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Wed 1st May 2024 at 6:01pm by Abi G

Run > Track Session

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Time
46:01
Miles
5.05
Min/mi
9:07
Pacing
0%
WAVA
56.70
Stride(cm)
104
Cals
537
Cadence
170
BPM
129
%MHR
69.7
B/mi
1174
Asc(m)
5
Surface
Road

Notes & Comments

RR U18’s Track Session with Alexa 💚

4 laps warm up
Main set;
4 X 3,2,1 (half recovery)

Great strong running by Alexa, my legs were struggling to keep up!

1) 1mi - 8:09(8:09/mi) 129/142bpm [1051b/mi] 98cal
2) 0.07mi - 33(8:19/mi) 139/142bpm [1156b/mi] 7cal
3) 0.37mi - 3:01(8:03/mi) 122/142bpm [982b/mi] 37cal
4) 0.13mi - 1:29(11:21/mi) 125/147bpm [1419b/mi] 15cal
5) 0.26mi - 2:01(7:45/mi) 138/149bpm [1069b/mi] 26cal
6) 0.07mi - 58(14:20/mi) 134/150bpm [1921b/mi] 10cal
7) 0.14mi - 1:01(7:27/mi) 115/133bpm [857b/mi] 12cal
8) 0.04mi - 31(13:34/mi) 136/138bpm [1845b/mi] 5cal
9) 0.36mi - 2:59(8:20/mi) 138/146bpm [1149b/mi] 38cal
10) 0.08mi - 1:30(18:14/mi) 124/144bpm [2260b/mi] 10cal
11) 0.24mi - 2:00(8:27/mi) 126/139bpm [1065b/mi] 26cal
12) 0.06mi - 1:00(16:26/mi) 128/141bpm [2104b/mi] 8cal
13) 0.14mi - 1:00(7:14/mi) 117/131bpm [846b/mi] 14cal
14) 0.03mi - 31(19:07/mi) 125/130bpm [2389b/mi] 4cal
15) 0.37mi - 3:00(8:04/mi) 140/152bpm [1129b/mi] 39cal
16) 0.09mi - 1:29(16:39/mi) 130/152bpm [2166b/mi] 11cal
17) 0.25mi - 2:01(8:06/mi) 130/144bpm [1054b/mi] 27cal
18) 0.06mi - 59(16:54/mi) 133/143bpm [2248b/mi] 8cal
19) 0.13mi - 1:01(7:33/mi) 119/128bpm [899b/mi] 14cal
20) 0.03mi - 32(15:45/mi) 129/132bpm [2032b/mi] 5cal
21) 0.37mi - 2:58(8:04/mi) 138/154bpm [1113b/mi] 40cal
22) 0.09mi - 1:31(16:17/mi) 130/151bpm [2117b/mi] 11cal
23) 0.26mi - 1:59(7:37/mi) 128/148bpm [974b/mi] 27cal
24) 0.06mi - 59(15:44/mi) 132/147bpm [2078b/mi] 7cal
25) 0.14mi - 1:00(6:59/mi) 129/146bpm [901b/mi] 15cal
26) 0.21mi - 1:50(8:40/mi) 141/147bpm [1221b/mi] 23cal

8:09 33 3:01 1:29 2:01 58 1:01 31 2:59 1:30 2:00 1:00 1:00 31 3:00 1:29 2:01 59 1:01 32 2:58 1:31 1:59 59 1:00 1:50

Pin Map

0mi in 0

Pace

18%

41%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:06	2:06	8:25	110 70-134	926	175 96-184	1/2
0.50	4:09	2:03	8:12	130 128-133	1066	175 174-178	1/1
0.75	6:10	2:01	8:03	134 130-139	1080	179 176-182	0/1
1.00	8:09	1:58	7:53	141 138-142	1113	181 178-184	2/5
1.25	17:55	9:46 +7:55	39:04	110 68-142	4297	182 174-196	2/1
1.50	20:25	2:30	10:00	136 116-147	1360	164 126-182	3/2
1.75	22:28	2:04	8:16	128 110-146	1058	181 174-184	2/1
2.00	24:50	2:22	9:28	127 107-149	1202	163 120-186	2/2
2.25	27:03	2:12	8:49	133 124-142	1173	177 126-186	2/1
2.50	29:53	2:50	11:22	131 106-144	1488	154 116-182	1/3
2.75	32:06	2:12	8:50	124 102-139	1095	175 128-184	2/2
3.00	34:50	2:44	10:56	123 107-139	1345	163 112-236	2/2
3.25	36:51	2:01	8:05	138 127-146	1115	181 176-184	2/1
3.50	39:34	2:43	10:54	128 104-152	1395	156 116-184	0/2
3.75	42:09	2:35	10:19	133 110-144	1372	161 120-186	2/2
4.00	44:23	2:14	8:55	123 111-132	1096	170 118-188	2/2
4.25	46:22	1:59	7:57	144 134-154	1146	182 178-186	2/1
4.50	49:05	2:43	10:54	126 108-151	1373	158 108-188	2/2
4.75	51:28	2:23	9:31	134 118-147	1275	164 122-192	1/2
5.00	53:47	2:19 +16	9:16	139 126-146	1288	179 94-190	2/2
5.05	54:12	25	8:17	146 145-147	1211	181 180-186	0/1

Heart

129/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 5m, Range 6m, Flat prediction 46:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (236 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	71.4	181	4.6	36:27	9:41
Walk	15.8	124	0.5	9:49	21:03
Still	0.0	-	-	1	-
Pause	12.7	-	-	7:55	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:32	49.79%	More
800m	3:55	7:52	52.32%	More
1km	4:57	7:58	53.77%	More
Mile	8:04	8:04	56.10%	More
5k	29:07	9:22	54.31%	More
5 miles	53:44	10:45	48.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:16	8:16	54.76
5km	27:30	8:51	57.52
5M	45:32	9:06	56.69
10km	57:20	9:14	56.37
10M	1:34:56	9:30	55.99
Half	2:06:24	9:39	54.87
20M	3:17:56	9:54	55.02
Mara	4:23:32	10:04	54.66

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