Fri 19th Mar 2021 at 6:00am by Phill_Young

Run > Coaching

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Time
45:47
Miles
4.07
Min/mi
11:15
Pacing
0%
WAVA
40.79
Stride(cm)
83
Cals
535
Cadence
172
BPM
141
%MHR
71.4
B/mi
1591
Asc(m)
122
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:06(9:06/m) 123/134bpm 92cal 6.59/7.41mph
2) 0.26m - 2:44(10:24/m) 135/143bpm 30cal 5.77/7.37mph
3) 0.64m - 7:22(11:31/m) 128/150bpm 68cal 5.21/8.83mph
4) 0.64m - 6:43(10:28/m) 135/150bpm 71cal 5.73/9.5mph
5) 0.47m - 3:58(8:29/m) 144/154bpm 49cal 7.07/10.35mph
6) 1m - 13:38(13:38/m) 161/188bpm 193cal 4.4/6.07mph
7) 0.05m - 2:16(41:26/m) 161/185bpm 32cal 1.45/5.24mph

9:06 2:44 7:22 6:43 3:58 13:38 2:16

Pace

43%

29%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:31	113 89-134	1076	189 126-250	8/3
0.25	2:16	1:05	8:40	126 121-131	1093	184 182-186	4/4
0.38	3:26	1:09	9:15	125 123-129	1156	184 182-186	4/2
0.50	4:33	1:08	9:01	125 119-128	1126	184 182-188	5/1
0.63	5:43	1:09	9:14	128 124-129	1182	183 182-186	3/2
0.75	6:50	1:07	8:55	126 124-128	1124	185 184-186	2/5
0.88	8:02	1:12	9:38	123 120-125	1184	183 180-186	2/12
1.00	10:03	2:01 +58	16:11	123 112-129	1990	178 114-188	6/11
1.13	11:08	1:05	8:40	133 123-141	1153	184 180-188	4/6
1.25	24:39	13:31 +12:09	1:48:10	136 124-143	14711	174 132-184	2/3
1.38	25:43	1:03	8:25	141 136-144	1187	189 174-196	2/2
1.50	26:40	57	7:38	145 139-150	1107	191 188-194	3/2
1.63	28:01	1:21	10:47	135 124-146	1457	184 86-192	3/2
1.75	29:31	1:30	12:04	132 113-140	1592	160 30-186	3/5
1.88	31:35	2:03	16:27	116 100-133	1908	126 118-136	4/4
2.00	32:59	1:25	11:18	109 98-137	1231	151 94-202	3/4
2.13	33:58	59	7:53	133 129-138	1047	189 180-192	3/3
2.25	35:22	1:24	11:12	136 123-144	1522	187 182-192	4/2
2.38	36:42	1:19	10:34	134 126-139	1417	156 92-192	2/5
2.50	38:14	1:33	12:21	140 125-147	1730	173 170-176	2/2
2.63	39:36	1:22	10:53	141 130-150	1534	175 98-206	2/3
2.75	40:34	58	7:42	145 137-150	1117	192 180-200	2/2
2.88	41:44	1:11	9:25	144 140-149	1355	188 178-198	4/2
3.00	42:46	1:02	8:13	149 142-154	1223	194 108-202	3/4
3.13	44:20	1:35	12:36	142 128-151	1789	159 108-176	6/6
3.25	46:44	2:24	19:08	150 137-163	2871	143 84-176	4/5
3.38	48:49	2:05	16:39	139 124-155	2315	134 100-186	5/6
3.50	50:27	1:39	13:09	165 153-170	2169	174 82-184	10/5
3.63	51:53	1:26	11:29	169 162-180	1939	182 180-186	4/5
3.75	53:27	1:33	12:26	179 174-183	2227	176 170-180	4/4
3.88	55:00	1:33	12:23	172 169-178	2131	173 168-178	2/8
4.00	56:29	1:30	11:58	181 170-188	2166	172 168-178	6/4
4.07	58:54	2:25	36:38	162 137-185	5934	135 106-176	0/0

Heart

141/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 122m, Range 29m, Flat prediction 45:47

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

172 (250 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	60.9	182	3.7	35:51	9:38
Walk	35.0	113	0.3	20:36	59:38
Still	4.1	-	-	2:26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:18	44.27%	More
800m	4:21	8:45	43.07%	More
1km	5:36	9:01	43.61%	More
Mile	9:35	9:35	43.45%	More
5k	44:08	14:12	32.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:27	9:27	44.05
5km	33:48	10:53	41.89
5M	57:42	11:32	39.91
10km	1:13:40	11:51	39.01
10M	2:05:45	12:35	37.75
Half	2:50:20	13:00	36.58
20M	4:34:04	13:42	36.02
Mara	6:11:15	14:10	35.46

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