Tue 12th Mar 2019 at 5:00pm by rupert bear

Run > Coaching
  • Time
    1:10:39
  • Miles
    7.00
  • Min/mi
    10:06
  • Pacing
    0%
  • WAVA
    54.17
  • Stride(cm)
    94
  • Cals
    824
  • Cadence
    169
  • BPM
    100
  • %MHR
    63.3
  • B/mi
    1009
  • Asc(m)
    170
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Group5
12x400m
7:32,7:07, 7:17, 6:53, 7:29, 6:56
7:03, 7:01, 6:45, 7:03, 7:29, 7:08

Recovering from right knee problems
Right quad tight from half way.

Split Summary
===
1) 1m - 8:57(8:57/m) 103/133bpm 82cal 6.71/7.14mph
2) 1m - 8:29(8:29/m) 108/114bpm 83cal 7.07/7.62mph
3) 0.38m - 20:19(54:08/m) 78/116bpm 75cal 1.11/7.66mph
4) 1m - 8:45(8:45/m) 108/122bpm 82cal 6.86/8.1mph
5) 0.34m - 3:13(9:22/m) 111/125bpm 33cal 6.41/7.6mph
6) 0.24m - 1:46(7:32/m) 110/126bpm 15cal 7.97/8.87mph
7) 0.03m - 1:06(42:53/m) 90/125bpm 6cal 1.4/8.08mph
8) 0.24m - 1:44(7:07/m) 112/127bpm 15cal 8.43/9.16mph
9) 0.02m - 1:03(1:01:23/m) 110/127bpm 10cal 0.98/8.68mph
10) 0.23m - 1:42(7:17/m) 116/132bpm 16cal 8.24/8.93mph
11) 0.02m - 1:07(1:04:19/m) 121/132bpm 13cal 0.93/8.5mph
12) 0.24m - 1:40(6:53/m) 122/140bpm 17cal 8.71/9.16mph
13) 0.02m - 1:14(1:06:21/m) 116/140bpm 13cal 0.9/8.85mph
14) 0.24m - 1:46(7:29/m) 119/131bpm 18cal 8.02/9.37mph
15) 0.02m - 47(39:16/m) 125/133bpm 10cal 1.53/7.97mph
16) 0.25m - 1:43(6:56/m) 127/139bpm 20cal 8.65/9.35mph
17) 0.02m - 1:46(1:15:13/m) 109/139bpm 14cal 0.8/8.62mph
18) 0.24m - 1:40(7:03/m) 119/139bpm 15cal 8.51/9.58mph
19) 0.02m - 1:01(46:45/m) 114/139bpm 9cal 1.28/8.52mph
20) 0.24m - 1:41(7:01/m) 121/135bpm 17cal 8.56/8.93mph
21) 0.02m - 1:07(1:00:47/m) 116/135bpm 11cal 0.99/8.47mph
22) 0.23m - 1:34(6:45/m) 123/141bpm 15cal 8.88/9.37mph
23) 0.02m - 1:04(1:08:37/m) 131/142bpm 14cal 0.87/9.18mph
24) 0.24m - 1:43(7:03/m) 127/136bpm 21cal 8.52/9.31mph
25) 0.02m - 1:14(59:31/m) 108/135bpm 8cal 1.01/8.54mph
26) 0.23m - 1:45(7:29/m) 119/136bpm 15cal 8.01/9.29mph
27) 0.02m - 1:11(1:14:13/m) 106/137bpm 8cal 0.81/8.25mph
28) 0.24m - 1:45(7:08/m) 121/134bpm 17cal 8.4/9.52mph

29) 1m - 39:09(39:09/m) 82/134bpm 121cal 1.53/44.69mph

30) 1m - 2:05(2:05/m) 95/108bpm 13cal 28.83/43.75mph
31) 0.34m - 3:33(10:20/m) 92/107bpm 18cal 5.8/30.35mph
8:57 8:29 20:19 8:45 3:13 1:46 1:06 1:44 1:03 1:42 1:07 1:40 1:14 1:46 47 1:43 1:46 1:40 1:01 1:41 1:07 1:34 1:04 1:43 1:14 1:45 1:11 1:45 39:09 2:05 3:33

Pace

43% 18% 4% 11% 6% 18%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:25 2:25 9:41 112 94-133 1084 178 120-186 2/2
0.50 4:37 2:12 8:49 97 93-98 856 182 178-184 4/2
0.75 6:46 2:09 8:35 100 97-104 859 185 182-192 2/1
1.00 8:56 2:10 8:39 103 101-104 890 185 180-194 2/4
1.25 11:05 2:09 8:38 105 103-106 906 186 182-188 3/2
1.50 13:12 2:06 8:25 107 104-111 900 184 182-188 2/1
1.75 15:20 2:09 8:35 110 105-112 944 185 178-188 3/3
2.00 17:25 2:05 8:18 111 106-113 922 184 176-188 1/2
2.25 25:50 8:26 +5 33:42 84 58-116 2831 156 114-190 2/2
2.50 38:52 13:02 +23 52:07 82 62-121 4274 150 120-192 2/2
2.75 42:15 3:23 +30 13:31 101 90-108 1365 177 120-184 2/2
3.00 44:19 2:05 8:18 112 105-115 930 183 178-186 2/3
3.25 46:41 2:22 +17 9:27 110 96-118 1040 183 178-188 3/2
3.50 48:46 2:05 8:20 111 98-122 925 186 182-194 4/4
3.75 54:04 5:17 +3:01 21:09 109 70-125 2306 188 184-194 3/3
4.00 56:57 2:54 11:35 101 70-126 1169 181 112-202 1/3
4.25 59:41 2:44 10:55 111 85-127 1212 187 122-200 4/4
4.50 1:02:29 2:48 11:12 114 88-132 1277 187 120-198 2/4
4.75 1:05:19 2:50 11:19 122 102-140 1381 184 118-198 4/3
5.00 1:07:32 2:13 8:52 121 106-133 1073 189 186-200 2/3
5.25 1:09:32 2:01 8:02 126 112-139 1013 187 118-194 4/4
5.50 1:12:53 3:21 13:22 115 86-139 1537 182 120-198 2/3
5.75 1:15:30 2:37 10:27 117 96-139 1223 191 184-198 3/3
6.00 1:18:10 2:40 10:40 122 100-141 1302 180 120-200 3/4
6.25 1:20:53 2:44 10:55 129 116-142 1408 186 120-200 4/3
6.50 1:23:51 2:58 11:51 114 93-135 1351 172 120-202 3/3
6.75 1:26:40 2:49 11:16 118 92-137 1330 171 116-198 2/3
7.00 1:35:08 8:28 33:52 96 72-134 3252 124 100-188 1/2
7.25 1:45:25 10:16 41:05 89 69-114 3657 118 80-150 1/1
7.50 2:05:27 20:03 1:20:11 77 53-120 6174 118 84-130 3/2
7.75 2:06:11 43 2:53 116 113-119 335 120 120-120 3/3
8.00 2:06:42 31 2:05 103 96-115 214 - 3/2
8.25 2:07:07 25 1:41 98 91-102 165 - 2/4
8.50 2:07:38 31 2:04 95 93-98 196 - 6/4
8.75 2:08:14 36 2:22 91 88-95 216 120 120-120 4/2
9.00 2:08:42 28 1:52 85 78-94 158 118 118-118 38/0
9.15 2:11:55 3:13 22:03 90 78-107 1984 119 118-120 24/1

Heart

100/142max
  • Show Beats/Mile

Elevation

Asc 170m, Range 71m, Flat prediction 1:18:18
Elevation Graph
Biggest Climbs (m) Min/mi
69 3.8% 4:29
See your biggest climbs

Cadence

169 (202 max) Stride Length: 94cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 57.9 186 8.3 1:14:56 9:26
Walk 23.8 118 0.8 32:13 38:34
Still 15.7 - - 21:16 -
Pause 2.6 - - 3:30 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
5k 34:06 10:58 48.22% More
5 miles 1:07:05 13:25 40.13% More
10k 1:20:26 12:57 41.89% More

Predictions

Dist Time Per Mile WAVA
1M 8:48 8:48 54.79
5km 29:37 9:32 55.51
5M 49:17 9:51 54.61
10km 1:02:12 10:01 54.17
10M 1:43:29 10:21 53.97
Half 2:18:09 10:33 53.16
20M 3:37:15 10:52 53.57
Mara 4:50:02 11:04 53.51
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