Mon 29th Mar 2021 at 6:00pm by SooWoo

Run > Run-Walk
  • Time
    30:12
  • Miles
    2.10
  • Min/mi
    14:23
  • Pacing
    81%
  • WAVA
    36.25
  • Stride(cm)
    76
  • Cals
    230
  • Cadence
    146
  • BPM
    120
  • %MHR
    70
  • B/mi
    1721
  • Asc(m)
    40
  • Surface
    Road

Notes & Comments

WCH coaching - Cto10km - Week3 Session 1 (3min run / 2min walk x 6)
Split Summary
===
1) 0.25m - 3:00(11:48/m) 140/147bpm 31cal 5.09/5.76mph
2) 0.09m - 2:00(22:05/m) 117/142bpm 16cal 2.72/5.16mph
3) 0.24m - 3:00(12:37/m) 131/142bpm 28cal 4.76/5.91mph
4) 0.11m - 2:00(17:47/m) 117/138bpm 14cal 3.37/5.03mph
5) 0.25m - 3:00(12:13/m) 125/131bpm 26cal 4.91/5.34mph
6) 0.1m - 2:00(20:30/m) 114/132bpm 12cal 2.93/5.11mph
7) 0.23m - 3:00(13:11/m) 118/127bpm 21cal 4.55/5.66mph
8) 0.12m - 2:00(16:05/m) 108/123bpm 11cal 3.73/6.57mph
9) 0.25m - 3:00(12:12/m) 118/124bpm 25cal 4.92/5.63mph
10) 0.1m - 2:00(20:44/m) 105/123bpm 11cal 2.89/4.91mph
11) 0.25m - 3:00(12:06/m) 120/128bpm 23cal 4.96/6.26mph
12) 0.11m - 2:00(19:00/m) 119/126bpm 12cal 3.16/7.22mph
13) 0.01m - 12(19:22/m) 108/111bpm 3.1/2.65mph
3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 12
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

100%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 44 44 11:44 125 96-141 1467 163 156-168 2/2
0.13 1:29 45 11:58 141 139-143 1687 165 160-168 2/2
0.19 2:14 45 12:04 142 140-146 1712 162 158-166 8/8
0.25 2:57 43 11:26 144 142-146 1647 163 160-164 3/3
0.31 4:18 1:21 21:33 125 103-143 2693 124 98-162 3/3
0.38 5:20 1:02 16:31 106 96-125 1750 134 106-166 2/1
0.44 6:13 53 14:08 127 124-135 1795 158 148-166 4/5
0.50 7:01 48 12:53 135 132-139 1740 158 152-162 7/6
0.56 7:47 46 12:19 139 137-141 1712 164 160-166 5/5
0.63 8:46 59 15:39 132 118-139 2066 135 108-162 6/7
0.69 9:53 1:07 17:57 110 102-118 1975 126 104-160 2/3
0.75 10:42 49 12:58 116 102-129 1503 148 106-162 5/4
0.81 11:31 49 13:03 129 126-131 1684 159 154-164 7/9
0.88 12:15 44 11:50 126 122-128 1492 162 158-168 7/5
0.94 12:59 44 11:41 125 122-128 1461 161 156-164 6/7
1.00 14:06 1:07 17:59 121 109-132 2176 128 104-164 5/4
1.06 15:20 1:13 19:31 104 91-116 2030 124 96-164 1/2
1.13 16:09 50 13:14 117 112-123 1549 161 156-164 3/4
1.19 17:00 50 13:24 120 116-126 1608 160 154-166 3/7
1.25 17:49 50 13:17 123 120-127 1633 161 158-164 1/2
1.31 18:48 59 15:37 115 104-123 1796 133 108-162 2/2
1.38 19:47 59 15:46 106 92-116 1671 127 106-166 2/2
1.44 20:34 47 12:39 104 91-123 1315 151 114-162 2/2
1.50 21:22 47 12:39 120 117-124 1518 161 152-168 2/2
1.56 22:08 46 12:16 122 119-124 1496 164 162-166 5/4
1.63 22:53 45 12:06 120 119-122 1453 162 160-164 2/5
1.69 24:02 1:08 18:13 117 99-123 2132 141 108-164 1/2
1.75 25:11 1:09 18:29 97 91-109 1792 115 104-162 3/2
1.81 25:57 46 12:15 118 111-121 1446 161 152-170 4/3
1.88 26:44 47 12:38 122 119-126 1541 163 156-170 5/5
1.94 27:31 47 12:27 124 118-128 1544 162 156-168 6/6
2.00 28:23 52 13:51 123 118-128 1704 154 104-166 2/1
2.06 29:29 1:06 17:43 120 114-126 2126 141 102-174 2/3
2.10 30:13 44 22:18 113 105-120 2520 106 102-110 1/1

Heart

120/146max
  • Show Beats/Mile

Elevation

Asc 40m, Range 13m, Flat prediction 30:12
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

146 (174 max) Stride Length: 76cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 70.9 161 1.7 21:25 12:54
Walk 29.1 110 0.4 8:47 20:12
Still 0.1 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:56 11:46 33.44% More
800m 6:40 13:25 32.16% More
1km 8:26 13:34 33.17% More
Mile 13:48 13:48 34.57% More

Predictions

Dist Time Per Mile WAVA
1M 13:32 13:32 35.25
5km 46:08 14:51 36.13
5M 1:17:12 15:26 35.24
10km 1:37:39 15:43 34.89
10M 2:43:24 16:20 34.36
Half 3:38:50 16:42 33.51
20M 5:45:52 17:18 33.38
Mara 7:43:12 17:41 33.01
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