Wed 17th Nov 2021 at 6:31pm by Autumnleaves

Run > Coaching

breezy
cold

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Time
33:02
Miles
2.51
Min/mi
13:10
Pacing
89%
WAVA
42.11
Stride(cm)
76
Cals
274
Cadence
160
BPM
131
%MHR
70.6
B/mi
1719
Asc(m)
179
Hillscore
11
Surface
Road

Notes & Comments

4 comments

RR - all set off together and split about halfway. I stayed with the C25k graduates - who promptly picked up their pace a bit which was interesting! 33 minutes, no walking.
Split Summary
===
1) 1m - 13:10(13:10/m) 138/166bpm [1818b/mi] 129cal 4.55/5.11mph
2) 1m - 12:58(12:58/m) 124/131bpm [1607b/mi] 96cal 4.63/5.74mph
3) 0.51m - 6:54(13:34/m) 125/129bpm [1696b/mi] 49cal 4.42/4.76mph

13:10 12:58 6:54

	RRR-CAZ 🇬🇧 👍
	northernslowcoach
	LindsD Nice
	Sombrero Great stuff

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:37	1:37	12:57	155 139-166	2008	163 118-174	0/4
0.25	3:13	1:36	12:46	160 157-162	2043	163 160-166	3/5
0.38	4:47	1:34	12:29	162 161-164	2021	162 160-164	33/0
0.50	6:22	1:36	12:45	138 122-165	1759	163 156-166	11/8
0.63	7:52	1:30	12:02	126 121-134	1516	160 158-164	3/30
0.75	9:23	1:30	12:04	127 122-130	1532	162 156-164	8/3
0.88	11:25	2:02	16:14	121 115-127	1965	159 154-162	8/12
1.00	13:10	1:46	14:05	123 121-125	1733	159 156-162	13/4
1.13	14:34	1:24	11:11	123 120-125	1376	161 158-164	12/23
1.25	16:21	1:47	14:16	122 116-127	1740	160 154-164	10/12
1.38	18:01	1:40	13:17	123 117-130	1634	157 150-164	2/12
1.50	19:43	1:42	13:35	128 126-130	1738	161 158-164	16/8
1.63	21:18	1:36	12:46	125 123-127	1595	158 156-160	16/10
1.75	22:58	1:40	13:21	124 122-129	1655	158 150-162	12/11
1.88	24:33	1:35	12:40	123 119-128	1558	157 154-160	13/12
2.00	26:09	1:35	12:40	118 117-120	1495	158 156-160	11/22
2.13	27:47	1:38	13:06	121 118-125	1586	158 154-160	9/12
2.25	29:29	1:42	13:39	125 123-126	1706	158 154-162	6/8
2.38	31:07	1:38	13:04	128 125-129	1672	160 158-162	15/5
2.50	32:48	1:41	13:29	126 125-127	1700	158 154-160	4/12
2.51	33:02	14	29:29	125 125-125	3685	-	0/0

Heart

131/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 179m, Range 54m, Flat prediction 33:16

Elevation Graph

Biggest Climbs (m)	Min/mi
54 14.3%	12:31
16 13.4%	11:57
13 12.7%	13:30
12 4.7%	13:22
12 10.2%	13:11
See your biggest climbs

Cadence

160 (174 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	160	2.5	33:02	13:10
Walk	0.0	118	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:56	11:49	34.61%	More
800m	6:06	12:16	37.07%	More
1km	7:42	12:24	38.17%	More
Mile	12:52	12:52	38.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:01	12:01	41.52
5km	41:46	13:27	41.74
5M	1:10:26	14:05	40.45
10km	1:29:26	14:24	39.91
10M	2:30:52	15:05	39.05
Half	3:22:58	15:30	37.94
20M	5:23:06	16:09	37.58
Mara	7:14:42	16:35	37.05

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