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Tue 19th Nov 2024 at 6:45am by TeeBee

Run > Coached
  • Time
    59:22
  • Miles
    5.04
  • Min/mi
    11:47
  • Pacing
    71.1%
  • WAVA
    48.38
  • Stride(cm)
    94
  • Cals
    502
  • Cadence
    146
  • BPM
    149
  • %MHR
    75.5
  • B/mi
    1761
  • Asc(m)
    88
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Continuation of last week's session - Tempo/Threshold/Tempo at increasing distance.

600s;

800s;
not enough time to do 1000s, so did 400s - Tempo/Threshold/Tempo/Threshold

1) 0.55mi - 8:40(15:39/mi) 118/153bpm [1846b/mi] 52cal 3.84/6.1mph

600s
2) 0.62mi - 6:23(10:16/mi) 152/169bpm [1559b/mi] 59cal 5.85/6.66mph
3) 0.51mi - 5:06(10:00/mi) 168/173bpm [1680b/mi] 52cal 6/6.93mph

Rest
4) 0.41mi - 7:19(17:56/mi) 122/169bpm [2189b/mi] 40cal 3.34/6.03mph

800s
5) 0.62mi - 6:22(10:14/mi) 158/175bpm [1617b/mi] 59cal 5.86/6.24mph
6) 0.62mi - 5:54(9:30/mi) 176/181bpm [1672b/mi] 63cal 6.31/6.85mph
7) 0.34mi - 3:30(10:20/mi) 174/178bpm [1799b/mi] 36cal 5.8/6.12mph

Rest
8) 0.16mi - 3:00(18:22/mi) 147/178bpm [2699b/mi] 19cal 3.27/5.66mph

400s
9) 0.62mi - 6:05(9:48/mi) 171/180bpm [1675b/mi] 60cal 6.12/6.99mph
10) 0.42mi - 4:01(9:35/mi) 179/183bpm [1715b/mi] 42cal 6.26/7.16mph

Rest
11) 0.16mi - 3:03(19:04/mi) 154/183bpm [2937b/mi] 20cal 3.15/6.64mph
8:40 6:23 5:06 7:19 6:22 5:54 3:30 3:00 6:05 4:01 3:03
LindsD
Well done. Looks good.

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.55 8:40 8:40 15:38 116 81-153 1813 129 0-234 16/9
1.18 15:02 6:23 10:17 150 109-169 1541 161 120-166 12/4
1.68 20:08 5:05 10:00 168 164-172 1679 163 158-176 6/10
2.09 27:26 7:19 17:59 123 110-169 2212 112 0-162 8/15
2.71 33:47 6:21 10:13 155 112-175 1585 161 100-196 13/11
3.33 39:41 5:54 9:30 176 171-181 1672 161 156-170 8/16
3.67 43:09 3:28 10:19 174 171-178 1794 160 156-164 1/7
3.83 46:09 3:00 18:23 150 128-178 2758 107 0-164 1/6
4.45 52:14 6:05 9:48 168 128-180 1647 160 112-176 4/13
4.87 56:14 4:00 9:35 179 174-183 1716 161 156-168 6/3
5.03 59:17 3:03 +1 19:14 154 136-183 2963 103 0-162 1/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 183 max Delete HR Trace

  • Cadence Distribution

    146 avge / 234 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 70.2 161 4.1 41:41 10:14
    Walk 29.8 113 1 17:42 18:22

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:11 8:48 46.47% More
    800m 4:29 9:02 50.34% More
    1km 5:44 9:13 51.35% More
    Mile 9:35 9:35 52.04% More
    5k 34:23 11:04 50.70% More
    5 miles 58:37 11:43 48.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:19 10:19 48.36
    5km 35:11 11:19 49.55
    5M 58:51 11:46 48.41
    10km 1:14:27 11:59 47.95
    10M 2:04:35 12:28 47.28
    Half 2:46:50 12:44 46.16
    20M 4:23:41 13:11 46.05
    Mara 5:53:07 13:29 45.60
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