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Tue 26th Nov 2024 at 6:48am by TeeBee
Run > Coached
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Time
50:53
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Miles 3.17
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Min/mi 16:03
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Pacing
57.3%
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WAVA
34.97
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Stride(cm)
74
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Cals
317
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Cadence
136
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BPM
136
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%MHR
68.5
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B/mi 2177
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Asc(m)
18
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Surface
Road
600m - with 3x randomly assigned 100m hard in each set
(Awesome session
)
1) 0.62mi - 10:19(16:35/mi) 117/151bpm [1941b/mi] 57cal 3.62/5.99mph
2) 0.29mi - 7:49(26:42/mi) 115/149bpm [3071b/mi] 37cal 2.25/11.23mph
Rep 1 - 3,4,6 [200m jog, 200m hard, 100m jog, 100m hard]
3) 0.36mi - 3:07(8:35/mi) 162/177bpm [1391b/mi] 28cal 6.99/9.71mph
4) 0.25mi - 6:15(24:58/mi) 125/178bpm [3121b/mi] 32cal 2.4/9.6mph
Rep 2 - 1,3,6 [100m hard, 100m jog, 100m hard, 200m jog, 100m hard]
5) 0.37mi - 3:29(9:24/mi) 164/178bpm [1542b/mi] 30cal 6.38/11.54mph
6) 0.25mi - 6:03(24:05/mi) 133/179bpm [3202b/mi] 32cal 2.49/10.16mph
Rep 3 - 1,3,4 [100m hard, 100m jog, 200m hard, 200m jog]
7) 0.36mi - 3:28(9:33/mi) 170/180bpm [1625b/mi] 32cal 6.28/10.75mph
8) 0.25mi - 6:04(24:33/mi) 132/172bpm [3241b/mi] 27cal 2.44/5.34mph
Rep 4 - 4,5,6 [300m jog, 300m hard]
9) 0.37mi - 3:23(9:06/mi) 165/182bpm [1501b/mi] 32cal 6.59/8.75mph
10) 0.03mi - 56(27:59/mi) 176/182bpm [4925b/mi] 10cal 2.15/8.39mph
(Awesome session
) 1) 0.62mi - 10:19(16:35/mi) 117/151bpm [1941b/mi] 57cal 3.62/5.99mph
2) 0.29mi - 7:49(26:42/mi) 115/149bpm [3071b/mi] 37cal 2.25/11.23mph
Rep 1 - 3,4,6 [200m jog, 200m hard, 100m jog, 100m hard]
3) 0.36mi - 3:07(8:35/mi) 162/177bpm [1391b/mi] 28cal 6.99/9.71mph
4) 0.25mi - 6:15(24:58/mi) 125/178bpm [3121b/mi] 32cal 2.4/9.6mph
Rep 2 - 1,3,6 [100m hard, 100m jog, 100m hard, 200m jog, 100m hard]
5) 0.37mi - 3:29(9:24/mi) 164/178bpm [1542b/mi] 30cal 6.38/11.54mph
6) 0.25mi - 6:03(24:05/mi) 133/179bpm [3202b/mi] 32cal 2.49/10.16mph
Rep 3 - 1,3,4 [100m hard, 100m jog, 200m hard, 200m jog]
7) 0.36mi - 3:28(9:33/mi) 170/180bpm [1625b/mi] 32cal 6.28/10.75mph
8) 0.25mi - 6:04(24:33/mi) 132/172bpm [3241b/mi] 27cal 2.44/5.34mph
Rep 4 - 4,5,6 [300m jog, 300m hard]
9) 0.37mi - 3:23(9:06/mi) 165/182bpm [1501b/mi] 32cal 6.59/8.75mph
10) 0.03mi - 56(27:59/mi) 176/182bpm [4925b/mi] 10cal 2.15/8.39mph
10:19 7:49 3:07 6:15 3:29 6:03 3:28 6:04 3:23 56
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