Tue 30th Mar 2021 at 6:00pm by SooWoo
Run > Coaching
-
Time
43:27
-
Miles
4.50
-
Min/mi
9:39
-
Pacing
87%
-
WAVA
56.22
-
Stride(cm)
99
-
Cals
486
-
Cadence
169
-
BPM
139
-
%MHR
81.2
-
B/mi
1341
-
Asc(m)
16
-
Surface
Road
Notes & Comments
WCH 20min out /18min back with 2 min recovery (coaching/back marking)
Split Summary
===
1) 1m - 9:34(9:34/m) 131/139bpm 104cal 6.27/7.87mph
2) 1m - 9:38(9:38/m) 137/141bpm 109cal 6.23/6.39mph
3) 0.08m - 48(9:38/m) 140/141bpm 9cal 6.23/6.37mph
4) 0.17m - 2:00(11:54/m) 139/144bpm 22cal 5.04/6.45mph
5) 1m - 9:11(9:11/m) 142/149bpm 106cal 6.53/7.39mph
6) 0.99m - 8:49(8:56/m) 148/153bpm 109cal 6.72/7.83mph
7) 0.26m - 3:27(13:01/m) 132/154bpm 27cal 4.61/7.83mph
9:34 9:38 48 2:00 9:11 8:49 3:27
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
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 |
8:56 |
114 97-124 |
1018 |
176 160-188 |
3/1 |
0.25 |
2:15 |
1:08 |
9:07 |
128 122-134 |
1167 |
173 168-176 |
0/1 |
0.38 |
3:33 |
1:18 |
10:25 |
131 128-136 |
1364 |
170 160-174 |
0/0 |
0.50 |
4:51 |
1:17 |
10:19 |
136 134-137 |
1403 |
170 166-172 |
0/0 |
0.63 |
6:02 |
1:11 |
9:29 |
134 133-137 |
1270 |
170 168-172 |
0/0 |
0.75 |
7:13 |
1:11 |
9:27 |
136 134-138 |
1284 |
170 168-172 |
0/0 |
0.88 |
8:21 |
1:08 |
9:06 |
136 134-138 |
1238 |
170 170-172 |
0/1 |
1.00 |
9:34 |
1:13 |
9:40 |
137 132-139 |
1325 |
170 168-172 |
0/1 |
1.13 |
10:46 |
1:12 |
9:39 |
137 134-141 |
1322 |
171 170-172 |
0/1 |
1.25 |
12:00 |
1:14 |
9:50 |
135 133-138 |
1328 |
171 170-172 |
0/1 |
1.38 |
13:11 |
1:11 |
9:27 |
136 135-138 |
1285 |
171 170-172 |
0/1 |
1.50 |
14:23 |
1:13 |
9:43 |
137 134-139 |
1330 |
171 170-174 |
1/2 |
1.63 |
15:36 |
1:12 |
9:37 |
137 135-138 |
1318 |
170 170-172 |
3/1 |
1.75 |
16:48 |
1:13 |
9:42 |
138 136-139 |
1339 |
172 170-172 |
2/2 |
1.88 |
18:00 |
1:12 |
9:36 |
137 136-139 |
1315 |
171 170-174 |
2/2 |
2.00 |
19:11 |
1:11 |
9:28 |
138 135-140 |
1306 |
171 170-172 |
2/1 |
2.13 |
20:27 |
1:16 |
10:07 |
141 139-144 |
1427 |
171 168-174 |
2/1 |
2.25 |
21:58 |
1:30 |
12:04 |
138 132-141 |
1664 |
170 166-172 |
3/3 |
2.38 |
23:16 |
1:18 |
10:23 |
133 129-137 |
1380 |
170 160-174 |
2/4 |
2.50 |
24:30 |
1:14 |
9:56 |
139 137-140 |
1380 |
171 170-174 |
1/2 |
2.63 |
25:42 |
1:12 |
9:36 |
142 138-146 |
1362 |
172 170-172 |
2/1 |
2.75 |
26:51 |
1:09 |
9:10 |
144 142-146 |
1321 |
171 170-174 |
2/3 |
2.88 |
27:55 |
1:05 |
8:37 |
144 143-145 |
1242 |
170 168-172 |
2/3 |
3.00 |
29:01 |
1:05 |
8:43 |
142 141-144 |
1238 |
171 168-174 |
1/2 |
3.13 |
30:06 |
1:05 |
8:38 |
146 144-148 |
1260 |
171 170-174 |
2/1 |
3.25 |
31:11 |
1:05 |
8:42 |
148 147-149 |
1288 |
171 170-172 |
3/4 |
3.38 |
32:13 |
1:02 |
8:19 |
149 148-150 |
1240 |
172 170-174 |
3/2 |
3.50 |
33:18 |
1:04 |
8:35 |
149 148-150 |
1279 |
172 170-174 |
1/2 |
3.63 |
34:21 |
1:04 |
8:30 |
150 145-151 |
1275 |
171 170-172 |
2/2 |
3.75 |
35:25 |
1:03 |
8:27 |
151 149-152 |
1276 |
172 170-172 |
2/3 |
3.88 |
36:41 |
1:16 |
10:07 |
148 146-150 |
1498 |
170 168-172 |
2/2 |
4.00 |
37:52 |
1:11 |
9:32 |
146 145-147 |
1391 |
169 166-172 |
5/3 |
4.13 |
39:08 |
1:16 |
10:07 |
146 144-150 |
1477 |
169 162-176 |
4/5 |
4.25 |
40:07 |
59 |
7:49 |
150 147-153 |
1172 |
174 172-178 |
1/2 |
4.38 |
41:50 |
1:44 |
13:48 |
139 121-153 |
1919 |
139 110-172 |
1/2 |
4.50 |
43:25 |
1:35 |
12:41 |
122 116-126 |
1547 |
151 112-172 |
3/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
96.8 |
170 |
4.4 |
42:05 |
9:30 |
Walk |
3.2 |
117 |
0.1 |
1:22 |
18:08 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:23 |
46.95% |
More |
800m |
4:12 |
8:28 |
50.97% |
More |
1km |
5:16 |
8:28 |
53.08% |
More |
Mile |
8:34 |
8:34 |
55.66% |
More |
5k |
29:09 |
9:23 |
57.17% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:32 |
8:32 |
55.90 |
5km |
29:06 |
9:22 |
57.27 |
5M |
48:42 |
9:44 |
55.87 |
10km |
1:01:36 |
9:55 |
55.30 |
10M |
1:43:04 |
10:18 |
54.48 |
Half |
2:18:03 |
10:32 |
53.13 |
20M |
3:38:11 |
10:55 |
52.91 |
Mara |
4:52:12 |
11:09 |
52.33 |
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