Sat 18th Sep 2021 at 9:06am by Autumnleaves

Run > Coaching

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Time
28:31
Miles
1.68
Min/mi
16:58
Pacing
75%
WAVA
31.18
Stride(cm)
71
Cals
171
Cadence
134
BPM
110
%MHR
59.4
B/mi
1865
Asc(m)
98
Surface
Trail

Notes & Comments

4 comments

Couch to 5k - week 3. Split group into two, went well.
Split Summary
===
1) 0.25m - 5:01(20:17/m) 97/101bpm [1968b/mi] 25cal 2.96/3.51mph
2) 0.13m - 1:30(11:27/m) 116/127bpm [1328b/mi] 11cal 5.24/5.38mph
3) 0.08m - 1:31(18:25/m) 117/127bpm [2154b/mi] 12cal 3.26/5.18mph
4) 0.23m - 3:01(13:06/m) 125/134bpm [1638b/mi] 26cal 4.58/4.97mph
5) 0.16m - 3:01(19:02/m) 111/130bpm [2112b/mi] 19cal 3.15/4.76mph
6) 0.12m - 1:30(12:25/m) 123/131bpm [1528b/mi] 12cal 4.83/5.34mph
7) 0.09m - 1:31(17:18/m) 120/132bpm [2076b/mi] 12cal 3.47/4.97mph
8) 0.24m - 3:01(12:36/m) 124/132bpm [1563b/mi] 24cal 4.76/4.93mph
9) 0.24m - 5:01(20:33/m) 99/131bpm [2034b/mi] 21cal 2.92/4.93mph
10) 0.14m - 3:24(24:13/m) 91/96bpm [2204b/mi] 9cal 2.48/3.57mph

5:01 1:30 1:31 3:01 3:01 1:30 1:31 3:01 5:01 3:24

	northernslowcoach
	snogard 😀
	RRR-CAZ 🇬🇧
	LindsD Well done. Glad they are progressing well

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	1:34	1:34	24:57	96 91-99	2395	117 104-126	0/3
0.13	2:45	1:12	19:05	95 93-97	1813	119 118-124	0/7
0.19	3:51	1:06	17:37	98 97-99	1727	119 118-122	3/12
0.25	4:58	1:06	17:42	99 97-100	1753	125 114-164	6/4
0.31	5:43	45	12:06	111 102-118	1343	165 160-168	2/5
0.38	6:28	45	12:07	122 118-127	1477	164 164-166	6/1
0.44	7:33	1:05	17:19	121 110-127	2094	128 108-166	2/4
0.50	8:35	1:01	16:20	110 103-121	1797	145 112-164	4/3
0.56	9:24	50	13:16	128 120-134	1699	162 160-164	5/9
0.63	10:12	48	12:41	131 130-132	1662	164 164-164	10/3
0.69	11:01	49	13:03	127 125-129	1657	164 164-164	4/5
0.75	12:07	1:06	17:44	122 113-130	2163	118 110-164	3/5
0.81	13:16	1:09	18:23	107 104-110	1966	117 114-118	2/2
0.88	14:21	1:05	17:24	108 99-119	1879	135 108-168	2/9
0.94	15:08	46	12:23	125 122-128	1549	166 164-168	8/3
1.00	16:04	56	14:54	129 125-132	1922	138 106-170	5/3
1.06	17:10	1:06	17:40	115 108-122	2031	125 110-240	1/14
1.13	17:58	48	12:53	118 109-123	1520	163 160-166	17/8
1.19	18:46	48	12:42	127 122-132	1614	164 162-166	7/5
1.25	19:32	46	12:18	129 128-130	1586	164 162-164	5/7
1.31	20:28	55	14:47	129 127-131	1908	153 118-164	2/7
1.38	21:38	1:11	18:50	115 104-125	2165	117 108-122	8/6
1.44	22:56	1:18	20:42	95 92-103	1967	112 106-116	6/2
1.50	24:13	1:17	20:35	85 83-92	1750	111 106-118	8/4
1.56	25:28	1:15	19:57	86 82-92	1715	110 102-114	1/1
1.63	26:48	1:20	21:24	90 83-96	1926	108 104-114	12/6
1.68	28:32	1:44	30:36	94 93-96	2877	114 102-122	1/1

Heart

110/134max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 98m, Range 34m, Flat prediction 28:31

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

134 (240 max) Stride Length: 71cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	33.4	164	0.7	9:31	12:49
Walk	66.5	114	0.9	18:59	20:13
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:14	13:00	31.14%	More
800m	6:59	14:02	31.94%	More
1km	9:15	14:53	31.37%	More
Mile	14:29	14:29	34.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	16:08	16:08	30.58
5km	56:02	18:02	30.76
5M	1:34:31	18:54	29.79
10km	2:00:01	19:19	29.39
10M	3:22:27	20:15	28.75
Half	4:32:22	20:47	27.92
20M	7:13:35	21:41	27.65
Mara	9:43:20	22:16	27.25

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