Mon 13th Sep 2021 at 6:40pm by SooWoo

Run > Coaching

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Time
36:04
Miles
2.89
Min/mi
12:29
Pacing
80%
WAVA
43.28
Stride(cm)
85
Cals
312
Cadence
152
BPM
121
%MHR
70.6
B/mi
1507
Asc(m)
27
Surface
Road

coaching

Notes & Comments

WCH Couch to 10km coaching (Week 7 Session 1 run 9mins/Walk 3mins x3)

Split Summary
===
1) 0.79m - 9:00(11:25/m) 120/126bpm [1369b/mi] 87cal 5.26/5.74mph
2) 0.17m - 3:00(17:31/m) 106/126bpm [1856b/mi] 18cal 3.42/5.43mph
3) 0.76m - 9:00(11:49/m) 121/131bpm [1431b/mi] 82cal 5.08/5.66mph
4) 0.16m - 3:00(18:30/m) 117/125bpm [2165b/mi] 17cal 3.24/5.61mph
5) 0.83m - 9:00(10:49/m) 132/148bpm [1428b/mi] 90cal 5.55/7.78mph
6) 0.17m - 3:00(17:52/m) 116/139bpm [2072b/mi] 18cal 3.36/6.3mph
7) 0m - 4(16:43/m) 103/104bpm [1721b/mi] 3.59/3.28mph

9:00 3:00 9:00 3:00 9:00 3:00 4

Pin Map

0mi in 0

Pace

94%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:28	1:28	11:45	113 95-119	1328	163 156-166	3/0
0.25	2:55	1:27	11:34	119 115-122	1376	160 158-164	2/3
0.38	4:23	1:28	11:42	119 116-121	1393	161 158-162	6/4
0.50	5:48	1:26	11:26	120 118-125	1372	163 158-166	5/6
0.63	7:10	1:21	10:50	123 121-126	1333	163 162-166	6/9
0.75	8:33	1:23	11:08	123 119-126	1369	165 164-168	3/2
0.88	10:35	2:01	16:12	114 100-126	1847	133 112-168	2/4
1.00	12:40	2:05	16:39	102 94-120	1699	126 102-162	4/2
1.13	14:10	1:31	12:04	120 116-124	1449	162 160-166	3/2
1.25	15:38	1:28	11:41	119 117-123	1391	163 160-166	2/8
1.38	17:04	1:26	11:32	122 119-125	1406	163 160-166	1/4
1.50	18:30	1:25	11:24	121 119-123	1379	165 160-168	3/3
1.63	19:55	1:25	11:23	126 121-130	1433	163 160-168	2/3
1.75	21:30	1:35	12:37	123 115-126	1552	151 104-168	3/3
1.88	23:50	2:20	18:40	115 106-122	2147	114 106-124	3/3
2.00	25:19	1:29	11:51	125 110-136	1482	156 110-168	6/2
2.13	26:48	1:29	11:52	141 132-147	1673	162 160-166	2/2
2.25	28:15	1:27	11:37	137 129-143	1591	161 160-164	2/3
2.38	29:45	1:31	12:05	123 119-132	1486	160 158-162	2/4
2.50	31:09	1:23	11:07	123 118-127	1366	162 156-172	6/4
2.63	32:09	1:00	8:02	133 124-140	1069	172 168-176	2/2
2.75	33:42	1:34	12:29	135 123-142	1685	165 110-170	1/3
2.88	35:51	2:08	17:06	111 104-124	1898	114 98-122	1/2
2.89	36:05	14	19:07	104 103-104	1989	115 112-120	0/0

Heart

121/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 27m, Range 16m, Flat prediction 36:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

152 (176 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.0	163	2.5	28:53	11:34
Walk	19.9	113	0.4	7:11	18:27
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:31	46.69%	More
800m	5:07	10:18	42.41%	More
1km	6:34	10:34	43.08%	More
Mile	12:00	12:00	40.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:27	11:27	42.12
5km	39:00	12:33	43.21
5M	1:05:16	13:03	42.16
10km	1:22:34	13:17	41.74
10M	2:18:08	13:49	41.13
Half	3:05:00	14:07	40.12
20M	4:52:24	14:37	39.97
Mara	6:31:36	14:57	39.54

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