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Tue 25th Jun 2024 at 6:47am by TeeBee
Run > Coached
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Time
1:00:18
-
Miles 3.08
-
Min/mi 19:35
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Pacing
52.6%
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WAVA
28.67
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Stride(cm)
66
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Cals
365
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Cadence
125
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BPM
132
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%MHR
66.7
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B/mi 2587
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Asc(m)
19
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Hillscore
2
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Surface
Road
Run at full speed - distance dictated by a random number generator, ranging from 1-8 (translating to 100m - 800m). No repeat distances permitted.
Distances completed (in order of completion)
300m
100m
500m
800m
For each, focusing on relaxation at start, bringing in power once going. Awaiting official times.
I didn't record splits so no idea what I did timewise. Coach very pleased with all distances (even mentioned perfection a couple of times). Really good session - concentrated on relaxation and form, allowed the power to come in when I was happy with those. Wish it went like this every week
*update* still not got splits from coach - but got this is from Fetch's swanky new Cadence splits tool ...
300m - Time 1:13 pace 6:54 HR 138 (90-182) Beats per mile 953 Av cadence 189
100m - Time 0:19 pace 6:19 HR 161 (152-170) Beats per mile 1016 Av cadence 211
500m - Time 2:37 pace 8:16 HR 163 (148-183) Beats per mile 1346 Av cadence 182
800m - Time 4:05 pace 8:23 HR 159 (104-183) Beats per mile 1334 Av cadence 179
*update 2 - official times*
300m - 73secs (1:13)
100m - 21secs
500m - 148secs (2:28)
800m - 250secs (4:10)
______________________
1) 0.62mi - 13:01(20:56/mi) 115/148bpm [2408b/mi] 69cal 2.87/10.46mph
2) 0.62mi - 13:33(21:49/mi) 136/182bpm [2967b/mi] 71cal 2.75/11.86mph
3) 0.62mi - 11:29(18:29/mi) 144/172bpm [2663b/mi] 80cal 3.25/15.8mph
4) 0.62mi - 13:49(22:14/mi) 129/184bpm [2869b/mi] 70cal 2.7/8.56mph
5) 0.43mi - 3:39(8:26/mi) 167/183bpm [1407b/mi] 33cal 7.12/8.6mph
6) 0.16mi - 4:47(29:35/mi) 157/175bpm [4645b/mi] 42cal 2.03/5.59mph
Distances completed (in order of completion)
300m
100m
500m
800m
For each, focusing on relaxation at start, bringing in power once going. Awaiting official times.
I didn't record splits so no idea what I did timewise. Coach very pleased with all distances (even mentioned perfection a couple of times). Really good session - concentrated on relaxation and form, allowed the power to come in when I was happy with those. Wish it went like this every week
*update* still not got splits from coach - but got this is from Fetch's swanky new Cadence splits tool ...
300m - Time 1:13 pace 6:54 HR 138 (90-182) Beats per mile 953 Av cadence 189
100m - Time 0:19 pace 6:19 HR 161 (152-170) Beats per mile 1016 Av cadence 211
500m - Time 2:37 pace 8:16 HR 163 (148-183) Beats per mile 1346 Av cadence 182
800m - Time 4:05 pace 8:23 HR 159 (104-183) Beats per mile 1334 Av cadence 179
*update 2 - official times*
300m - 73secs (1:13)
100m - 21secs
500m - 148secs (2:28)
800m - 250secs (4:10)
______________________
1) 0.62mi - 13:01(20:56/mi) 115/148bpm [2408b/mi] 69cal 2.87/10.46mph
2) 0.62mi - 13:33(21:49/mi) 136/182bpm [2967b/mi] 71cal 2.75/11.86mph
3) 0.62mi - 11:29(18:29/mi) 144/172bpm [2663b/mi] 80cal 3.25/15.8mph
4) 0.62mi - 13:49(22:14/mi) 129/184bpm [2869b/mi] 70cal 2.7/8.56mph
5) 0.43mi - 3:39(8:26/mi) 167/183bpm [1407b/mi] 33cal 7.12/8.6mph
6) 0.16mi - 4:47(29:35/mi) 157/175bpm [4645b/mi] 42cal 2.03/5.59mph
13:01 13:33 11:29 13:49 3:39 4:47
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