Wed 9th Sep 2020 at 6:00pm by Autumnleaves

Run > Coaching

Good
breezy

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Time
35:11
Miles
2.86
Min/mi
12:18
Pacing
78.5%
WAVA
44.36
Stride(cm)
84
Cals
222
Cadence
156
BPM
120
%MHR
65.1
B/mi
1481
Asc(m)
43
Hillscore
1
Surface
Road

Notes & Comments

6 comments

Returner ladies - lovely breezy chatty run. Wore new calf sleeves, leg felt a bit better than yesterday. Whole run nicer as it was *much* cooler and fresher!

Split Summary
===
1) 0.13m - 2:30(18:52/m) 99/125bpm 10cal 3.18/3.4mph
2) 0.43m - 5:01(11:33/m) 118/133bpm 33cal 5.2/5.55mph
3) 0.06m - 1:01(17:32/m) 119/126bpm 7cal 3.42/5.45mph
4) 0.44m - 5:01(11:26/m) 125/139bpm 36cal 5.25/5.68mph
5) 0.06m - 1:01(18:12/m) 128/138bpm 8cal 3.3/5.61mph
6) 0.45m - 5:02(11:09/m) 121/130bpm 32cal 5.38/5.63mph
7) 0.06m - 1:05(16:53/m) 118/128bpm 6cal 3.55/5.18mph
8) 0.45m - 5:01(11:08/m) 125/135bpm 33cal 5.39/5.7mph
9) 0.06m - 1:07(17:41/m) 121/129bpm 6cal 3.39/5.43mph
10) 0.44m - 5:01(11:20/m) 123/132bpm 30cal 5.29/5.76mph
11) 0.06m - 1:00(16:31/m) 124/132bpm 6cal 3.63/5.55mph
12) 0.22m - 2:22(10:43/m) 127/138bpm 15cal 5.6/5.93mph

2:30 5:01 1:01 5:01 1:01 5:02 1:05 5:01 1:07 5:01 1:00 2:22

	northernslowcoach Hopefully worth a
	Autumnleaves yes x
	Sombrero
	RRR-CAZ 🇬🇧
	LindsD Excellent
	Corrah Excellent, I like this

Pace

98%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:23	2:23	19:07	104 91-125	1989	119 118-124	1/9
0.25	3:55	1:32	12:14	117 94-132	1431	165 122-174	3/4
0.38	5:20	1:25	11:18	119 117-122	1344	169 168-170	1/5
0.50	6:47	1:28	11:41	121 118-124	1414	165 164-168	3/2
0.63	8:34	1:47	14:16	116 102-126	1655	140 122-166	5/1
0.75	9:59	1:25	11:20	117 105-124	1326	166 164-168	1/2
0.88	11:27	1:28	11:44	125 120-128	1467	164 160-166	1/3
1.00	12:52	1:25	11:20	132 123-137	1495	165 160-168	5/0
1.13	14:38	1:46	14:07	128 110-138	1807	141 118-168	3/1
1.25	16:01	1:23	11:05	122 114-127	1353	166 164-168	3/2
1.38	18:10	2:08 +48	17:06	116 105-129	1983	164 118-172	5/3
1.50	19:35	1:25	11:21	123 118-125	1397	167 164-170	4/4
1.63	21:23	1:48	14:26	120 105-129	1733	138 120-168	3/3
1.75	22:45	1:21	10:51	115 102-126	1249	164 118-170	4/2
1.88	24:11	1:26	11:29	130 127-133	1493	166 164-168	4/2
2.00	25:35	1:25	11:17	129 125-135	1455	167 166-168	2/2
2.13	27:17	1:42	13:33	124 114-129	1680	143 116-170	2/1
2.25	28:54	1:37	12:56	116 104-124	1500	158 122-168	3/3
2.38	30:17	1:23	11:04	123 119-125	1361	167 166-170	0/5
2.50	31:41	1:24	11:09	125 120-129	1394	167 166-170	0/2
2.63	33:16	1:35	12:41	129 122-132	1635	150 122-170	1/1
2.75	34:42	1:26	11:29	117 107-126	1344	153 124-172	2/1
2.87	36:01	1:19	10:59	135 129-138	1483	167 166-170	6/1

Heart

120/138max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 43m, Range 18m, Flat prediction 35:25

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.4%	11:52
See your biggest climbs

Cadence

156 (174 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.5	166	2.4	27:21	11:33
Walk	21.3	121	0.4	7:52	18:15
Pause	2.2	-	-	48	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:43	10:55	36.72%	More
800m	5:43	11:30	38.51%	More
1km	7:11	11:34	39.85%	More
Mile	11:52	11:52	41.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:05	11:05	44.01
5km	38:32	12:24	44.23
5M	1:05:00	13:00	42.82
10km	1:22:32	13:17	42.24
10M	2:19:12	13:55	41.30
Half	3:07:18	14:18	40.11
20M	4:58:09	14:54	39.70
Mara	6:41:08	15:19	39.11

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