Tue 30th Mar 2021 at 6:00pm by SooWoo

Run > Coaching

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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

Pin Map

0mi in 0

Pace

53%

22%

11%

12%

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	8:56	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

Heart

139/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 16m, Range 9m, Flat prediction 43:27

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

169 (188 max) Stride Length: 99cm

Cadence Chart

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

Fetch Miles

33:37	Cambus to Alloa
10:03	Cambus to Alloa

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