-
Time
45:01
-
Miles
3.77
-
Min/mi
11:56
-
Pacing
76%
-
WAVA
42.31
-
Stride(cm)
87
-
Cals
531
-
Cadence
154
-
BPM
138
-
%MHR
77.2
-
B/mi
1649
-
Asc(m)
53
-
Hillscore
6
-
Surface
Road
Notes & Comments
Garmin Coach Half Session 4.4 Stride repeats
===
1) 0.72m - 10:00(13:53/m) 117/145bpm [1624b/mi] 96cal
2) 0.06m - 30(8:40/m) 128/133bpm [1109b/mi] 6cal
3) 0.03m - 20(10:32/m) 137/140bpm [1442b/mi] 3cal
4) 0.06m - 45(13:12/m) 143/147bpm [1888b/mi] 9cal
5) 0.05m - 20(7:15/m) 144/145bpm [1043b/mi] 4cal
6) 0.05m - 45(14:38/m) 148/154bpm [2166b/mi] 9cal
7) 0.04m - 20(7:36/m) 142/148bpm [1078b/mi] 4cal
8) 0.05m - 45(14:20/m) 147/151bpm [2107b/mi] 9cal
9) 0.05m - 20(7:19/m) 136/139bpm [995b/mi] 4cal
10) 0.05m - 45(15:17/m) 148/153bpm [2263b/mi] 9cal
11) 0.05m - 20(7:20/m) 142/146bpm [1041b/mi] 4cal
12) 0.05m - 45(14:48/m) 149/155bpm [2206b/mi] 9cal
13) 0.05m - 20(7:23/m) 147/154bpm [1084b/mi] 4cal
14) 0.05m - 45(14:34/m) 156/161bpm [2272b/mi] 10cal
15) 0.05m - 20(7:12/m) 149/155bpm [1073b/mi] 4cal
16) 0.05m - 45(14:45/m) 157/160bpm [2317b/mi] 10cal
17) 0.04m - 20(7:53/m) 144/148bpm [1135b/mi] 4cal
18) 0.06m - 45(13:09/m) 147/156bpm [1934b/mi] 9cal
19) 0.05m - 20(7:12/m) 150/155bpm [1079b/mi] 5cal
20) 0.05m - 45(14:43/m) 159/166bpm [2341b/mi] 10cal
21) 0.05m - 20(6:53/m) 155/161bpm [1067b/mi] 5cal
22) 0.05m - 45(15:08/m) 163/168bpm [2467b/mi] 11cal
23) 0.69m - 10:00(14:26/m) 133/153bpm [1921b/mi] 105cal
24) 1m - 10:25(10:25/m) 148/163bpm [1541b/mi] 139cal
25) 0.34m - 3:16(9:44/m) 168/175bpm [1635b/mi] 49cal
10:00 30 20 45 20 45 20 45 20 45 20 45 20 45 20 45 20 45 20 45 20 45 10:00 10:25 3:16
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
2:08 |
2:08 |
17:07 |
90 83-100 |
1540 |
129 114-148 |
1/5 |
0.25 |
3:57 |
1:49 |
14:31 |
115 101-128 |
1670 |
143 118-162 |
0/5 |
0.38 |
5:46 |
1:48 |
14:26 |
126 112-142 |
1818 |
146 82-168 |
2/2 |
0.50 |
7:21 |
1:35 |
12:42 |
119 114-125 |
1511 |
149 124-246 |
3/1 |
0.63 |
8:42 |
1:21 |
10:51 |
136 125-145 |
1475 |
155 126-174 |
2/2 |
0.75 |
10:16 |
1:34 |
12:30 |
129 125-137 |
1611 |
142 122-182 |
3/0 |
0.88 |
11:40 |
1:24 +2
|
11:11 |
140 130-146 |
1566 |
155 122-184 |
4/0 |
1.00 |
12:58 |
1:18 |
10:24 |
145 137-154 |
1507 |
159 124-186 |
4/0 |
1.13 |
14:21 |
1:24 |
11:09 |
144 134-152 |
1606 |
154 120-190 |
5/0 |
1.25 |
15:55 |
1:34 |
12:33 |
147 140-154 |
1845 |
148 122-188 |
3/0 |
1.38 |
17:13 |
1:18 |
10:24 |
153 144-161 |
1590 |
167 122-192 |
5/0 |
1.50 |
18:34 |
1:21 |
10:49 |
150 140-160 |
1623 |
157 118-192 |
5/0 |
1.63 |
20:02 |
1:27 |
11:36 |
153 139-165 |
1776 |
149 112-194 |
5/0 |
1.75 |
21:33 |
1:31 |
12:10 |
158 148-168 |
1922 |
146 118-192 |
4/0 |
1.88 |
23:53 |
2:20 |
18:43 |
128 116-144 |
2396 |
141 124-164 |
4/1 |
2.00 |
26:10 |
2:17 |
18:14 |
127 108-141 |
2316 |
161 104-172 |
5/0 |
2.13 |
27:57 |
1:47 |
14:13 |
131 124-138 |
1863 |
159 142-164 |
2/0 |
2.25 |
29:11 |
1:14 |
9:54 |
141 137-145 |
1395 |
162 158-166 |
2/0 |
2.38 |
30:45 |
1:34 |
12:36 |
141 135-145 |
1776 |
158 154-162 |
4/2 |
2.50 |
32:21 |
1:36 +7
|
12:49 |
134 121-140 |
1716 |
157 124-164 |
1/4 |
2.63 |
33:42 |
1:21 |
10:45 |
139 126-145 |
1494 |
163 160-166 |
0/8 |
2.75 |
35:03 |
1:21 |
10:49 |
144 143-145 |
1557 |
160 156-164 |
0/6 |
2.88 |
36:16 |
1:13 |
9:47 |
146 143-149 |
1428 |
162 158-164 |
0/5 |
3.00 |
37:31 |
1:14 |
9:56 |
151 150-152 |
1499 |
162 158-168 |
0/7 |
3.13 |
38:42 |
1:12 |
9:32 |
153 151-156 |
1459 |
164 158-166 |
0/7 |
3.25 |
39:58 |
1:16 |
10:06 |
155 154-157 |
1566 |
162 156-168 |
0/6 |
3.38 |
41:18 |
1:20 |
10:36 |
156 154-159 |
1654 |
161 156-164 |
0/4 |
3.50 |
42:35 |
1:18 |
10:21 |
162 157-165 |
1676 |
164 160-166 |
2/2 |
3.63 |
43:49 |
1:14 |
9:51 |
170 168-173 |
1675 |
164 158-166 |
5/0 |
3.75 |
45:01 |
1:12 |
9:32 |
167 165-173 |
1592 |
165 158-174 |
3/3 |
3.77 |
45:10 |
9 |
8:51 |
175 175-175 |
1549 |
178 178-178 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
70.1 |
166 |
3 |
31:39 |
10:23 |
Walk |
27.8 |
124 |
0.7 |
12:32 |
17:25 |
Still |
2.2 |
- |
- |
59 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:36 |
36.47% |
More |
800m |
4:53 |
9:49 |
42.41% |
More |
1km |
6:11 |
9:56 |
43.68% |
More |
Mile |
9:57 |
9:57 |
46.06% |
More |
5k |
35:57 |
11:34 |
43.40% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:02 |
11:02 |
41.51 |
5km |
36:40 |
11:48 |
42.55 |
5M |
1:00:43 |
12:09 |
41.97 |
10km |
1:16:27 |
12:18 |
41.68 |
10M |
2:06:36 |
12:40 |
41.67 |
Half |
2:48:34 |
12:52 |
41.12 |
20M |
4:23:58 |
13:12 |
41.61 |
Mara |
5:51:26 |
13:25 |
41.67 |
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