Wed 22nd Sep 2021 at 6:32pm by Autumnleaves

Run > Coaching

Good
breezy

Follow User
0 👍

Time
28:15
Miles
1.76
Min/mi
16:03
Pacing
82%
WAVA
33.14
Stride(cm)
71
Cals
157
Cadence
141
BPM
108
%MHR
58.3
B/mi
1733
Asc(m)
90
Hillscore
5
Surface
Road

Notes & Comments

3 comments

C25k group - week 3 run #3. Doing well! Great fun - all very cheery. Beautiful weather helped.
Split Summary
===
1) 0.28m - 5:01(17:38/m) 90/99bpm [1587b/mi] 21cal 3.4/3.86mph
2) 0.12m - 1:32(12:40/m) 114/133bpm [1444b/mi] 11cal 4.74/5.85mph
3) 0.08m - 1:31(19:04/m) 116/126bpm [2211b/mi] 12cal 3.15/4.66mph
4) 0.24m - 3:01(12:22/m) 118/128bpm [1458b/mi] 23cal 4.85/5.41mph
5) 0.15m - 3:01(19:25/m) 102/122bpm [1980b/mi] 16cal 3.09/4.93mph
6) 0.12m - 1:31(12:22/m) 113/129bpm [1398b/mi] 9cal 4.85/5.2mph
7) 0.08m - 1:31(19:15/m) 110/129bpm [2117b/mi] 9cal 3.12/4.99mph
8) 0.25m - 3:01(12:00/m) 122/130bpm [1464b/mi] 23cal 5/5.43mph
9) 0.42m - 8:07(19:10/m) 99/125bpm [1897b/mi] 33cal 3.13/4.78mph

5:01 1:32 1:31 3:01 3:01 1:31 1:31 3:01 8:07

	northernslowcoach
	RRR-CAZ 🇬🇧
	LindsD Nice 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	1:15	1:15	19:58	88 83-94	1757	115 112-118	0/1
0.13	2:14	59	15:51	87 86-88	1379	118 116-118	0/7
0.19	3:22	1:08	18:06	93 88-97	1684	114 110-118	1/2
0.25	4:25	1:03	16:45	94 93-96	1574	114 112-118	6/0
0.31	5:18	53	14:09	88 83-92	1245	147 114-168	4/1
0.38	6:05	47	12:30	116 92-131	1450	169 164-172	12/0
0.44	7:11	1:06	17:33	126 120-133	2211	163 112-172	0/8
0.50	8:14	1:04	16:56	106 99-118	1795	127 116-164	4/10
0.56	9:01	47	12:31	115 107-121	1439	165 164-168	8/1
0.63	9:48	47	12:27	123 120-128	1531	164 164-166	1/2
0.69	10:34	46	12:15	121 120-123	1482	163 162-164	0/5
0.75	11:39	1:05	17:23	120 117-123	2085	143 114-160	4/3
0.81	12:47	1:08	18:09	102 92-114	1852	118 116-122	8/4
0.88	13:55	1:08	18:16	89 86-91	1626	117 114-118	2/7
0.94	14:44	48	12:54	104 86-120	1341	164 162-166	6/5
1.00	15:31	47	12:32	126 123-129	1579	163 162-164	3/0
1.06	16:43	1:12	19:18	116 102-129	2239	130 110-162	6/1
1.13	17:33	50	13:23	105 95-117	1405	153 116-166	0/5
1.19	18:18	45	11:54	122 115-128	1451	162 160-164	4/1
1.25	19:02	44	11:38	128 126-129	1489	162 160-164	7/1
1.31	19:49	48	12:40	126 124-128	1596	160 158-162	4/0
1.38	21:01	1:12	19:04	121 112-126	2307	140 118-162	3/8
1.44	22:12	1:12	19:09	106 99-112	2030	118 118-118	1/10
1.50	23:19	1:07	17:46	96 93-100	1706	116 110-118	9/1
1.56	24:31	1:11	19:03	93 92-95	1772	118 118-118	4/6
1.63	25:38	1:08	18:04	97 88-106	1753	115 110-118	8/6
1.69	26:47	1:08	18:13	93 92-95	1694	115 110-118	6/7
1.75	28:02	1:16	20:09	91 89-93	1833	114 112-118	3/7
1.76	28:15	13	22:13	90 90-90	2000	112 112-112	0/0

Heart

108/133max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 90m, Range 24m, Flat prediction 28:51

Elevation Graph

Biggest Climbs (m)	Min/mi
22 6.5%	15:37
13 6.6%	11:55
10 7.6%	17:41
See your biggest climbs

Cadence

141 (172 max) Stride Length: 71cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	34.7	164	0.8	9:49	12:43
Walk	65.2	116	1	18:25	18:39
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:59	11:59	33.80%	More
800m	6:51	13:46	32.58%	More
1km	9:07	14:40	31.86%	More
Mile	14:25	14:25	34.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	15:11	15:11	32.49
5km	52:45	16:59	32.67
5M	1:28:58	17:48	31.65
10km	1:52:58	18:11	31.22
10M	3:10:33	19:03	30.54
Half	4:16:23	19:34	29.67
20M	6:48:07	20:24	29.37
Mara	9:09:05	20:57	28.95

Bespoke Fields

Amend your bespoke fields

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry

To plan	RR
Pace (type)