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Fri 3rd May 2024 at 11:30am by allmatthew

Run > General
  • breezy
  • Time
    1:00:06
  • Miles
    8.62
  • Min/mi
    6:58
  • Pacing
    76.4%
  • WAVA
    64.37
  • Stride(cm)
    129
  • Cals
    971
  • Cadence
    179
  • BPM
    162
  • %MHR
    81.7
  • B/mi
    1128
  • Asc(m)
    174
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

4 comments
LT Session - 12 mins, 10 mins, 8 mins, 4 mins recovery
Good at producing lactic acid, not so good at getting rid of it.

1) 1mi - 7:46(7:46/mi) 148/162bpm [1150b/mi] 109cal
2) 0.28mi - 2:11(7:55/mi) 156/163bpm [1234b/mi] 32cal
3) 1mi - 6:14(6:14/mi) 170/179bpm [1060b/mi] 111cal
4) 0.93mi - 5:46(6:11/mi) 166/172bpm [1027b/mi] 104cal
5) 0.49mi - 4:00(8:09/mi) 162/170bpm [1321b/mi] 58cal
6) 1mi - 6:10(6:10/mi) 164/175bpm [1010b/mi] 109cal
7) 0.6mi - 3:50(6:26/mi) 165/170bpm [1062b/mi] 67cal
8) 0.5mi - 4:00(7:56/mi) 157/167bpm [1244b/mi] 57cal
9) 1mi - 6:18(6:18/mi) 164/170bpm [1034b/mi] 111cal
10) 0.27mi - 1:42(6:13/mi) 169/173bpm [1050b/mi] 31cal
11) 1mi - 7:47(7:47/mi) 167/175bpm [1300b/mi] 117cal
12) 0.55mi - 4:22(7:58/mi) 162/174bpm [1291b/mi] 65cal
7:46 2:11 6:14 5:46 4:00 6:10 3:50 4:00 6:18 1:42 7:47 4:22
riggys99
Tasty session well done
allmatthew
Thank you - I'm trying out the Pfitzinger 10k plan for a July race, so am hoping these sorts of sessions are all for the greater good.
riggys99
Will do you a lot of good not just for 10k but all distances
Mark J 🇳🇿
Nice speedy session.

Pace

5% 1% 11% 30% 46% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:10 2:10 +8 8:41 124 85-151 1076 165 156-170 2/6
0.50 4:08 1:58 7:50 153 150-156 1199 172 168-176 11/7
0.75 5:59 1:51 7:24 153 148-159 1131 174 172-176 11/22
1.00 7:54 1:55 7:40 159 156-161 1218 177 176-180 7/8
1.25 10:01 2:08 +10 8:31 155 151-162 1320 174 164-180 7/7
1.50 11:38 1:37 6:29 164 159-170 1062 182 170-188 4/7
1.75 13:11 1:32 6:09 173 170-178 1065 186 184-188 7/5
2.00 14:43 1:32 6:09 172 170-175 1059 185 182-188 3/3
2.25 16:19 1:36 6:22 171 169-172 1090 186 184-188 7/8
2.50 17:52 1:34 6:14 164 161-170 1023 186 182-188 7/4
2.75 19:24 1:32 6:07 164 161-167 1004 185 182-188 1/6
3.00 20:57 1:33 6:10 167 165-170 1030 186 184-188 8/4
3.25 22:34 1:37 6:29 167 159-172 1083 180 168-188 9/9
3.50 24:36 2:02 8:09 164 160-170 1336 170 168-172 11/9
3.75 26:32 1:56 7:45 159 158-162 1231 171 164-184 6/3
4.00 28:07 1:34 6:18 159 152-164 1002 184 180-188 0/6
4.25 29:38 1:31 6:03 162 159-166 981 186 182-188 8/5
4.50 31:11 1:34 6:15 166 161-169 1037 186 184-188 4/1
4.75 32:44 1:33 6:11 169 162-175 1044 185 176-188 7/14
5.00 34:22 1:38 6:32 165 159-168 1078 186 182-188 15/5
5.25 35:57 1:35 6:21 165 162-168 1049 186 182-188 1/6
5.50 38:31 2:34 +41 10:15 159 149-167 1629 173 166-186 6/6
5.75 40:32 2:01 8:06 157 154-161 1271 170 166-172 6/7
6.00 42:12 1:39 6:37 160 157-164 1058 181 170-188 8/2
6.25 43:45 1:34 6:14 163 159-166 1017 185 180-188 6/8
6.50 45:21 1:35 6:22 166 163-169 1056 186 182-188 4/3
6.75 46:55 1:34 6:16 167 164-169 1048 186 184-188 1/8
7.00 48:44 1:49 +15 7:16 168 166-170 1220 185 182-188 6/8
7.25 51:11 2:27 +37 9:49 169 161-174 1658 174 154-188 8/3
7.50 53:08 1:58 7:50 165 162-171 1293 172 166-174 4/10
7.75 55:17 2:09 +10 8:35 170 166-175 1458 172 166-176 10/11
8.00 57:12 1:55 7:40 165 156-175 1264 175 172-176 8/5
8.25 59:10 1:58 7:54 165 160-174 1302 175 172-178 8/6
8.50 1:01:37 2:27 +30 9:48 158 151-166 1548 172 150-176 6/6
8.62 1:02:38 1:01 8:24 165 153-174 1385 171 170-176 8/2

Heart

162/178max
  • Show Beats/Mile

Elevation

Asc 174m, Range 23m, Flat prediction 59:57
Elevation Graph
Biggest Climbs (m) Min/mi
13 4.8% 7:56
11 4.2% 8:10
11 1.9% 6:20
See your biggest climbs

Cadence

179 (188 max) Stride Length: 129cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.1 178 8.6 1:00:04 7:16
Walk 0.0 0 0 0 NAN:00:00
Still 0.1 - - 3 -
Pause 3.9 - - 2:31 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 21 5:43 48.13% More
200m 44 5:56 49.91% More
400m 1:30 6:02 51.35% More
800m 3:02 6:06 58.39% More
1km 3:49 6:08 60.86% More
Mile 6:10 6:10 64.55% More
5k 20:11 6:30 67.04% More
5 miles 33:41 6:44 65.23% More
10k 42:24 6:49 64.63% More

Predictions

Dist Time Per Mile WAVA
1M 5:51 5:51 68.05
5km 19:55 6:25 67.94
5M 33:20 6:40 65.90
10km 42:10 6:47 64.97
10M 1:10:35 7:04 64.07
Half 1:34:32 7:13 62.77
20M 2:29:25 7:28 62.92
Mara 3:20:08 7:38 62.64
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