Sat 16th Jun 2018 at 9:00am by Old Man

Run > Coaching

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Time
49:11
Miles
3.51
Min/mi
14:01
Pacing
81%
WAVA
36.02
Stride(cm)
75
Cals
381
Cadence
154
BPM
109
%MHR
61.1
B/mi
1525
Asc(m)
42
Surface
Road

Notes & Comments

Run4Fun week 6

Ran the 2.5m loop first with the quicker runners then looped back for the rest

Next week it's the 5k "dress rehearsal" ready for parkrun the week after!!

Split Summary
===
1) 1m - 12:52(12:52/m) 113/124bpm 123cal 4.66/5.82mph
2) 1m - 14:48(14:48/m) 105/120bpm 102cal 4.06/5.26mph
3) 1m - 14:35(14:35/m) 109/126bpm 106cal 4.12/5.82mph
4) 0.51m - 6:57(13:44/m) 111/128bpm 50cal 4.37/6.37mph

12:52 14:48 14:35 6:57

Pin Map

0mi in 0

Pace

76%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:32	1:32	12:14	111 97-117	1358	163 118-234	0/2
0.25	3:00	1:28	11:47	116 111-118	1366	165 162-170	2/1
0.38	4:26	1:26	11:25	111 106-115	1268	166 164-168	1/0
0.50	6:03	1:37	12:57	114 109-117	1476	165 162-168	1/1
0.63	8:28	2:25	19:21	99 77-114	1916	155 118-172	0/1
0.75	9:55	1:27	11:35	119 115-121	1378	168 166-170	0/1
0.88	11:22	1:27	11:39	122 120-124	1421	169 168-170	2/0
1.00	12:53	1:30	12:03	118 114-124	1421	166 160-170	1/0
1.13	14:53	2:01	16:06	109 99-119	1756	152 124-170	0/0
1.25	16:35	1:41	13:30	107 96-113	1444	163 160-166	1/0
1.38	18:30	1:55	15:23	100 90-112	1538	140 124-164	0/1
1.50	20:23	1:53	15:04	103 90-110	1552	141 118-162	2/0
1.63	22:02	1:39	13:14	102 91-115	1349	156 124-166	0/2
1.75	23:51	1:49	14:32	109 105-116	1583	157 120-164	0/1
1.88	25:53	2:02	16:16	104 93-113	1692	138 120-162	1/1
2.00	27:40	1:47	14:15	103 91-110	1468	152 122-164	3/0
2.13	29:24	1:44	13:54	112 108-113	1556	158 124-164	0/1
2.25	31:08	1:44	13:50	101 91-114	1398	150 122-166	1/4
2.38	33:04	1:56	15:27	104 92-117	1607	138 124-164	1/1
2.50	34:42	1:38	13:03	113 99-124	1474	160 126-168	1/2
2.63	36:24	1:42	13:39	114 108-120	1556	154 120-168	3/0
2.75	38:08	1:43	13:47	116 101-125	1600	154 108-166	2/1
2.88	40:06	1:59	15:51	111 98-125	1760	148 122-162	1/3
3.00	42:15	2:08	17:07	102 96-107	1746	144 118-160	0/1
3.13	44:29	2:15	17:57	103 92-109	1848	143 114-164	2/1
3.25	46:19	1:50	14:39	104 85-118	1523	151 118-164	1/1
3.38	48:10	1:51 +23	14:47	121 108-128	1789	153 118-166	0/2
3.50	49:31	1:21	10:48	121 111-127	1307	162 160-166	2/0

Heart

109/128max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 49:11

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

154 (234 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.5	163	2.8	36:25	12:48
Walk	25.5	123	0.7	12:37	19:11
Still	1.0	-	-	30	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:52	11:31	30.41%	More
800m	5:56	11:56	34.90%	More
1km	7:56	12:46	34.01%	More
Mile	12:52	12:52	35.60%	More
5k	44:07	14:12	35.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:12	12:12	37.54
5km	42:57	13:49	36.33
5M	1:12:51	14:34	34.98
10km	1:32:43	14:55	34.36
10M	2:37:14	15:43	33.55
Half	3:32:11	16:12	32.67
20M	5:39:22	16:58	32.36
Mara	7:37:58	17:29	31.98

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