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Wed 19th Mar 2025 at 3:33pm by tipsku

Run > Track Session
  • Good
  • breezy
  • Time
    32:59
  • Miles
    4.58
  • Min/mi
    7:12
  • Pacing
    9.4%
  • WAVA
    67.68
  • Stride(cm)
    117
  • Cals
    344
  • Cadence
    192
  • BPM
    163
  • %MHR
    88.3
  • B/mi
    1170
  • Surface
    Track

Notes & Comments

5x 1000 m @10k pace w/200 float, 2x 200, 2x 400

Race simulation 5x 1000 m at projected 10k race pace with 200 m float recoveries at steady to MP. Target lap time was about 1:45-1:47 (53 sec for 200) for 4:22-4:27 per km.

1) 1:43:1, 1:45.8, 51.9; 4:20.8, 199 W (a tad fast)
2) 1:46.0, 1:45.8, 52.9; 4:24.8, 187 W (nice one)
3) 1:48.2, 1:46.8, 53.6; 4:28.6, 185 W (a bit slow)
4) 1:46.0, 1:45.7, 52.9; 4:24.7, 186 W (copy lap 2)
5) 1:46.3, 1:47.3, 52.8; 4:26.4, 193 W (finishing strong)

After a short breather, I decided to accompany Olivia a bit during her final mile reps. I ran 2 fast 200s with her, the second one with a sprint finish for sub 6 pace (46 s). Then I closed out with 2x 400ish in 1:44, a tad faster than what I had before for the laps, around 6:40-6:45 pace with another sprint finish. Great session with a fast finish. Now I can compare the data with the session in the other super shoes in January.

1) 0.01mi - 5(14:07/mi) 106/112bpm [1496b/mi]
2) 0.25mi - 1:43(6:55/mi) 150/161bpm [1037b/mi] 16cal
3) 0.25mi - 1:46(7:06/mi) 164/166bpm [1163b/mi] 19cal
4) 0.12mi - 52(6:58/mi) 165/168bpm [1149b/mi] 9cal
5) 0.12mi - 57(7:41/mi) 164/168bpm [1259b/mi] 10cal
6) 0.25mi - 1:46(7:07/mi) 165/169bpm [1173b/mi] 19cal
7) 0.25mi - 1:46(7:06/mi) 168/169bpm [1193b/mi] 19cal
8) 0.12mi - 53(7:06/mi) 167/169bpm [1185b/mi] 10cal
9) 0.12mi - 59(7:57/mi) 165/168bpm [1311b/mi] 11cal
10) 0.25mi - 1:48(7:15/mi) 167/169bpm [1212b/mi] 20cal
11) 0.25mi - 1:47(7:10/mi) 168/170bpm [1203b/mi] 20cal
12) 0.12mi - 54(7:11/mi) 168/170bpm [1208b/mi] 10cal
13) 0.12mi - 1:04(8:36/mi) 165/168bpm [1419b/mi] 11cal
14) 0.25mi - 1:46(7:07/mi) 165/168bpm [1173b/mi] 19cal
15) 0.25mi - 1:46(7:05/mi) 168/170bpm [1190b/mi] 19cal
16) 0.12mi - 53(7:05/mi) 168/170bpm [1191b/mi] 9cal
17) 0.12mi - 1:04(8:39/mi) 166/169bpm [1436b/mi] 12cal
18) 0.25mi - 1:46(7:08/mi) 166/169bpm [1184b/mi] 19cal
19) 0.25mi - 1:47(7:12/mi) 169/170bpm [1216b/mi] 20cal
20) 0.12mi - 53(7:05/mi) 168/170bpm [1190b/mi] 10cal
21) 0.12mi - 58(7:48/mi) 168/170bpm [1310b/mi] 11cal
22) 0.01mi - 5(12:18/mi) 151/165bpm [1858b/mi] 1cal
23) 0.12mi - 48(6:28/mi) 149/162bpm [963b/mi] 6cal
24) 0.02mi - 12(10:46/mi) 144/162bpm [1551b/mi] 1cal
25) 0.13mi - 46(5:56/mi) 144/165bpm [854b/mi] 7cal
26) 0.02mi - 11(10:14/mi) 141/168bpm [1443b/mi] 1cal
27) 0.25mi - 1:44(6:48/mi) 150/161bpm [1021b/mi] 17cal
28) 0.02mi - 15(9:48/mi) 140/162bpm [1373b/mi] 1cal
29) 0.27mi - 1:44(6:30/mi) 156/173bpm [1014b/mi] 17cal
5 1:43 1:46 52 57 1:46 1:46 53 59 1:48 1:47 54 1:04 1:46 1:46 53 1:04 1:46 1:47 53 58 5 48 12 46 11 1:44 15 1:44
usc215 🇩🇪
with this training it will soon work with the mile in sub 6:30 🏃‍♂️😅👍
riggys99
Great session.
Mark J 🇳🇿
Lovely track session. Great result.
tipsku
Thank you. I'm feeling more comfortable at fast paces and I'm pleased that I can out sprint my friend who has a 6:01 mile PB while mine is 6:33. I just have to find a way to transfer that sprinting ability to slightly longer distances.

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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.
0.01 4 4 9:31 106 99-112 1009 77 0-192 0/0
0.25 1:46 1:43 6:55 150 112-161 1038 194 190-200 0/0
0.50 3:33 1:46 7:10 164 161-166 1174 192 188-204 0/0
0.62 4:23 50 6:54 165 162-168 1139 192 190-194 0/0
0.75 5:20 57 7:42 164 161-168 1264 190 190-194 0/0
0.99 7:06 1:46 7:09 165 160-169 1180 193 190-194 0/0
1.24 8:51 1:45 7:07 168 166-169 1196 192 190-200 0/0
1.36 9:43 51 6:59 167 164-169 1166 192 190-194 0/0
1.48 10:42 59 8:06 165 162-168 1336 191 188-194 0/0
1.73 12:29 1:47 7:15 167 163-169 1211 192 188-196 0/0
1.98 14:14 1:45 7:07 168 166-170 1196 193 190-196 0/0
2.10 15:09 54 7:22 168 166-170 1237 192 190-194 0/0
2.22 16:12 1:03 8:39 164 161-168 1418 188 186-192 0/0
2.47 17:57 1:45 7:06 165 161-168 1171 193 186-196 0/0
2.71 19:42 1:45 7:06 168 166-170 1193 193 190-196 0/0
2.84 20:34 52 7:02 168 166-170 1183 192 190-194 0/0
2.96 21:38 1:04 8:42 166 162-169 1444 188 186-194 0/0
3.21 23:23 1:45 7:06 166 162-169 1177 192 186-194 0/0
3.46 25:11 1:48 7:15 169 167-170 1226 192 188-196 0/0
3.58 26:04 53 7:05 168 167-170 1190 192 188-194 0/0
3.70 27:01 57 7:50 168 165-170 1317 189 184-192 0/0
3.71 28:29 1:29 +1 5:03:59 153 130-165 46509 159 104-188 0/0
3.83 29:17 47 6:22 149 130-162 948 195 104-208 0/0
3.85 30:56 1:39 +1 1:36:31 145 122-162 13994 170 0-196 0/0
3.98 31:42 46 5:55 144 131-166 852 196 180-216 0/0
3.99 35:42 4:00 +1 4:20:45 141 105-168 36766 168 0-202 0/0
4.25 37:26 1:44 6:51 150 119-161 1028 191 186-198 0/0
4.27 39:07 1:41 +1 1:14:52 140 122-162 10480 170 102-190 0/0
4.53 40:53 1:46 +1 6:42 156 130-173 1045 192 184-218 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    163 avge / 173 max Delete HR Trace

  • Cadence Distribution

    192 avge / 218 max Stride Length: 117cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 81.4 191 4.6 32:31 8:15
    Walk 7.3 105 0 3:23 221:19:38
    Pause 11.3 - - 5:15 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:40 54.50% More
    800m 3:29 7:00 57.32% More
    1km 4:21 6:59 59.72% More
    Mile 7:06 7:06 61.99% More
    5k 22:37 7:17 66.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:34 6:34 67.08
    5km 21:52 7:02 68.63
    5M 36:12 7:14 67.51
    10km 45:35 7:20 66.93
    10M 1:15:28 7:33 66.49
    Half 1:40:29 7:40 65.98
    20M 2:37:21 7:52 65.69
    Mara 3:29:30 8:00 65.13

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