Thu 17th Sep 2020 at 6:00pm by Old Man

Run > Coaching

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Time
20:29
Miles
1.52
Min/mi
13:29
Pacing
0.1%
WAVA
36.28
Stride(cm)
76
Cals
212
Cadence
158
BPM
113
%MHR
63.8
B/mi
1529
Asc(m)
21
Surface
Road

Notes & Comments

2 comments

Werrington R4F group, week 3
Ran 1m, recovery then run half mile. Finish with ducks and drakes

Split Summary
===
1) 1m - 14:17(14:17/m) 114/144bpm 146cal 4.2/5.26mph
2) 0.52m - 6:11(11:57/m) 118/130bpm 66cal 5.02/6.37mph

14:17 6:11

	denisef Ooh, good to see R4F going on 🥰
	Old Man Thanks, I've two groups going on at the moment, one at week 5 at Thorpe Meadows (near the rowing lake) and the Werrington one at week 3. Hopefully parkrun will be back for the "graduation" runs 😃

Pin Map

0mi in 0

Pace

80%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	49	49	13:11	132 121-144	1739	152 118-166	0/1
0.13	1:37	47	12:36	120 115-124	1512	161 158-164	0/1
0.19	2:26	50	13:14	113 111-114	1495	160 158-162	0/2
0.25	3:22	56	14:53	112 110-114	1666	161 158-170	2/0
0.31	4:08	46	12:12	116 113-117	1415	165 164-166	0/1
0.38	4:52	44	11:50	122 121-124	1444	165 164-168	1/1
0.44	5:35	43	11:31	124 123-126	1429	166 162-168	1/0
0.50	6:51	1:16	20:15	108 95-127	2187	135 118-164	2/3
0.56	7:42	51	13:31	107 98-116	1446	162 162-164	1/1
0.63	8:33	51	13:33	118 115-121	1599	161 158-164	2/1
0.69	9:24	52	13:46	119 117-120	1637	159 158-160	0/1
0.75	10:19	55	14:34	115 112-118	1674	159 158-160	0/1
0.81	11:17	58	15:26	117 114-120	1805	160 158-162	1/1
0.88	12:12	55	14:40	118 116-121	1730	157 156-158	2/0
0.94	13:19	1:07	17:58	110 99-118	1976	122 120-126	2/0
1.00	14:17	58	15:23	95 91-104	1461	144 122-166	2/0
1.06	20:39	6:22 +6:00	1:41:53	84 47-120	8559	166 116-170	0/1
1.13	21:40	1:01	16:17	122 119-125	1987	168 166-170	0/1
1.19	22:23	42	11:20	127 124-130	1439	166 166-166	0/0
1.25	23:02	40	10:39	126 125-127	1342	168 164-172	1/0
1.31	23:48	45	12:06	126 125-127	1524	162 158-164	0/2
1.38	24:35	48	12:42	124 122-126	1574	160 160-162	0/1
1.44	25:26	51	13:34	117 115-120	1588	161 158-162	0/1
1.50	26:15	49	12:59	123 121-125	1596	162 160-162	1/1
1.52	26:28	13	12:05	126 125-126	1523	166 166-166	0/0

Heart

113/144max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 21m, Range 6m, Flat prediction 20:29

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

158 (172 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.9	163	1.4	17:02	16:45
Walk	10.2	121	0.1	3:18	23:05
Still	0.4	-	-	8	-
Pause	18.5	-	-	6:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:38	10:37	33.40%	More
800m	5:50	11:45	36.04%	More
1km	8:27	13:36	32.44%	More
Mile	14:15	14:15	32.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:52	12:52	36.20
5km	45:18	14:35	35.04
5M	1:16:49	15:22	33.77
10km	1:37:46	15:44	33.19
10M	2:45:47	16:35	32.42
Half	3:43:44	17:05	31.57
20M	5:57:51	17:54	31.28
Mara	8:02:55	18:26	30.91

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