Mon 4th Feb 2019 at 6:00pm by Old Man

Run > Coaching

  • Time
    30:19
  • Miles
    2.50
  • Min/mi
    12:08
  • Pacing
    48%
  • WAVA
    40.93
  • Stride(cm)
    82
  • Cals
    297
  • Cadence
    163
  • BPM
    116
  • %MHR
    65.1
  • B/mi
    1405
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

Week 5 of r4f@ap. We ran down to the regional pool, around the bus park area and back to the shop

All going well

Split Summary
===
1) 1m - 13:20(13:20/m) 113/127bpm 126cal 4.5/5.68mph
2) 1m - 11:38(11:38/m) 118/128bpm 115cal 5.16/6.32mph
3) 0.5m - 5:21(10:37/m) 124/131bpm 56cal 5.65/6.49mph
13:20 11:38 5:21
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

50% 33% 17%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:44 1:44 13:52 111 79-127 1539 158 154-164 0/1
0.25 3:33 1:49 14:31 118 112-123 1713 158 148-166 1/0
0.38 4:58 1:25 11:17 118 114-122 1332 165 162-166 0/1
0.50 6:27 1:29 11:54 116 112-119 1381 164 160-168 1/0
0.63 8:09 1:42 13:35 109 107-111 1480 161 156-168 0/0
0.75 9:52 1:43 13:44 110 108-112 1510 160 156-170 0/2
0.88 11:36 1:45 13:57 112 109-114 1562 158 154-162 3/0
1.00 13:28 1:51 +6 14:51 112 106-114 1663 156 118-164 1/0
1.13 15:09 1:41 13:31 109 105-113 1472 155 118-160 0/1
1.25 19:09 4:00 +2:44 31:57 102 69-117 3259 166 156-170 3/0
1.38 20:50 1:41 13:31 121 118-126 1635 166 162-170 0/3
1.50 22:13 1:23 11:02 121 119-123 1335 165 162-166 0/2
1.63 23:32 1:20 10:38 122 120-124 1298 164 158-166 0/1
1.75 25:00 1:28 11:41 124 122-126 1448 163 160-164 1/0
1.88 26:25 1:25 11:19 124 122-127 1403 164 160-168 0/1
2.00 27:51 1:26 11:26 127 126-127 1452 164 162-166 1/0
2.13 29:12 1:21 10:52 126 124-128 1368 166 164-168 1/2
2.25 30:34 1:22 10:55 128 127-129 1396 166 164-170 1/0
2.38 33:20 2:46 +1:34 22:11 114 94-129 2529 169 162-172 0/1
2.50 34:42 1:22 10:57 125 116-128 1369 168 162-170 1/0
2.50 34:44 2 10:52 128 128-128 1391 166 166-166 0/0

Heart

116/129max
  • Show Beats/Mile

Elevation

Asc 16m, Range 6m, Flat prediction 30:19
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

163 (172 max) Stride Length: 82cm Run: 99.2% Walk: 0.8%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:38 10:37 32.94% More
800m 5:17 10:37 39.20% More
1km 6:53 11:05 39.16% More
Mile 11:04 11:04 41.38% More

Predictions

Dist Time Per Mile WAVA
1M 10:58 10:58 41.76
5km 38:35 12:25 40.44
5M 1:05:26 13:05 38.94
10km 1:23:17 13:24 38.26
10M 2:21:15 14:08 37.34
Half 3:10:36 14:33 36.36
20M 5:04:52 15:15 36.03
Mara 6:51:25 15:42 35.60
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