Thu 25th Mar 2021 at 6:00pm by SooWoo

Run > Coaching

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Time
40:05
Miles
3.13
Min/mi
12:48
Pacing
61%
WAVA
41.84
Stride(cm)
81
Cals
403
Cadence
155
BPM
135
%MHR
78.8
B/mi
1725
Asc(m)
101
Hillscore
6
Surface
Road

coach

Notes & Comments

WCH stair/hill session (run as 4 x 8min with 2min recoveries, alternating direction)

Split Summary
===
1) 0.79m - 8:00(10:04/m) 142/152bpm 94cal 5.96/7.28mph
2) 0.1m - 2:00(19:33/m) 130/139bpm 19cal 3.07/5.99mph
3) 0.63m - 8:00(12:45/m) 140/149bpm 92cal 4.71/6.62mph
4) 0.05m - 2:00(37:09/m) 121/143bpm 12cal 1.62/3.44mph
5) 0.7m - 8:00(11:29/m) 134/148bpm 81cal 5.23/7.08mph
6) 0.07m - 2:00(27:27/m) 121/138bpm 11cal 2.19/5.43mph
7) 0.68m - 8:00(11:44/m) 133/143bpm 77cal 5.11/8.58mph
8) 0.1m - 2:00(20:52/m) 134/145bpm 17cal 2.88/5.78mph
9) 0m - 5(1:43:27/m) 119/120bpm 0.58/1.96mph

8:00 2:00 8:00 2:00 8:00 2:00 8:00 2:00 5

Pin Map

0mi in 0

Pace

84%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:07	1:07	8:54	139 114-149	1237	176 170-180	2/8
0.25	2:18	1:12	9:32	140 135-149	1335	172 154-180	9/4
0.38	3:43	1:24	11:15	148 143-152	1666	164 146-172	0/2
0.50	4:50	1:07	8:59	139 136-143	1248	169 166-172	1/0
0.63	6:20	1:30	12:02	143 136-151	1721	147 94-172	8/7
0.75	7:34	1:14	9:52	142 138-149	1401	169 166-170	6/1
0.88	9:16	1:41	13:32	135 129-143	1826	144 90-174	2/11
1.00	11:52	2:36 +1	20:47	132 119-144	2743	144 88-174	7/7
1.13	13:07	1:15	9:59	138 130-143	1377	171 168-172	9/1
1.25	14:59	1:53	15:01	141 124-148	2118	152 104-176	1/13
1.38	16:11	1:12	9:34	139 122-147	1330	171 166-172	10/3
1.50	17:32	1:22	10:52	144 141-146	1565	170 164-172	3/9
1.63	20:39	3:06	24:50	125 110-148	3105	132 92-192	3/5
1.75	21:56	1:18	10:20	143 135-148	1478	165 146-170	10/0
1.88	23:11	1:15	10:01	137 130-143	1373	169 166-172	1/2
2.00	24:38	1:26	11:31	136 129-145	1566	158 94-172	9/5
2.13	25:59	1:21	10:49	137 130-144	1482	168 164-170	6/7
2.25	27:45	1:46	14:05	126 122-130	1775	129 88-170	9/4
2.38	30:15	2:30	20:00	123 105-138	2459	142 98-186	5/4
2.50	31:48	1:34	12:31	132 118-138	1651	153 104-180	4/12
2.63	33:08	1:20	10:38	135 129-140	1436	168 166-170	12/2
2.75	34:47	1:39	13:13	140 138-143	1850	151 98-170	3/13
2.88	36:11	1:24	11:11	127 121-137	1420	162 106-170	9/2
3.00	37:42	1:31	12:08	136 133-138	1650	166 112-176	9/5
3.13	40:01	2:19	18:30	131 117-144	2424	130 94-174	0/10
3.13	40:07	6	1:21:16	119 117-120	9670	-	0/0

Heart

135/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 101m, Range 26m, Flat prediction 40:48

Elevation Graph

Biggest Climbs (m)	Min/mi
14 3.8%	10:42
13 3.7%	11:30
12 7.4%	15:39
11 4.6%	15:45
10 3.4%	10:35
See your biggest climbs

Cadence

155 (192 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.7	168	2.8	31:35	11:18
Walk	19.4	109	0.3	7:47	23:32
Still	1.8	-	-	44	-
Pause	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:07	43.17%	More
800m	4:44	9:32	45.26%	More
1km	6:14	10:01	44.87%	More
Mile	11:47	11:47	40.50%	More
5k	39:31	12:43	42.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:40	11:40	40.89
5km	39:46	12:48	41.91
5M	1:06:32	13:18	40.89
10km	1:24:10	13:33	40.48
10M	2:20:50	14:05	39.87
Half	3:08:37	14:24	38.88
20M	4:58:06	14:54	38.72
Mara	6:39:14	15:14	38.30

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