Mon 6th Sep 2021 at 6:36pm by SooWoo

Run > Coaching

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Time
33:04
Miles
2.60
Min/mi
12:43
Pacing
81%
WAVA
42.16
Stride(cm)
84
Cals
275
Cadence
151
BPM
120
%MHR
70
B/mi
1522
Asc(m)
22
Surface
Road

Notes & Comments

WCH Couch to 10km Week 6, Session 1 (8minrun/3min walk x3)
Split Summary
===
1) 0.68m - 8:00(11:44/m) 116/127bpm [1361b/mi] 72cal 5.12/6.55mph
2) 0.19m - 3:00(15:55/m) 119/135bpm [1894b/mi] 22cal 3.77/8.25mph
3) 0.65m - 8:00(12:13/m) 123/132bpm [1503b/mi] 69cal 4.91/5.85mph
4) 0.16m - 3:00(18:57/m) 111/128bpm [2104b/mi] 19cal 3.17/5.3mph
5) 0.74m - 8:00(10:49/m) 124/131bpm [1341b/mi] 75cal 5.55/6.64mph
6) 0.17m - 3:00(17:31/m) 120/135bpm [2102b/mi] 18cal 3.42/6.51mph
7) 0m - 4(20:02/m) 115/116bpm [2303b/mi] 3/3.51mph

8:00 3:00 8:00 3:00 8:00 3:00 4

Pin Map

0mi in 0

Pace

98%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:32	1:32	12:14	101 91-111	1236	160 156-168	5/2
0.25	2:57	1:25	11:20	116 107-123	1315	159 156-162	3/2
0.38	4:29	1:32	12:17	120 116-124	1475	160 158-162	5/6
0.50	6:02	1:33	12:25	121 119-125	1502	159 154-162	8/3
0.63	7:25	1:23	11:07	122 120-124	1355	160 158-162	2/8
0.75	8:59	1:33	12:26	126 120-135	1566	151 112-180	2/3
0.88	11:07	2:08	17:07	115 108-122	1968	115 112-124	5/1
1.00	12:35	1:28	11:47	123 114-132	1449	159 114-164	3/3
1.13	14:05	1:30	11:59	125 121-130	1498	161 158-164	2/3
1.25	15:37	1:32	12:15	123 120-126	1508	162 158-164	3/7
1.38	17:12	1:35	12:36	120 117-124	1513	162 158-164	1/4
1.50	18:43	1:31	12:08	124 120-127	1505	162 158-166	4/4
1.63	20:53	2:11	17:26	119 99-128	2075	122 106-168	3/3
1.75	22:43	1:50	14:37	106 98-123	1549	137 102-168	5/2
1.88	24:12	1:29	11:49	121 114-126	1429	165 164-168	7/4
2.00	25:34	1:23	11:01	123 121-126	1354	165 162-168	5/4
2.13	26:54	1:20	10:41	125 123-127	1335	165 162-168	4/5
2.25	28:17	1:22	10:59	127 125-128	1396	167 164-168	6/8
2.38	29:33	1:17	10:12	128 126-128	1306	167 166-168	3/8
2.50	31:19	1:46	14:04	126 115-135	1773	135 108-174	1/4
2.60	33:05	1:46	18:04	115 111-119	2078	111 106-116	1/2

Heart

120/135max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 22m, Range 14m, Flat prediction 33:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

151 (180 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.1	162	2.2	26:11	11:46
Walk	20.9	112	0.4	6:54	18:28

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:33	10:14	38.80%	More
800m	5:12	10:27	41.80%	More
1km	6:39	10:43	42.51%	More
Mile	12:12	12:12	39.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:46	11:46	40.99
5km	40:06	12:54	42.02
5M	1:07:05	13:25	41.02
10km	1:24:52	13:39	40.61
10M	2:22:00	14:12	40.01
Half	3:10:10	14:31	39.03
20M	5:00:34	15:02	38.89
Mara	6:42:33	15:22	38.47

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