50 |
14:13 |
39 |
5:12 |
165 151-169 |
857 |
189 186-192 |
2/2 |
1.63 |
16:11 |
1:57 +1:18
|
15:38 |
158 141-171 |
2471 |
186 182-190 |
1/0 |
1.75 |
16:53 |
42 |
5:40 |
155 144-163 |
878 |
187 184-188 |
1/7 |
1.88 |
19:34 |
2:41 +1:59
|
21:25 |
161 130-170 |
3449 |
187 184-192 |
2/0 |
2.00 |
20:17 |
43 |
5:46 |
149 130-166 |
858 |
186 182-188 |
4/3 |
2.13 |
21:01 |
45 |
5:57 |
170 167-175 |
1012 |
184 180-188 |
0/3 |
2.25 |
21:45 |
43 |
5:44 |
175 174-176 |
1004 |
186 184-188 |
4/1 |
2.38 |
22:28 |
43 |
5:48 |
177 174-179 |
1025 |
186 184-188 |
1/5 |
2.50 |
23:12 |
44 |
5:49 |
183 177-187 |
1064 |
186 184-188 |
4/0 |
2.63 |
23:56 |
45 |
5:57 |
181 178-185 |
1077 |
187 184-188 |
0/3 |
2.75 |
24:41 |
45 |
5:59 |
185 178-188 |
1105 |
184 182-184 |
1/2 |
2.88 |
25:26 |
45 |
6:04 |
189 187-191 |
1145 |
181 178-184 |
3/3 |
3.00 |
26:11 |
45 |
6:00 |
192 191-194 |
1153 |
181 178-184 |
3/2 |
3.13 |
26:58 |
47 |
6:12 |
190 186-191 |
1179 |
180 178-182 |
2/2 |
3.25 |
29:40 |
2:42 +1:59
|
21:36 |
159 126-189 |
3436 |
182 176-194 |
2/3 |
3.38 |
30:24 |
43 |
5:48 |
142 130-153 |
823 |
188 184-192 |
1/4 |
3.50 |
32:06 |
1:42 +1:04
|
13:39 |
161 150-175 |
2198 |
187 184-192 |
5/2 |
3.63 |
33:44 |
1:38 +1:00
|
13:07 |
171 156-190 |
2244 |
188 186-192 |
3/2 |
3.75 |
34:26 |
42 |
5:33 |
174 161-188 |
966 |
188 182-190 |
0/3 |
3.88 |
35:59 |
1:33 +59
|
12:27 |
175 167-189 |
2178 |
200 188-208 |
3/4 |
3.96 |
36:25 |
26 |
4:59 |
180 178-182 |
897 |
198 196-202 |
3/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
71.2 |
186 |
4 |
21:47 |
9:09 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.4 |
- |
- |
12 |
- |
Pause |
28.4 |
- |
- |
14:26 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
15 |
4:08 |
66.61% |
More |
200m |
32 |
4:21 |
68.16% |
More |
400m |
1:16 |
5:06 |
60.80% |
More |
800m |
2:51 |
5:43 |
62.33% |
More |
1km |
3:34 |
5:45 |
64.98% |
More |
Mile |
5:50 |
5:50 |
68.20% |
More |
5k |
26:48 |
8:38 |
50.48% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:57 |
4:57 |
80.43 |
5km |
16:54 |
5:26 |
80.07 |
5M |
28:16 |
5:39 |
77.71 |
10km |
35:46 |
5:45 |
76.60 |
10M |
59:51 |
5:59 |
75.56 |
Half |
1:20:10 |
6:07 |
74.01 |
20M |
2:06:43 |
6:20 |
74.20 |
Mara |
2:49:44 |
6:29 |
73.86 |
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Nice session