Sat 15th May 2021 at 9:00am by Autumnleaves

Run > Coaching

Good
drizzle

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Time
48:05
Miles
4.10
Min/mi
11:44
Pacing
83%
WAVA
47.69
Stride(cm)
82
Cals
388
Cadence
168
BPM
128
%MHR
69.3
B/mi
1503
Asc(m)
157
Hillscore
3
Surface
Road

Notes & Comments

5 comments

Hermitage Green loop - clockwise, Mr AL took half on the anti clockwise, which feels harder. Bit damp but not to compare with Wednesday! All very cheery

Split Summary
===
1) 1m - 12:14(12:14/m) 125/140bpm [1530b/mi] 102cal 4.9/6.45mph
2) 1m - 11:25(11:25/m) 132/140bpm [1507b/mi] 101cal 5.25/5.36mph
3) 1m - 11:55(11:55/m) 129/137bpm [1536b/mi] 91cal 5.04/6.12mph
4) 1m - 11:20(11:20/m) 130/137bpm [1473b/mi] 85cal 5.29/5.78mph
5) 0.1m - 1:11(11:54/m) 133/134bpm [1583b/mi] 9cal 5.04/5.13mph

12:14 11:25 11:55 11:20 1:11

	northernslowcoach
	snogard 😀
	LindsD Nice. Crappy weather though
	Corrah Nicely done.pity about the rain.
	RRR-CAZ 🇬🇧

Pace

89%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:34	1:34	12:33	118 98-140	1480	162 114-166	0/7
0.25	3:09	1:35	12:43	123 117-128	1563	164 160-166	0/4
0.38	5:09	2:00 +33	15:58	113 101-121	1805	162 118-168	9/2
0.50	6:47	1:38	13:01	127 119-130	1654	166 166-166	3/3
0.63	8:18	1:31	12:07	131 129-134	1587	168 166-170	2/2
0.75	9:49	1:31	12:08	126 123-129	1529	165 160-170	12/8
0.88	11:14	1:25	11:22	129 127-130	1465	168 166-170	14/10
1.00	12:45	1:31	12:12	131 129-134	1598	170 168-172	15/10
1.13	14:09	1:24	11:10	131 130-132	1463	169 168-172	8/9
1.25	15:36	1:27	11:37	130 129-131	1511	170 168-172	10/18
1.38	17:00	1:24	11:11	131 130-134	1466	169 168-170	6/7
1.50	18:26	1:26	11:29	133 132-133	1527	168 166-168	9/3
1.63	19:52	1:25	11:22	131 130-132	1489	168 166-170	1/3
1.75	21:20	1:28	11:43	131 130-134	1536	169 168-172	5/4
1.88	22:45	1:26	11:24	135 133-137	1539	171 168-174	6/7
2.00	24:11	1:26	11:27	136 133-140	1557	170 168-174	10/9
2.13	25:28	1:17	10:18	133 129-136	1370	168 166-170	4/9
2.25	26:48	1:19	10:36	133 130-135	1409	170 168-172	4/10
2.38	28:59	2:12	17:33	126 119-136	2210	170 166-174	13/5
2.50	30:21	1:22	10:57	128 126-129	1403	170 168-172	3/1
2.63	31:39	1:18	10:21	127 122-130	1315	171 168-174	0/14
2.75	33:05	1:25	11:24	130 127-133	1482	170 168-172	1/8
2.88	34:30	1:25	11:23	125 124-127	1423	171 168-174	9/12
3.00	36:06	1:36	12:48	129 126-132	1652	168 164-170	10/8
3.13	37:30	1:24	11:12	129 127-131	1446	171 166-172	9/6
3.25	38:53	1:23	11:07	131 129-133	1457	170 168-172	3/7
3.38	40:15	1:22	10:57	130 129-131	1423	170 170-172	6/6
3.50	41:46	1:30	12:03	128 127-130	1542	166 126-176	6/7
3.63	43:10	1:24	11:13	131 130-132	1470	171 170-172	18/16
3.75	44:35	1:25	11:17	130 128-131	1467	171 166-174	4/14
3.88	45:57	1:22	11:00	128 127-130	1408	173 170-176	3/2
4.00	47:26	1:29	11:49	131 125-137	1549	172 170-174	1/8
4.10	48:37	1:11	12:01	132 131-133	1587	171 168-174	5/6

Heart

128/140max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 157m, Range 39m, Flat prediction 47:24

Elevation Graph

Biggest Climbs (m)	Min/mi
18 6.1%	15:49
14 9.5%	10:35
See your biggest climbs

Cadence

168 (176 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	168	4.1	47:40	11:39
Walk	1.6	118	0	46	1:22:20
Still	0.4	-	-	11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:32	10:13	39.65%	More
800m	5:24	10:51	41.31%	More
1km	6:53	11:04	42.20%	More
Mile	11:11	11:11	44.13%	More
5k	35:54	11:33	48.01%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:12	10:12	48.36
5km	35:27	11:25	48.62
5M	59:48	11:58	47.09
10km	1:15:56	12:13	46.45
10M	2:08:04	12:48	45.44
Half	2:52:19	13:09	44.14
20M	4:34:18	13:43	43.70
Mara	6:09:02	14:05	43.07

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