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Wed 12th Mar 2025 at 6:32pm by Autumnleaves

Run > Coaching
  • Good
  • cold
  • Time
    35:16
  • Miles
    2.59
  • Min/mi
    13:37
  • Pacing
    77.1%
  • WAVA
    41.32
  • Stride(cm)
    80
  • Cals
    248
  • Watts
    177
  • Cadence
    148
  • BPM
    113
  • %MHR
    60.8
  • B/mi
    1533
  • Asc(m)
    24
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

6 comments
RR Couch to 5k group - they did very well as you can see!
1) 0.27mi - 5:01(18:40/mi) 92/99bpm [1717b/mi] 25cal 115/167W
2) 0.8mi - 10:01(12:29/mi) 115/124bpm [1435b/mi] 76cal 196/273W
3) 0.1mi - 2:01(20:22/mi) 110/123bpm [2240b/mi] 11cal 84/201W
4) 0.39mi - 5:01(12:51/mi) 116/123bpm [1490b/mi] 36cal 186/230W
5) 0.17mi - 2:41(16:14/mi) 108/120bpm [1753b/mi] 15cal 110/341W
6) 0.83mi - 9:57(12:02/mi) 120/127bpm [1445b/mi] 80cal 202/262W
7) 0.04mi - 35(13:58/mi) 122/127bpm [1704b/mi] 5cal 171/229W
5:01 10:01 2:01 5:01 2:41 9:57 35
northernslowcoach
:)
Ness
Well done
Autumnleaves
Beginner group :)
northernslowcoach
They did fab :)
Ness
Your coaching groups sound great.
AndyJ57
Excellent!

Pace

100%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 2:25 2:25 19:20 91 86-99 1760 111 104-124 112 69-150 3/1
0.25 4:41 2:16 18:07 92 87-97 1667 124 110-228 125 100-167 6/0
0.38 6:23 1:42 13:36 107 89-117 1455 150 114-160 178 50-216 5/1
0.50 7:55 1:33 12:20 113 111-115 1394 159 156-162 193 183-201 2/1
0.63 9:27 1:31 12:09 114 112-117 1386 156 152-160 197 194-201 1/2
0.75 11:02 1:35 12:40 117 113-119 1481 156 154-160 198 194-211 1/1
0.88 12:58 1:57 +22 15:36 120 112-123 1871 158 152-162 206 126-273 2/0
1.00 14:31 1:32 12:18 114 108-119 1403 158 154-160 203 184-231 2/1
1.13 16:31 2:00 16:00 119 107-124 1904 134 100-158 147 54-211 1/1
1.25 18:22 1:51 14:48 105 98-115 1554 138 112-232 136 81-230 1/3
1.38 19:57 1:35 12:41 115 113-118 1459 156 152-160 175 162-198 0/4
1.50 21:38 1:42 13:33 121 117-123 1639 157 152-160 200 175-226 3/3
1.63 23:42 2:04 16:32 115 102-122 1901 135 110-162 131 21-208 3/0
1.75 25:57 2:15 +33 18:00 107 97-119 1926 148 114-174 173 88-341 0/2
1.88 27:26 1:28 11:47 121 118-123 1426 159 156-164 209 185-258 1/4
2.00 29:00 1:34 12:30 118 110-124 1475 157 150-162 197 153-262 1/2
2.13 30:29 1:30 11:58 115 108-120 1377 156 150-160 193 155-206 0/5
2.25 31:58 1:28 11:47 118 117-119 1390 157 150-162 198 191-205 0/5
2.38 33:28 1:30 12:02 119 117-123 1433 158 148-164 201 173-216 0/2
2.50 34:58 1:30 11:57 125 123-127 1495 161 158-164 227 214-244 3/0
2.59 36:21 1:23 +10 14:53 124 117-127 1846 160 158-166 209 179-229 1/1

Heart

113/127max
  • Show Beats/Mile

Elevation

Asc 24m, Range 21m, Flat prediction 33:46
Elevation Graph
Biggest Climbs (m) Min/mi
14 2.4% 17:10
See your biggest climbs

Power

177W (341 max)
Power Graph
Power Bands

Cadence

148 (232 max) Stride Length: 80cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.9 158 2.2 26:36 12:47
Walk 22.7 113 0.4 8:29 19:45
Still 0.5 - - 12 -
Pause 2.9 - - 1:05 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 35 9:21 38.12% More
200m 1:17 10:17 38.24% More
400m 2:47 11:12 37.51% More
800m 5:50 11:44 40.43% More
1km 7:19 11:46 41.84% More
Mile 13:14 13:14 38.83% More

Predictions

Dist Time Per Mile WAVA
1M 12:24 12:24 41.42
5km 43:04 13:52 41.30
5M 1:12:39 14:32 39.62
10km 1:32:15 14:51 38.85
10M 2:35:36 15:34 38.10
Half 3:29:21 15:59 37.54
20M 5:33:15 16:40 36.33
Mara 7:28:22 17:07 35.38

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