Tue 21st Sep 2021 at 6:32pm by ascoey

Run > Coaching
  • Time
    45:01
  • Miles
    3.78
  • Min/mi
    11:55
  • Pacing
    50%
  • WAVA
    39.39
  • Stride(cm)
    83
  • Cals
    740
  • Cadence
    162
  • BPM
    125
  • %MHR
    74.2
  • B/mi
    1494
  • Asc(m)
    91
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.75m - 9:13(12:20/m) 120/162bpm [1479b/mi] 150cal 4.87/7.31mph
2) 0.32m - 3:00(9:18/m) 128/139bpm [1191b/mi] 54cal 6.45/8.04mph
3) 0.13m - 1:30(11:53/m) 130/141bpm [1545b/mi] 29cal 5.05/7.47mph
4) 0.29m - 3:00(10:30/m) 136/147bpm [1428b/mi] 60cal 5.71/9.75mph
5) 0.11m - 1:30(14:16/m) 125/130bpm [1784b/mi] 26cal 4.21/6.87mph
6) 0.18m - 3:00(17:00/m) 118/130bpm [2006b/mi] 43cal 3.53/6.72mph
7) 0.04m - 1:30(35:27/m) 97/103bpm [3439b/mi] 8cal 1.69/3.88mph
8) 0.28m - 3:00(10:50/m) 133/145bpm [1440b/mi] 54cal 5.54/9.31mph
9) 0.13m - 1:30(11:25/m) 123/127bpm [1404b/mi] 23cal 5.26/7.31mph
10) 0.23m - 3:00(12:55/m) 115/137bpm [1485b/mi] 35cal 4.65/7.1mph
11) 0.09m - 1:30(16:38/m) 128/138bpm [2128b/mi] 26cal 3.61/6.82mph
12) 0.34m - 3:00(8:51/m) 141/150bpm [1249b/mi] 59cal 6.78/8.45mph
13) 0.06m - 1:30(24:36/m) 121/139bpm [2976b/mi] 22cal 2.44/4.3mph
14) 0.84m - 8:47(10:28/m) 131/144bpm [1371b/mi] 151cal 5.73/6.35mph
9:13 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 8:47

Pace

38% 6% 10% 26% 8% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:26 1:26 +1 11:30 129 85-159 1483 165 160-172 6/2
0.25 2:42 1:16 10:05 145 132-162 1461 166 162-172 2/3
0.38 3:53 1:12 9:33 125 119-131 1193 166 160-172 3/7
0.50 5:20 1:26 +18 11:30 120 116-125 1380 168 160-176 8/6
0.63 7:17 1:57 +49 15:39 119 101-130 1862 162 120-172 7/7
0.75 10:36 3:19 +18 26:29 107 81-126 2834 159 120-180 5/5
0.88 11:58 1:23 11:00 121 96-135 1331 173 162-180 3/1
1.00 13:05 1:07 8:55 135 132-138 1203 171 168-174 3/2
1.13 14:16 1:11 9:32 137 132-140 1305 165 118-176 5/3
1.25 15:31 1:15 9:57 130 123-142 1293 171 106-190 1/5
1.38 16:46 1:15 10:02 143 141-147 1435 170 162-180 11/3
1.50 18:23 1:37 12:53 128 120-138 1650 164 118-174 2/6
1.63 20:00 1:37 12:58 122 120-126 1582 157 108-168 6/2
1.75 21:44 1:43 13:47 124 114-129 1709 160 118-174 5/7
1.88 24:43 3:00 23:58 104 93-125 2492 148 98-186 1/2
2.00 25:50 1:07 8:55 141 130-145 1257 176 166-198 2/3
2.13 27:40 1:50 14:38 131 118-143 1918 156 106-174 10/0
2.25 29:06 1:26 11:25 124 118-127 1417 159 118-178 2/2
2.38 30:57 1:51 14:48 108 92-124 1599 140 100-182 4/5
2.50 32:25 1:28 11:47 135 130-138 1591 158 108-180 0/5
2.63 33:46 1:21 10:48 122 110-136 1318 155 102-198 5/1
2.75 34:48 1:01 8:12 145 137-149 1188 178 174-186 5/3
2.88 36:08 1:20 10:43 146 139-150 1564 169 122-184 3/5
3.00 39:17 3:09 +46 25:13 116 98-139 2925 142 102-176 5/7
3.13 40:36 1:19 10:31 128 121-132 1345 169 166-172 3/5
3.25 41:51 1:15 10:01 128 126-131 1282 168 164-170 3/1
3.38 43:07 1:16 10:07 132 128-136 1334 169 166-176 5/4
3.50 44:24 1:17 10:20 141 138-144 1457 168 166-172 4/8
3.63 45:40 1:15 10:03 140 138-142 1407 168 164-170 8/1
3.75 46:53 1:13 9:46 134 131-137 1308 169 166-176 5/7
3.78 47:12 19 11:55 131 131-131 1561 167 166-168 0/4

Heart

125/162max
  • Show Beats/Mile

Elevation

Asc 91m, Range 16m, Flat prediction 45:55
Elevation Graph
Biggest Climbs (m) Min/mi
11 3.4% 9:39
10 7.1% 7:39
See your biggest climbs

Cadence

162 (198 max) Stride Length: 83cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.7 170 3.5 37:44 11:19
Walk 14.7 112 0.3 7:13 26:18
Still 0.7 - - 21 -
Pause 3.9 - - 1:54 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:47 42.37% More
800m 4:39 9:22 41.26% More
1km 5:59 9:37 41.89% More
Mile 11:00 11:00 38.74% More
5k 39:19 12:39 36.87% More

Predictions

Dist Time Per Mile WAVA
1M 10:31 10:31 40.50
5km 36:20 11:42 39.89
5M 1:01:08 12:14 38.59
10km 1:17:32 12:29 38.00
10M 2:10:28 13:03 37.32
Half 2:55:18 13:23 36.46
20M 4:38:28 13:55 36.37
Mara 6:14:09 14:17 36.10

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