Sat 13th Nov 2021 at 9:02am by Autumnleaves

Run > Coaching

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Time
43:54
Miles
3.22
Min/mi
13:38
Pacing
82%
WAVA
41.18
Stride(cm)
76
Cals
357
Cadence
156
BPM
126
%MHR
67.9
B/mi
1713
Asc(m)
160
Hillscore
5
Surface
Mixed

Notes & Comments

5 comments

RR - combined groups for the first mile and a bit 😀 I stayed with beginner group - kept them running for 33 minutes. Walk/ran last bit to get groups together. Went really well.
Split Summary
===
1) 1m - 13:27(13:27/m) 120/129bpm [1615b/mi] 113cal 4.46/4.93mph
2) 1m - 12:19(12:19/m) 130/168bpm [1602b/mi] 115cal 4.87/5.53mph
3) 0.57m - 7:15(12:40/m) 128/133bpm [1622b/mi] 59cal 4.74/5.34mph
4) 0.65m - 10:52(16:44/m) 122/149bpm [2041b/mi] 70cal 3.59/7.91mph

13:27 12:19 7:15 10:52

	Ness Sounds great! 😁
	LindsD Does sound good
	northernslowcoach Good stuff
	RRR-CAZ 🇬🇧 Great
	Bintmcskint Excellent stuff

Pace

98%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:43	1:43	13:41	114 108-128	1559	157 110-172	5/3
0.25	3:23	1:40	13:20	117 114-124	1559	167 164-172	0/11
0.38	5:00	1:37	13:00	121 119-124	1572	166 164-170	12/3
0.50	6:44	1:44	13:55	120 116-122	1669	164 160-166	6/13
0.63	8:30	1:45	14:03	122 120-123	1715	164 160-166	18/7
0.75	10:32	2:02 +22	16:19	119 113-123	1941	157 118-166	4/8
0.88	12:09	1:36	12:51	124 121-125	1594	164 162-168	12/8
1.00	13:49	1:40	13:20	125 123-127	1667	163 160-166	13/7
1.13	15:20	1:32	12:14	127 126-129	1553	161 160-164	7/6
1.25	16:57	1:37	12:55	144 128-168	1860	163 160-166	0/11
1.38	18:29	1:32	12:13	128 124-131	1563	163 160-166	11/11
1.50	19:57	1:28	11:48	130 127-132	1534	163 160-164	7/7
1.63	21:27	1:30	12:02	131 128-133	1576	164 162-164	7/5
1.75	23:03	1:36	12:44	132 128-135	1681	163 158-166	6/7
1.88	24:36	1:33	12:22	129 127-132	1595	162 158-164	4/4
2.00	26:08	1:32	12:19	127 123-129	1564	161 156-164	2/7
2.13	27:36	1:28	11:48	128 124-131	1510	165 164-168	10/6
2.25	29:22	1:46	14:04	122 119-126	1716	164 160-174	12/11
2.38	31:00	1:38	13:05	129 126-133	1687	165 162-170	5/19
2.50	32:31	1:31	12:06	129 128-131	1561	163 160-166	6/6
2.63	34:24	1:53	15:02	132 129-138	1985	168 118-188	7/10
2.75	35:44	1:20	10:41	142 137-147	1516	184 180-188	7/1
2.88	37:24	1:41	13:25	138 119-148	1851	145 124-184	5/6
3.00	39:47	2:22	18:58	112 106-118	2124	137 116-248	7/3
3.13	42:15	2:29	19:48	123 105-140	2436	116 108-124	12/9
3.22	44:16	2:01	20:48	110 107-116	2287	119 110-124	6/6

Heart

126/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 160m, Range 34m, Flat prediction 44:19

Elevation Graph

Biggest Climbs (m)	Min/mi
19 9.4%	12:43
16 10.1%	12:11
13 6.1%	12:47
See your biggest climbs

Cadence

156 (248 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.0	165	2.8	35:51	12:44
Walk	18.9	119	0.4	8:23	20:37
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:56	11:49	34.62%	More
800m	6:00	12:03	37.70%	More
1km	7:35	12:12	38.80%	More
Mile	12:13	12:13	40.87%	More
5k	41:50	13:28	41.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:09	12:09	41.07
5km	42:12	13:35	41.31
5M	1:11:12	14:14	40.02
10km	1:30:24	14:33	39.49
10M	2:32:29	15:15	38.63
Half	3:25:09	15:40	37.54
20M	5:26:34	16:20	37.18
Mara	7:19:22	16:46	36.65

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