Mon 5th Apr 2021 at 6:00pm by SooWoo

Run > Run-Walk

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Time
32:04
Miles
2.36
Min/mi
13:35
Pacing
78%
WAVA
38.84
Stride(cm)
81
Cals
238
Cadence
146
BPM
110
%MHR
64.2
B/mi
1491
Asc(m)
49
Surface
Road

coaching

Notes & Comments

WCH coaching - Cto10km - Week4 Session 1 (5min run / 3min walk x 4)

Split Summary
===
1) 0.41m - 5:00(12:10/m) 115/125bpm 42cal 4.93/5.95mph
2) 0.15m - 3:00(19:29/m) 94/120bpm 16cal 3.08/5.51mph
3) 0.43m - 5:00(11:32/m) 112/130bpm 43cal 5.2/6.1mph
4) 0.15m - 3:00(19:59/m) 95/110bpm 15cal 3/5.07mph
5) 0.41m - 5:00(12:13/m) 119/128bpm 43cal 4.91/5.89mph
6) 0.17m - 3:00(17:26/m) 100/125bpm 17cal 3.44/4.78mph
7) 0.47m - 5:00(10:45/m) 121/131bpm 44cal 5.58/6.2mph
8) 0.17m - 3:00(18:05/m) 109/129bpm 18cal 3.32/6.41mph
9) 0m - 4(27:40/m) 113/115bpm 2.17/2.82mph

5:00 3:00 5:00 3:00 5:00 3:00 5:00 3:00 4

Pin Map

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.
0.13	1:35	1:35	12:37	108 90-120	1363	163 148-170	3/3
0.25	3:10	1:35	12:43	116 111-120	1475	160 154-164	12/10
0.38	4:36	1:26	11:30	118 114-125	1357	163 158-170	9/10
0.50	6:46	2:10	17:22	108 79-123	1875	130 36-164	5/4
0.63	8:41	1:55	15:21	90 72-126	1381	130 36-166	10/7
0.75	10:01	1:19	10:35	117 111-130	1237	167 160-170	3/3
0.88	11:36	1:36	12:44	108 100-115	1375	160 154-164	13/13
1.00	13:01	1:24	11:16	112 107-117	1261	162 154-168	4/6
1.13	15:27	2:26	19:28	94 81-108	1830	115 100-160	7/7
1.25	17:12	1:45	14:01	109 91-125	1527	146 94-166	8/8
1.38	18:41	1:29	11:52	119 117-122	1413	162 158-164	6/7
1.50	20:14	1:34	12:28	122 118-125	1521	161 156-162	7/7
1.63	22:10	1:55	15:24	118 105-128	1817	137 106-168	6/8
1.75	24:15	2:06	16:44	93 79-111	1557	121 108-160	6/5
1.88	25:35	1:20	10:38	118 114-129	1256	166 160-170	11/13
2.00	26:54	1:19	10:32	120 116-124	1263	169 166-172	12/14
2.13	28:12	1:18	10:22	125 120-129	1296	167 160-172	14/14
2.25	30:04	1:52	14:54	123 104-131	1834	136 106-168	6/9
2.36	32:04	2:00	17:34	103 95-114	1810	120 92-170	6/4

Heart

110/131max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 49m, Range 8m, Flat prediction 32:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

146 (172 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	67.8	163	1.8	21:45	11:52
Walk	32.2	110	0.5	10:19	19:23

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:35	10:22	37.95%	More
800m	5:34	11:12	38.51%	More
1km	7:42	12:24	36.26%	More
Mile	12:25	12:25	38.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:40	12:40	37.66
5km	43:11	13:54	38.60
5M	1:12:15	14:27	37.66
10km	1:31:23	14:42	37.28
10M	2:32:55	15:18	36.72
Half	3:24:48	15:38	35.81
20M	5:23:41	16:11	35.66
Mara	7:13:30	16:33	35.27

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