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Wed 12th Mar 2025 at 3:46pm by tipsku

Run > Track Session
  • Good
  • rain
  • cold
  • Time
    23:21
  • Miles
    3.36
  • Min/mi
    6:57
  • WAVA
    69.57
  • Stride(cm)
    120
  • Cals
    233
  • Cadence
    192
  • BPM
    158
  • %MHR
    85.9
  • B/mi
    1098
  • Surface
    Track

Notes & Comments

400m fast, Mile time trial + 4x 800 with Olivia

First a test 400 m with the supershoes on a waterlogged track, seeing what the traction was like. I determined that it was okay for the time trial so I briefly recovered before I went for it.

The TT: Olivia ran with me and paced me which was definitely needed in the second half. As always, I felt pretty good and fast until about 600 m, then I fell off a cliff and had to hang on for dear life for 1000m. I gave it my all and I was cursing under my breath that this was harder than the 20 miler last weekend and that it was disgusting. The conditions were pretty awful. Olivia tried to keep me going but I just felt like dying a slow death.

After doing her stellar pacing job, she continued for another lap for the first of 3x 2000m reps. I joined her for the next one, taking the third lap as a break so I'd end up with Rx 800 m instead which was just about enough for me. The first 800 was pretty painful as I wasn't fully recovered yet but the next one, I could take over pacing for once as Olivia said she was tired. On the final rep, I could feel the cold getting to me and I was glad we could wrap up. Atrocious weather but we did it!

At home, I saw that my fetch benchmark for the mile had improved by one second! I'll take it ☺️

1) 0mi - 4(0/mi) 125/126bpm [INFb/mi]
2) 0.25mi - 1:36(6:26/mi) 156/165bpm [1004b/mi] 16cal
3) 0.01mi - 7(9:56/mi) 138/164bpm [1371b/mi] 1cal
4) 0.25mi - 1:35(6:12/mi) 157/168bpm [973b/mi] 16cal
5) 0.25mi - 1:39(6:38/mi) 168/170bpm [1115b/mi] 18cal
6) 0.25mi - 1:39(6:40/mi) 169/170bpm [1126b/mi] 18cal
7) 0.25mi - 1:41(6:45/mi) 169/170bpm [1139b/mi] 18cal
8) 0.01mi - 6(7:52/mi) 167/168bpm [1314b/mi] 1cal
9) 0.01mi - 5(13:43/mi) 129/167bpm [1769b/mi] 1cal
10) 0.25mi - 1:47(7:00/mi) 141/158bpm [986b/mi] 15cal
11) 0.25mi - 1:43(6:56/mi) 161/164bpm [1115b/mi] 18cal
12) 0.02mi - 46(30:56/mi) 155/164bpm [4795b/mi] 7cal
13) 0.25mi - 1:42(6:39/mi) 152/164bpm [1010b/mi] 16cal
14) 0.25mi - 1:43(6:56/mi) 164/166bpm [1136b/mi] 18cal
15) 0.01mi - 8(10:16/mi) 137/166bpm [1407b/mi] 1cal
16) 0.25mi - 1:40(6:33/mi) 148/161bpm [971b/mi] 15cal
17) 0.25mi - 1:43(6:55/mi) 163/165bpm [1126b/mi] 18cal
18) 0.02mi - 10(9:23/mi) 144/164bpm [1351b/mi] 1cal
19) 0.5mi - 3:24(6:46/mi) 158/166bpm [1069b/mi] 34cal
20) 0.01mi - 2(4:42/mi) 165/166bpm [775b/mi] 1cal
4 1:36 7 1:35 1:39 1:39 1:41 6 5 1:47 1:43 46 1:42 1:43 8 1:40 1:43 10 3:24 2
riggys99
Nice track session
tipsku
Thank you. It was gruesome out there in the rain but I got it done
riggys99
Well done on the improvement

Map
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0mi in 0

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.
0.00 0 0 0 125 125-125 NAN 118 118-118 0/0
0.25 1:38 1:38 6:33 155 124-165 1016 187 0-198 0/0
0.26 5:37 4:00 +1 5:44:09 140 112-164 48180 213 180-240 0/0
0.51 7:12 1:35 6:15 157 123-168 981 202 194-240 0/0
0.76 8:50 1:38 6:38 168 166-170 1114 198 194-202 0/0
1.01 10:29 1:39 6:39 169 167-170 1125 197 194-200 0/0
1.25 12:09 1:40 6:44 169 167-170 1139 196 192-198 0/0
1.27 12:14 5 7:59 167 166-168 1334 193 192-194 0/0
1.27 16:47 4:33 +1 20:40:43 129 106-167 160052 141 0-192 0/0
1.52 18:35 1:47 7:02 141 114-158 992 192 176-198 0/0
1.77 20:17 1:42 6:56 161 157-164 1117 191 186-194 0/0
1.79 21:59 1:42 +1 1:15:14 155 121-164 11660 115 0-192 0/0
2.04 23:41 1:41 6:41 152 131-164 1016 191 186-200 0/0
2.29 25:23 1:42 6:55 164 161-166 1134 191 188-194 0/0
2.30 28:10 2:47 +1 4:30:16 138 107-166 37297 130 0-188 0/0
2.55 29:49 1:38 6:31 148 114-161 964 195 180-202 0/0
2.80 31:32 1:43 6:57 163 159-165 1133 193 190-196 0/0
2.82 33:14 1:43 +1 1:31:54 145 126-164 13327 151 0-192 0/0
3.32 36:38 3:23 6:45 158 133-166 1065 193 184-198 0/0
3.33 36:41 3 +1 11:54 165 164-166 1964 187 184-188 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 170 max Delete HR Trace

  • Cadence Distribution

    192 avge / 240 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 77.2 193 3.3 26:15 10:43
    Walk 1.6 112 0 43 1:53:53
    Still 0.5 - - 14 -
    Pause 20.8 - - 9:39 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:14 58.31% More
    800m 3:12 6:25 62.44% More
    1km 4:01 6:28 64.58% More
    Mile 6:33 6:33 67.16% More
    5k 35:05 11:17 42.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:28 6:28 68.11
    5km 21:29 6:55 69.86
    5M 35:35 7:07 68.68
    10km 44:48 7:13 68.10
    10M 1:14:12 7:25 67.62
    Half 1:38:47 7:32 67.12
    20M 2:34:41 7:44 66.82
    Mara 3:25:57 7:52 66.26

Bespoke Fields

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Snow/ice
water Water-logged track
wind

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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