Wed 24th Apr 2024 at 6:56pm by Honley Lion
Run > Track Session
- cold
-
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
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
54 |
54 +5
|
7:15 |
112 84-142 |
812 |
210 196-216 |
0/0 |
0.25 |
1:46 |
52 |
6:54 |
142 138-145 |
981 |
202 184-206 |
2/1 |
0.38 |
2:51 |
1:04 |
8:35 |
144 141-145 |
1235 |
191 178-202 |
5/1 |
0.50 |
3:43 |
52 |
6:59 |
145 142-147 |
1013 |
202 200-206 |
4/6 |
0.63 |
4:33 |
50 |
6:40 |
146 143-148 |
973 |
201 198-204 |
6/2 |
0.75 |
5:23 |
50 |
6:42 |
145 143-147 |
971 |
200 198-202 |
2/3 |
0.88 |
6:27 |
1:04 |
8:35 |
145 143-146 |
1244 |
191 184-200 |
5/7 |
1.00 |
7:20 |
52 |
7:00 |
143 141-146 |
1000 |
201 194-204 |
5/2 |
1.13 |
8:14 |
54 |
7:11 |
148 146-150 |
1062 |
198 196-200 |
4/5 |
1.25 |
9:06 |
52 |
6:55 |
148 147-148 |
1024 |
198 196-200 |
8/6 |
1.38 |
9:57 |
52 |
6:53 |
147 143-149 |
1013 |
197 194-200 |
3/9 |
1.50 |
11:09 |
1:11 |
9:31 |
147 142-152 |
1399 |
184 136-198 |
7/0 |
1.63 |
12:03 |
55 |
7:18 |
164 147-177 |
1197 |
197 192-202 |
2/9 |
1.75 |
12:56 |
52 |
6:56 |
155 154-157 |
1076 |
199 198-200 |
4/6 |
1.88 |
13:48 |
52 |
6:57 |
155 154-157 |
1077 |
197 194-200 |
6/2 |
2.00 |
14:38 |
51 |
6:45 |
154 152-156 |
1040 |
198 196-200 |
4/10 |
2.13 |
15:30 |
51 |
6:51 |
155 154-156 |
1062 |
196 192-200 |
4/5 |
2.25 |
16:44 |
1:14 |
9:54 |
148 139-156 |
1465 |
176 132-196 |
6/4 |
2.38 |
17:40 |
56 |
7:31 |
156 152-161 |
1174 |
195 192-198 |
4/1 |
2.50 |
18:35 |
54 |
7:14 |
166 156-175 |
1200 |
196 194-198 |
3/4 |
2.63 |
19:29 |
54 |
7:12 |
161 160-163 |
1160 |
195 194-196 |
8/1 |
2.75 |
20:20 |
51 |
6:50 |
163 161-165 |
1114 |
194 194-196 |
3/7 |
2.88 |
21:13 |
53 |
7:04 |
151 140-163 |
1066 |
194 192-196 |
4/10 |
3.00 |
22:30 |
1:17 |
10:15 |
152 142-159 |
1559 |
172 134-196 |
2/3 |
3.13 |
23:25 |
56 |
7:25 |
167 158-178 |
1239 |
196 194-200 |
4/2 |
3.25 |
24:19 |
54 |
7:08 |
166 164-168 |
1184 |
197 194-198 |
4/3 |
3.38 |
25:12 |
53 |
7:05 |
166 164-167 |
1177 |
196 194-198 |
4/6 |
3.50 |
26:03 |
51 |
6:48 |
160 152-167 |
1088 |
195 194-198 |
4/5 |
3.63 |
27:22 |
1:19 |
10:31 |
161 146-171 |
1694 |
167 136-194 |
5/4 |
3.75 |
28:19 |
57 |
7:39 |
163 152-169 |
1248 |
195 192-198 |
2/2 |
3.88 |
29:12 |
53 |
7:05 |
165 163-166 |
1168 |
196 194-198 |
5/1 |
4.00 |
30:05 |
53 |
7:04 |
164 161-167 |
1159 |
195 194-196 |
10/5 |
4.13 |
31:17 |
1:12 |
9:36 |
161 157-164 |
1545 |
168 136-196 |
2/9 |
4.25 |
32:12 |
54 |
7:15 |
167 161-173 |
1211 |
195 192-198 |
6/2 |
4.38 |
33:00 |
48 |
6:27 |
165 163-166 |
1064 |
196 194-198 |
3/8 |
4.44 |
33:21 |
21 |
5:17 |
167 165-168 |
882 |
206 200-208 |
5/0 |
Cadence
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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