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Wed 24th Apr 2024 at 6:56pm by Honley Lion

Run > Track Session

cold

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Time
33:15
Miles
4.44
Min/mi
7:29
Pacing
82.6%
WAVA
72.35
Stride(cm)
111
Cals
398
Cadence
193
BPM
153
%MHR
78.7
B/mi
1149
Asc(m)
105
Hillscore
2
Surface
Track

Notes & Comments

Pyramid session: 400/600/800/1000/1000/800/600/400 with 200 recoveries

1) 0.24mi - 1:35(6:38/mi) 130/143bpm [863b/mi] 14cal 9.04/9.58mph
2) 0.13mi - 1:08(8:47/mi) 145/146bpm [1274b/mi] 13cal 6.83/8.89mph
3) 0.38mi - 2:35(6:46/mi) 145/148bpm [982b/mi] 30cal 8.86/9.02mph
4) 0.13mi - 1:08(8:37/mi) 145/147bpm [1249b/mi] 13cal 6.97/8.97mph
5) 0.5mi - 3:31(6:58/mi) 147/150bpm [1025b/mi] 41cal 8.61/8.77mph
6) 0.13mi - 1:14(9:32/mi) 146/152bpm [1393b/mi] 14cal 6.29/8.79mph
7) 0.63mi - 4:23(6:55/mi) 157/177bpm [1086b/mi] 54cal 8.67/9.12mph
8) 0.13mi - 1:21(10:08/mi) 151/156bpm [1529b/mi] 15cal 5.93/8.87mph
9) 0.63mi - 4:24(7:03/mi) 160/175bpm [1127b/mi] 55cal 8.52/9.04mph
10) 0.13mi - 1:22(10:33/mi) 154/166bpm [1625b/mi] 16cal 5.69/9.06mph
11) 0.5mi - 3:32(7:03/mi) 165/178bpm [1163b/mi] 46cal 8.51/8.97mph
12) 0.13mi - 1:25(10:52/mi) 160/170bpm [1740b/mi] 17cal 5.52/8.87mph
13) 0.38mi - 2:41(7:06/mi) 164/171bpm [1164b/mi] 34cal 8.45/8.68mph
14) 0.13mi - 1:17(9:45/mi) 162/173bpm [1579b/mi] 16cal 6.15/8.72mph
15) 0.25mi - 1:35(6:21/mi) 166/172bpm [1053b/mi] 20cal 9.46/11.06mph
16) 0.01mi - 2(3:14/mi) 168/168bpm [545b/mi] 18.51/11.29mph

1:35 1:08 2:35 1:08 3:31 1:14 4:23 1:21 4:24 1:22 3:32 1:25 2:41 1:17 1:35 2

Pace

13%

38%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.39	10:00	10:00 +5	7:13	138 84-150	995	200 178-216	47/45
2.70	20:00	10:00	7:36	156 139-177	1186	192 132-202	58/53
3.99	30:00	10:00	7:45	162 140-178	1255	190 134-200	45/47
4.44	33:21	3:21	7:28	165 157-173	1231	188 136-208	19/21

Heart

153/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 105m, Range 15m, Flat prediction 33:18

Elevation Graph

Biggest Climbs (m)	Min/mi
11 6.2%	8:00
10 4.0%	6:50
See your biggest climbs

Cadence

193 (216 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.1	196	4.2	30:22	7:11
Walk	8.6	137	0.2	2:52	14:02
Still	0.1	-	-	2	-
Pause	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:14	58.63%	More
800m	3:25	6:52	64.08%	More
1km	4:17	6:54	66.52%	More
Mile	7:06	7:06	68.50%	More
5k	23:03	7:25	71.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:39	6:39	73.15
5km	22:37	7:17	73.35
5M	37:48	7:34	71.88
10km	47:48	7:42	71.16
10M	1:19:53	7:59	70.60
Half	1:46:55	8:10	69.38
20M	2:48:49	8:26	69.63
Mara	3:45:57	8:37	69.37

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