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Tue 17th Sep 2024 at 7:12pm by Twiglet
Run > Track Session
-
Time
28:01
-
Miles
2.62
-
Min/mi
10:42
-
Pacing
82.6%
-
WAVA
43.95
-
Stride(cm)
94
-
Cals
336
-
Cadence
161
-
Asc(m)
78
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 0.1mi - 1:01(9:52/mi) 12cal 6.08/7.12mph
2) 0.05mi - 1:00(18:20/mi) 7cal 3.27/6.35mph
3) 0.21mi - 2:00(9:41/mi) 26cal 6.19/6.97mph
4) 0.06mi - 1:00(17:14/mi) 8cal 3.48/6.47mph
5) 0.32mi - 3:00(9:25/mi) 40cal 6.37/6.87mph
6) 0.05mi - 1:00(18:10/mi) 9cal 3.3/6.24mph
7) 0.42mi - 4:01(9:34/mi) 54cal 6.27/6.95mph
8) 0.06mi - 1:00(17:42/mi) 9cal 3.39/6.26mph
9) 0.51mi - 5:00(9:45/mi) 65cal 6.15/6.53mph
10) 0.06mi - 1:01(17:37/mi) 5cal 3.41/8.16mph
11) 0.4mi - 3:59(9:54/mi) 52cal 6.06/7.08mph
12) 0.07mi - 1:00(15:04/mi) 10cal 3.98/6.12mph
13) 0.32mi - 3:00(9:30/mi) 39cal 6.31/6.55mph
Watch threw a wobbly in the last few intervals so didn't record 1m recovery, 2m effort, 1m recovery, 1m effort (good Garmin recs welcome...)
1:01 1:00 2:00 1:00 3:00 1:00 4:01 1:00 5:00 1:01 3:59 1:00 3:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:25 |
1:25 |
11:16 |
162 120-178 |
7/4 |
0.25 |
2:53 |
1:29 |
11:49 |
156 120-174 |
2/3 |
0.38 |
4:09 |
1:16 |
10:07 |
162 120-170 |
8/1 |
0.50 |
5:43 |
1:34 |
12:30 |
149 116-170 |
5/5 |
0.63 |
6:54 |
1:11 |
9:28 |
169 166-172 |
3/5 |
0.75 |
8:13 |
1:19 |
10:33 |
161 120-166 |
3/4 |
0.88 |
9:45 |
1:32 |
12:16 |
148 120-168 |
3/5 |
1.00 |
10:56 |
1:11 |
9:30 |
166 164-168 |
8/1 |
1.13 |
12:08 |
1:12 |
9:34 |
166 164-168 |
7/13 |
1.25 |
13:39 |
1:31 |
12:11 |
154 120-170 |
1/5 |
1.38 |
15:00 |
1:21 |
10:49 |
156 120-172 |
11/3 |
1.50 |
16:15 |
1:15 |
10:02 |
168 164-170 |
9/9 |
1.63 |
17:30 |
1:15 |
9:58 |
167 166-170 |
4/9 |
1.75 |
18:41 |
1:11 |
9:29 |
169 166-172 |
8/6 |
1.88 |
20:21 |
1:39 |
13:13 |
144 120-180 |
1/8 |
2.00 |
21:36 |
1:16 |
10:05 |
168 166-172 |
12/1 |
2.13 |
22:49 |
1:13 |
9:47 |
169 166-172 |
4/3 |
2.25 |
24:06 |
1:17 |
10:15 |
164 120-172 |
6/2 |
2.38 |
25:37 |
1:30 |
12:04 |
145 120-174 |
5/9 |
2.50 |
26:50 |
1:13 |
9:43 |
171 168-174 |
11/1 |
2.63 |
27:59 |
1:10 |
9:16 |
173 170-176 |
3/6 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
78.0 |
168 |
2.3 |
21:51 |
9:37 |
Walk |
22.0 |
120 |
0.4 |
6:09 |
17:22 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
100m |
33 |
8:48 |
31.96% |
More |
200m |
1:08 |
9:09 |
33.53% |
More |
400m |
2:18 |
9:17 |
34.39% |
More |
800m |
4:49 |
9:40 |
39.26% |
More |
1km |
6:20 |
10:12 |
38.85% |
More |
Mile |
10:11 |
10:11 |
41.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:06 |
10:06 |
41.75 |
5km |
33:34 |
10:48 |
43.89 |
5M |
55:35 |
11:07 |
42.89 |
10km |
1:09:59 |
11:16 |
42.50 |
10M |
1:55:53 |
11:35 |
42.29 |
Half |
2:34:17 |
11:47 |
41.50 |
20M |
4:01:36 |
12:05 |
41.80 |
Mara |
5:21:40 |
12:17 |
41.65 |
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