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Mon 6th May 2024 at 6:38pm by SooWoo

Run > Coaching

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Time
45:12
Miles
3.55
Min/mi
12:44
Pacing
77.7%
WAVA
44.29
Stride(cm)
78
Cals
400
Cadence
162
BPM
124
%MHR
72.5
B/mi
1578
Asc(m)
11
Surface
Road

Notes & Comments

WCH coaching Cto10km Week 10/Session 1 (20min run/2min walk/20min run)

1) 0.85mi - 10:00(11:47/mi) 132/146bpm [1555b/mi] 99cal 5.09/5.78mph
2) 0.82mi - 10:00(12:09/mi) 129/143bpm [1567b/mi] 97cal 4.94/5.82mph
3) 0.09mi - 2:00(22:19/mi) 114/124bpm [2544b/mi] 9cal 2.69/5.38mph
4) 0.83mi - 10:00(12:04/mi) 121/134bpm [1459b/mi] 89cal 4.97/5.91mph
5) 0.84mi - 10:00(11:56/mi) 122/128bpm [1455b/mi] 89cal 5.03/5.8mph
6) 0.07mi - 2:00(27:23/mi) 113/129bpm [3095b/mi] 11cal 2.19/5.51mph
7) 0.05mi - 1:12(24:08/mi) 103/106bpm [2485b/mi] 6cal 2.49/2.67mph

10:00 10:00 2:00 10:00 10:00 2:00 1:12

Pin Map

0mi in 0

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:28	1:28	11:45	124 103-138	1456	166 148-170	2/0
0.25	3:00	1:32	12:14	136 125-145	1664	166 162-168	2/1
0.38	4:27	1:27	11:37	143 141-146	1662	167 166-168	2/1
0.50	5:55	1:28	11:43	141 137-144	1652	169 168-172	1/1
0.63	7:23	1:28	11:41	129 122-140	1507	167 166-170	1/3
0.75	8:52	1:29	11:55	123 120-128	1465	168 166-170	1/2
0.88	10:24	1:32	12:19	131 121-138	1614	168 166-170	1/1
1.00	11:54	1:30	12:00	126 121-133	1511	167 164-170	3/2
1.13	13:27	1:32	12:19	125 123-127	1540	166 160-168	4/3
1.25	14:55	1:29	11:49	132 129-137	1559	167 164-168	5/2
1.38	16:26	1:31	12:10	138 133-142	1679	166 162-168	2/3
1.50	17:54	1:28	11:41	129 123-143	1507	167 164-168	2/2
1.63	19:23	1:29	11:50	124 118-130	1468	166 164-168	3/4
1.75	21:46	2:23	19:08	116 106-124	2219	131 88-168	2/2
1.88	23:20	1:34	12:28	117 100-132	1459	165 112-174	1/4
2.00	24:49	1:29	11:50	126 121-132	1490	168 164-172	1/1
2.13	26:22	1:34	12:28	120 118-123	1497	160 82-168	1/2
2.25	27:54	1:32	12:12	120 116-123	1465	167 164-168	2/3
2.38	29:28	1:34	12:36	120 118-122	1512	165 160-168	2/2
2.50	30:58	1:30	11:58	121 119-123	1447	166 164-168	3/3
2.63	32:31	1:33	12:26	121 118-126	1504	167 160-168	3/4
2.75	34:00	1:29	11:50	117 113-121	1384	167 164-170	5/2
2.88	35:29	1:29	11:55	121 117-123	1443	166 164-168	2/4
3.00	37:00	1:31	12:06	122 120-124	1476	167 164-168	2/2
3.13	38:30	1:30	12:02	121 119-123	1457	167 162-170	1/3
3.25	39:58	1:27	11:39	123 121-124	1433	166 164-168	3/2
3.38	41:25	1:28	11:40	123 121-126	1435	168 164-168	2/3
3.50	43:57	2:32	20:14	116 104-128	2347	132 84-174	3/2
3.55	45:13	1:16	24:08	103 100-106	2485	107 98-156	1/0

Heart

124/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 11m, Range 10m, Flat prediction 45:12

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

162 (174 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.4	166	3.5	42:42	12:22
Walk	5.4	103	0.1	2:27	24:41
Still	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:49	11:18	36.19%	More
800m	5:47	11:39	39.02%	More
1km	7:16	11:42	40.44%	More
Mile	11:51	11:51	42.09%	More
5k	38:10	12:17	45.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:29	11:29	43.45
5km	39:08	12:36	44.55
5M	1:05:28	13:06	43.52
10km	1:22:49	13:20	43.10
10M	2:18:35	13:52	42.51
Half	3:05:36	14:10	41.49
20M	4:53:21	14:40	41.40
Mara	6:32:52	15:00	40.99

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