Sat 4th Sep 2021 at 9:10am by Autumnleaves

Run > Coaching

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Time
30:01
Miles
1.81
Min/mi
16:35
Pacing
85%
WAVA
32.16
Stride(cm)
70
Cals
203
Cadence
138
BPM
120
%MHR
64.9
B/mi
1992
Asc(m)
111
Hillscore
2
Surface
Road

Notes & Comments

7 comments

C25k - week 1, run 1
Split Summary
===
1) 0.27m - 5:01(18:20/m) 130/140bpm [2384b/mi] 48cal 3.27/3.67mph
2) 0.07m - 1:01(13:52/m) 130/153bpm [1802b/mi] 9cal 4.33/4.8mph
3) 0.08m - 1:31(19:27/m) 147/160bpm [2859b/mi] 17cal 3.08/4.55mph
4) 0.08m - 1:01(12:36/m) 128/148bpm [1613b/mi] 9cal 4.76/4.78mph
5) 0.09m - 1:31(17:17/m) 121/144bpm [2091b/mi] 12cal 3.47/4.8mph
6) 0.08m - 1:01(12:49/m) 121/127bpm [1551b/mi] 7cal 4.68/5.2mph
7) 0.08m - 1:30(19:38/m) 124/136bpm [2435b/mi] 12cal 3.06/4.93mph
8) 0.09m - 1:00(11:31/m) 117/125bpm [1348b/mi] 6cal 5.21/5.32mph
9) 0.09m - 1:31(16:49/m) 117/129bpm [1968b/mi] 10cal 3.57/5.28mph
10) 0.08m - 1:01(12:44/m) 121/133bpm [1540b/mi] 6cal 4.71/5.07mph
11) 0.08m - 1:31(18:29/m) 120/133bpm [2217b/mi] 11cal 3.25/4.93mph
12) 0.09m - 1:01(11:32/m) 117/132bpm [1349b/mi] 6cal 5.21/5.47mph
13) 0.08m - 1:31(19:12/m) 118/131bpm [2266b/mi] 10cal 3.13/5.47mph
14) 0.08m - 1:01(12:11/m) 114/124bpm [1390b/mi] 5cal 4.92/5.28mph
15) 0.06m - 1:31(26:12/m) 119/123bpm [3118b/mi] 10cal 2.29/5.09mph
16) 0.07m - 1:01(13:57/m) 115/127bpm [1604b/mi] 5cal 4.3/5.01mph
17) 0.34m - 6:18(18:29/m) 94/126bpm [1738b/mi] 20cal 3.25/4.93mph

5:01 1:01 1:31 1:01 1:31 1:01 1:30 1:00 1:31 1:01 1:31 1:01 1:31 1:01 1:31 1:01 6:18

	northernslowcoach New batch of RRs?
	Autumnleaves Yes - 23 of them!!
	northernslowcoach
	snogard 😀
	Ness Very nice! 😁
	RRR-CAZ 🇬🇧 Good work
	LindsD Excellent work

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	1:17	1:17	20:33	135 131-140	2774	120 114-134	2/2
0.13	2:19	1:02	16:26	135 132-137	2217	118 114-122	0/4
0.19	3:26	1:07	17:56	129 121-140	2314	114 104-122	11/0
0.25	4:32	1:06	17:38	123 121-124	2169	115 110-118	8/2
0.31	5:30	58	15:31	124 118-132	1925	149 110-164	4/2
0.38	6:33	1:03	16:41	148 132-158	2470	151 124-162	7/4
0.44	7:41	1:08	18:14	140 125-151	2552	126 116-162	5/3
0.50	8:30	48	12:55	130 119-147	1679	162 158-164	2/2
0.56	9:33	1:04	17:01	127 115-144	2161	130 118-162	5/1
0.63	10:28	55	14:38	118 110-127	1727	142 118-166	1/3
0.69	11:24	56	14:58	127 121-135	1901	150 118-164	4/8
0.75	12:36	1:11	18:57	120 109-131	2275	120 118-124	1/1
0.81	13:19	44	11:39	115 106-124	1341	162 160-164	4/1
0.88	14:16	57	15:07	123 118-129	1859	145 118-162	4/5
0.94	15:15	59	15:47	110 105-115	1736	126 116-162	6/4
1.00	16:03	48	12:42	120 102-130	1523	163 160-166	3/10
1.06	17:12	1:09	18:24	124 111-133	2281	129 118-166	17/0
1.13	18:05	53	14:06	103 84-123	1452	153 118-164	0/7
1.19	19:00	55	14:48	126 123-130	1865	154 114-164	2/4
1.25	20:05	1:05	17:16	114 108-122	1968	118 112-122	2/0
1.31	20:52	47	12:31	106 90-117	1327	163 160-164	3/5
1.38	22:18	1:26	22:59	120 116-124	2759	149 112-164	5/1
1.44	23:21	1:03	16:46	112 102-119	1877	146 116-164	1/2
1.50	24:17	57	15:05	123 117-126	1856	141 110-164	8/4
1.56	25:23	1:06	17:37	107 99-116	1886	119 118-122	6/13
1.63	26:33	1:09	18:27	92 89-96	1697	120 118-122	5/8
1.69	27:39	1:06	17:37	87 86-89	1533	116 112-118	3/9
1.75	28:49	1:10	18:45	85 83-88	1594	115 110-118	13/5
1.81	30:02	1:13	20:20	83 80-85	1688	114 110-118	7/2

Heart

120/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 111m, Range 32m, Flat prediction 29:54

Elevation Graph

Biggest Climbs (m)	Min/mi
20 8.3%	17:18
See your biggest climbs

Cadence

138 (166 max) Stride Length: 70cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	29.6	161	0.7	8:54	13:04
Walk	70.2	118	1.1	21:04	18:40
Still	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:25	13:46	29.41%	More
800m	7:25	14:54	30.09%	More
1km	9:10	14:46	31.64%	More
Mile	15:17	15:17	32.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	15:38	15:38	31.55
5km	54:21	17:30	31.71
5M	1:31:40	18:20	30.72
10km	1:56:24	18:44	30.30
10M	3:16:20	19:38	29.64
Half	4:24:09	20:10	28.79
20M	7:00:30	21:02	28.51
Mara	9:25:45	21:36	28.09

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