Tue 13th Apr 2021 at 6:00pm by TeeBee
Run > Coaching
-
Time
47:23
-
Miles
3.72
-
Min/mi
12:44
-
Pacing
6%
-
WAVA
42.26
-
Stride(cm)
84
-
Cals
328
-
Cadence
150
-
BPM
138
-
%MHR
69.5
-
B/mi
1752
-
Asc(m)
152
-
Hillscore
7
-
Surface
Road
Notes & Comments
4 comments
Run leading at club (intermediate 3 group A)
Hills - warm up, 2x reps of Ballet School, cool down
Split Summary
===
1) 1m - 11:28(11:28/m) 135/149bpm 82cal 5.23/5.43mph
2) 1m - 12:23(12:23/m) 142/163bpm 92cal 4.85/5.78mph
3) 1m - 12:55(12:55/m) 144/168bpm 97cal 4.64/6.05mph
4) 0.72m - 10:37(14:48/m) 135/165bpm 57cal 4.05/6.39mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:33 |
1:33 |
12:22 |
121 99-139 |
1496 |
154 112-158 |
0/3 |
0.25 |
3:00 |
1:27 |
11:35 |
135 133-138 |
1564 |
158 156-160 |
0/3 |
0.38 |
4:25 |
1:25 |
11:20 |
137 133-140 |
1552 |
159 156-162 |
1/1 |
0.50 |
5:51 |
1:26 |
11:29 |
143 137-149 |
1642 |
158 156-160 |
0/4 |
0.63 |
7:14 |
1:24 |
11:09 |
138 136-139 |
1539 |
158 156-162 |
0/5 |
0.75 |
8:40 |
1:25 |
11:22 |
133 131-139 |
1511 |
157 156-158 |
0/7 |
0.88 |
10:05 |
1:25 |
11:21 |
137 130-143 |
1554 |
157 156-160 |
0/3 |
1.00 |
11:28 |
1:24 |
11:09 |
134 128-139 |
1494 |
157 154-160 |
0/9 |
1.13 |
13:04 |
1:35 |
12:43 |
135 131-141 |
1718 |
156 152-158 |
0/6 |
1.25 |
14:41 |
1:37 |
12:58 |
138 125-149 |
1790 |
151 112-240 |
5/0 |
1.38 |
23:41 |
9:00 +7:27
|
1:11:58 |
137 110-155 |
9859 |
133 112-164 |
10/0 |
1.50 |
25:29 |
1:48 |
14:23 |
145 120-160 |
2086 |
158 152-162 |
7/0 |
1.63 |
26:55 |
1:26 |
11:30 |
142 133-155 |
1634 |
155 152-160 |
1/10 |
1.75 |
28:28 |
1:34 |
12:28 |
150 138-162 |
1871 |
157 154-158 |
4/2 |
1.88 |
32:54 |
4:26 +3:14
|
35:27 |
133 110-163 |
4714 |
161 154-170 |
1/3 |
2.00 |
34:33 |
1:38 |
13:07 |
146 134-158 |
1916 |
160 158-162 |
2/2 |
2.13 |
36:11 |
1:38 |
13:03 |
162 154-168 |
2114 |
157 150-162 |
9/1 |
2.25 |
39:53 |
3:42 +2:17
|
29:36 |
135 102-154 |
3996 |
153 120-162 |
1/7 |
2.38 |
41:32 |
1:39 |
13:15 |
126 109-136 |
1670 |
149 120-160 |
0/5 |
2.50 |
42:59 |
1:27 |
11:35 |
135 131-141 |
1564 |
157 154-160 |
0/6 |
2.63 |
44:27 |
1:28 |
11:41 |
144 142-147 |
1684 |
157 154-160 |
0/3 |
2.75 |
46:21 |
1:55 |
15:16 |
149 142-156 |
2275 |
149 114-160 |
11/0 |
2.88 |
48:06 |
1:45 |
13:57 |
144 137-151 |
2008 |
152 110-160 |
4/0 |
3.00 |
49:49 |
1:43 |
13:45 |
148 145-153 |
2036 |
147 116-160 |
5/0 |
3.13 |
51:55 |
2:07 |
16:53 |
127 109-142 |
2144 |
119 106-160 |
6/0 |
3.25 |
53:36 |
1:41 |
13:24 |
135 112-151 |
1810 |
153 110-162 |
5/0 |
3.38 |
55:12 |
1:36 |
12:45 |
137 132-142 |
1746 |
150 108-162 |
1/0 |
3.50 |
56:43 |
1:32 |
12:12 |
141 133-153 |
1721 |
154 112-170 |
2/0 |
3.63 |
58:27 |
1:44 |
13:51 |
150 132-165 |
2077 |
155 114-170 |
3/0 |
3.72 |
1:00:23 |
1:56 |
21:11 |
119 103-142 |
2521 |
110 102-156 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
66.4 |
158 |
3.3 |
38:59 |
12:37 |
Walk |
28.5 |
113 |
0.4 |
18:09 |
49:09 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
5.1 |
- |
- |
3:14 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:46 |
11:07 |
35.40% |
More |
800m |
5:34 |
11:11 |
38.55% |
More |
1km |
6:59 |
11:14 |
40.07% |
More |
Mile |
11:21 |
11:21 |
42.04% |
More |
5k |
51:35 |
16:36 |
32.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:26 |
11:26 |
41.72 |
5km |
39:00 |
12:33 |
42.74 |
5M |
1:05:15 |
13:03 |
41.70 |
10km |
1:22:32 |
13:17 |
41.28 |
10M |
2:18:06 |
13:49 |
40.66 |
Half |
3:04:57 |
14:07 |
39.65 |
20M |
4:52:18 |
14:37 |
39.49 |
Mara |
6:31:27 |
14:56 |
39.06 |
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Looks nice.
Nice and hilly
Run leading