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Tue 16th Apr 2024 at 6:52am by TeeBee

Run > Coached
  • Time
    55:34
  • Miles
    4.68
  • Min/mi
    11:52
  • Pacing
    73.1%
  • WAVA
    47.94
  • Stride(cm)
    89
  • Cals
    467
  • Cadence
    153
  • BPM
    154
  • %MHR
    77.7
  • B/mi
    1826
  • Asc(m)
    85
  • Surface
    Road

Notes & Comments

4 comments
What I would call a float session - alternating 1 min below threshold pace / 1 min above threshold pace for increasing periods of time. I think we did 3 / 5 / 7 / 9 / 11 min sets. Walking between each set. Sometimes we started with above threshold, sometimes below, but I wasn't paying enough attention to notice. Too busy talking :-o

Threshold pace was calculated on the time it took me to do the 10K on Sunday - I didn't really have the heart to say that I don't think I was pushing that hard on Sunday.

tbh couldn't really get my head around what we were doing, but apparently I completed the session 'annoyingly well'

1) 0.41mi - 6:39(16:04/mi) 130/156bpm [2089b/mi] 42cal 3.73/5.61mph
2) 0.62mi - 7:00(11:16/mi) 143/164bpm [1612b/mi] 54cal 5.32/6.68mph
3) 0.62mi - 7:35(12:12/mi) 149/169bpm [1818b/mi] 62cal 4.92/6.55mph
4) 0.62mi - 6:18(10:08/mi) 168/173bpm [1702b/mi] 63cal 5.92/6.59mph
5) 0.62mi - 7:24(11:55/mi) 156/176bpm [1859b/mi] 61cal 5.04/6.53mph
6) 0.62mi - 7:18(11:45/mi) 161/178bpm [1893b/mi] 63cal 5.1/6.45mph
7) 0.62mi - 6:08(9:52/mi) 176/181bpm [1735b/mi] 64cal 6.08/6.68mph
8) 0.54mi - 7:12(13:20/mi) 164/182bpm [2186b/mi] 58cal 4.5/7.03mph
6:39 7:00 7:35 6:18 7:24 7:18 6:08 7:12
LindsD
Looks good
TeeBee
Coached session - will add notes later
TeeBee
now added
LindsD
That made me laugh :)

Pace

31% 17% 37% 12% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 2:13 2:13 17:46 123 106-143 2185 151 108-168 1/1
0.25 3:35 1:22 10:53 152 145-156 1653 169 166-172 1/2
0.38 5:58 2:23 19:08 129 106-152 2467 122 114-172 2/2
0.50 7:30 1:32 12:12 118 107-142 1440 153 112-180 1/3
0.63 8:46 1:16 10:10 152 145-158 1545 174 172-180 2/2
0.75 10:00 1:14 9:54 161 159-164 1593 173 166-180 1/1
0.88 12:01 2:01 16:09 134 117-162 2165 125 118-170 1/2
1.00 13:20 1:18 10:25 137 118-162 1427 170 122-178 1/1
1.13 14:35 1:16 10:08 161 159-163 1630 174 168-180 2/2
1.25 15:49 1:13 9:46 161 158-164 1572 174 168-176 3/1
1.38 17:07 1:18 10:26 167 165-169 1743 169 164-176 3/3
1.50 19:10 2:03 16:21 140 121-165 2288 121 116-168 1/3
1.63 20:55 1:45 14:03 133 123-152 1869 154 110-178 4/2
1.75 22:04 1:09 9:14 161 154-168 1486 177 174-182 2/1
1.88 23:20 1:16 10:06 167 165-168 1687 169 164-176 1/1
2.00 24:38 1:18 10:23 167 166-169 1733 171 164-176 2/2
2.13 25:53 1:15 10:01 170 169-172 1702 167 162-172 2/1
2.25 27:12 1:19 10:35 170 167-173 1798 165 162-170 3/2
2.38 29:18 2:06 16:47 145 124-169 2434 122 112-162 3/1
2.50 30:50 1:31 12:12 138 123-158 1683 154 112-168 2/1
2.63 32:03 1:14 9:50 167 160-170 1643 168 164-172 3/3
2.75 33:27 1:23 11:07 168 165-170 1867 165 162-174 3/3
2.88 34:43 1:16 10:09 173 169-175 1757 170 164-176 3/2
3.00 35:59 1:16 10:11 173 172-175 1762 170 166-174 5/1
3.13 37:18 1:18 10:28 174 171-176 1821 163 160-174 2/3
3.25 38:40 1:22 10:59 175 172-178 1921 161 110-176 1/1
3.38 40:53 2:13 17:43 143 129-172 2533 119 104-174 2/3
3.50 42:03 1:10 9:18 153 134-167 1422 171 166-176 2/3
3.63 43:18 1:15 10:01 174 169-177 1744 171 162-176 3/2
3.75 44:28 1:10 9:22 173 170-175 1620 168 162-176 1/2
3.88 45:45 1:17 10:16 175 172-177 1796 167 160-174 1/4
4.00 46:59 1:14 9:55 177 174-178 1756 172 164-180 3/4
4.13 48:14 1:14 9:55 179 178-180 1776 167 162-176 4/3
4.25 49:33 1:20 10:37 180 178-181 1912 167 160-176 1/2
4.38 50:38 1:05 8:40 179 177-181 1552 169 164-176 2/3
4.50 52:01 1:23 11:01 181 180-182 1994 163 116-174 3/2
4.63 54:17 2:16 18:07 156 137-180 2827 115 112-118 1/2
4.68 55:36 1:19 23:13 135 129-142 3134 114 106-118 1/1

Heart

154/182max
  • Show Beats/Mile

Elevation

Asc 85m, Range 12m, Flat prediction 55:34
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

153 (182 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 71.3 169 3.8 39:40 10:25
Walk 28.5 117 0.9 15:50 18:10
Still 0.2 - - 6 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:20 9:24 43.49% More
800m 4:49 9:41 46.91% More
1km 6:03 9:44 48.57% More
Mile 9:43 9:43 51.33% More
5k 34:37 11:09 50.36% More

Predictions

Dist Time Per Mile WAVA
1M 10:28 10:28 47.67
5km 35:40 11:29 48.88
5M 59:41 11:56 47.74
10km 1:15:30 12:09 47.28
10M 2:06:20 12:38 46.63
Half 2:49:11 12:55 45.52
20M 4:27:24 13:22 45.41
Mara 5:58:07 13:40 44.97
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