Wed 10th Apr 2019 at 5:00pm by Old Man

Run > Coaching
  • Time
    45:22
  • Miles
    4.10
  • Min/mi
    11:04
  • Pacing
    86%
  • WAVA
    46.23
  • Stride(cm)
    89
  • Cals
    569
  • Cadence
    163
  • BPM
    130
  • %MHR
    73.1
  • B/mi
    1440
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

1:2:1 with DF

Repeated the session we did on 24/01, 10 min w/up then 5 x 3min effort, 3 min recovery, 5 min w/down

Efforts were better (quicker) than last time, but we were in daylight this time

All efforts sub 6m/km which was the aim 👍

Split Summary
===
1) 0.86m - 10:00(11:37/m) 115/121bpm 111cal 5.17/5.72mph
2) 0.33m - 3:01(9:11/m) 138/144bpm 42cal 6.54/6.64mph
3) 0.26m - 3:01(11:45/m) 131/145bpm 40cal 5.1/6.45mph
4) 0.32m - 3:01(9:33/m) 141/149bpm 42cal 6.28/6.7mph
5) 0.25m - 3:01(12:01/m) 130/148bpm 38cal 5/5.89mph
6) 0.33m - 3:00(9:14/m) 142/146bpm 42cal 6.5/6.8mph
7) 0.23m - 3:00(13:19/m) 128/146bpm 36cal 4.51/6.47mph
8) 0.31m - 3:00(9:36/m) 142/149bpm 42cal 6.25/6.59mph
9) 0.24m - 3:01(12:39/m) 132/149bpm 37cal 4.74/6.41mph
10) 0.32m - 3:01(9:34/m) 141/145bpm 42cal 6.27/6.43mph
11) 0.23m - 3:01(13:18/m) 130/145bpm 36cal 4.51/6.28mph
12) 0.43m - 5:01(11:42/m) 129/135bpm 59cal 5.12/5.36mph
13) 0.02m - 14(12:32/m) 128/130bpm 2cal 4.79/4.88mph
10:00 3:01 3:01 3:01 3:01 3:00 3:00 3:00 3:01 3:01 3:01 5:01 14
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

29% 24% 17% 30%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:26 1:26 11:24 106 84-118 1209 166 122-170 1/0
0.25 2:46 1:21 10:47 116 113-118 1251 167 164-170 0/3
0.38 4:16 1:30 11:59 114 112-116 1367 164 162-166 2/0
0.50 5:47 1:31 12:08 114 112-115 1383 165 164-168 1/2
0.63 7:16 1:29 11:50 118 115-120 1397 165 164-168 2/0
0.75 8:41 1:25 11:21 117 116-119 1327 165 164-166 1/0
0.88 10:08 1:27 11:36 118 116-122 1368 167 164-172 1/2
1.00 11:17 1:09 9:11 134 125-139 1230 172 172-174 2/0
1.13 12:25 1:08 9:06 142 140-144 1292 172 170-174 1/1
1.25 13:51 1:25 11:23 137 125-145 1559 158 124-172 0/2
1.38 15:12 1:22 10:53 129 127-130 1404 167 164-168 1/1
1.50 16:43 1:31 +12 12:08 127 121-135 1540 162 118-174 1/0
1.63 17:55 1:11 9:31 141 137-144 1342 172 172-174 2/0
1.75 19:08 1:13 9:46 146 143-148 1427 173 170-176 0/2
1.88 20:45 1:37 12:57 132 122-148 1710 138 118-174 1/0
2.00 22:07 1:22 11:00 127 126-128 1396 166 164-168 0/1
2.13 23:18 1:11 9:26 136 127-142 1283 172 168-176 1/1
2.25 24:27 1:09 9:11 145 143-146 1331 172 170-174 0/1
2.38 25:54 1:27 11:39 140 128-146 1631 153 118-178 0/2
2.50 27:33 1:38 13:05 124 119-127 1623 161 128-170 1/1
2.63 28:53 1:20 10:43 132 127-139 1414 170 164-174 1/0
2.75 30:07 1:14 9:49 143 141-146 1404 174 170-178 0/0
2.88 31:17 1:10 9:24 147 146-148 1381 173 172-178 0/1
3.00 32:57 1:40 13:24 134 124-148 1795 145 118-180 0/0
3.13 34:24 1:26 11:29 127 125-130 1459 168 164-172 0/1
3.25 35:35 1:11 9:29 138 133-142 1308 173 172-174 1/1
3.38 36:48 1:14 9:48 143 142-144 1402 172 170-174 1/0
3.50 38:26 1:38 13:05 134 120-145 1753 145 122-178 0/1
3.63 39:56 1:30 12:00 128 123-131 1536 167 164-168 2/0
3.75 41:23 1:27 11:36 128 127-131 1486 166 162-170 1/1
3.88 42:50 1:27 11:32 128 126-129 1477 167 164-168 1/1
4.00 44:20 1:30 12:01 131 129-135 1573 165 164-168 2/1
4.10 45:36 1:16 12:12 129 127-130 1574 166 162-170 0/1

Heart

130/148max
  • Show Beats/Mile

Elevation

Asc 29m, Range 7m, Flat prediction 45:22
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

163 (180 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.3 168 3.8 41:11 10:43
Walk 9.7 124 0.3 4:25 17:04

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:16 9:07 38.67% More
800m 4:53 9:49 42.76% More
1km 6:27 10:22 42.19% More
Mile 10:26 10:26 44.24% More
5k 33:40 10:50 46.73% More

Predictions

Dist Time Per Mile WAVA
1M 9:28 9:28 48.79
5km 33:21 10:44 47.18
5M 56:33 11:19 45.46
10km 1:11:58 11:35 44.68
10M 2:02:03 12:12 43.62
Half 2:44:43 12:34 42.48
20M 4:23:27 13:10 42.09
Mara 5:55:31 13:34 41.59
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