-
Time
1:20:26
-
Miles
7.07
-
Min/mi
11:23
-
Pacing
80%
-
WAVA
45.45
-
Stride(cm)
91
-
Cals
990
-
Cadence
156
-
BPM
141
-
%MHR
78.9
-
B/mi
1607
-
Asc(m)
68
-
Hillscore
2
-
Surface
Road
Notes & Comments
Garmin Coach Half Session 8.1 Progression run
===
1) 0.02m - 26(25:13/m) 84/89bpm [2118b/mi] 1cal
2) 1m - 11:38(11:38/m) 130/148bpm [1512b/mi] 147cal
3) 1m - 12:01(12:01/m) 130/145bpm [1562b/mi] 137cal
4) 1m - 10:42(10:42/m) 140/146bpm [1497b/mi] 138cal
5) 1m - 10:48(10:48/m) 142/154bpm [1534b/mi] 135cal
6) 1m - 11:11(11:11/m) 146/151bpm [1632b/mi] 140cal
7) 0.32m - 3:41(11:35/m) 151/160bpm [1749b/mi] 46cal
8) 0.98m - 10:00(10:12/m) 159/167bpm [1623b/mi] 138cal
9) 0.55m - 5:00(9:07/m) 170/178bpm [1550b/mi] 75cal
10) 0.21m - 5:00(24:10/m) 134/174bpm [3238b/mi] 33cal
26 11:38 12:01 10:42 10:48 11:11 3:41 10:00 5:00 5:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.25 |
3:13 |
3:13 |
12:54 |
110 80-132 |
1418 |
154 96-164 |
3/3 |
0.50 |
6:24 |
3:11 |
12:43 |
133 114-147 |
1690 |
155 114-162 |
6/3 |
0.75 |
9:10 |
2:46 |
11:05 |
137 127-144 |
1518 |
160 156-166 |
3/2 |
1.00 |
11:53 |
2:43 |
10:50 |
138 131-146 |
1495 |
159 156-164 |
4/5 |
1.25 |
14:32 |
2:40 |
10:38 |
133 130-138 |
1415 |
160 152-164 |
5/3 |
1.50 |
17:28 |
2:56 |
11:44 |
139 131-145 |
1631 |
158 152-164 |
9/8 |
1.75 |
20:14 |
2:45 |
11:01 |
131 126-137 |
1444 |
159 152-162 |
9/8 |
2.00 |
23:52 |
3:38 |
14:33 |
119 89-136 |
1731 |
150 102-162 |
6/7 |
2.25 |
26:31 |
2:39 |
10:35 |
138 135-141 |
1460 |
158 154-162 |
3/5 |
2.50 |
29:11 |
2:41 |
10:43 |
138 136-139 |
1479 |
159 156-162 |
5/7 |
2.75 |
31:48 |
2:37 |
10:28 |
139 134-142 |
1454 |
159 154-162 |
6/5 |
3.00 |
34:35 |
2:46 |
11:05 |
144 141-146 |
1597 |
157 152-162 |
6/5 |
3.25 |
37:24 |
2:49 |
11:16 |
148 143-154 |
1667 |
157 152-162 |
10/1 |
3.50 |
40:07 |
2:44 |
10:55 |
143 134-152 |
1562 |
156 152-160 |
11/0 |
3.75 |
42:44 |
2:37 |
10:27 |
138 131-140 |
1442 |
157 154-160 |
2/8 |
4.00 |
45:23 |
2:39 |
10:35 |
138 136-142 |
1461 |
157 152-162 |
0/11 |
4.25 |
48:06 |
2:43 |
10:52 |
144 141-147 |
1565 |
157 154-160 |
3/7 |
4.50 |
50:57 |
2:51 |
11:25 |
145 140-147 |
1656 |
156 150-160 |
4/4 |
4.75 |
53:39 |
2:42 |
10:49 |
148 144-151 |
1600 |
158 148-160 |
4/4 |
5.00 |
56:34 |
2:54 |
11:37 |
146 142-150 |
1697 |
155 150-162 |
9/3 |
5.25 |
59:26 |
2:52 |
11:29 |
150 145-156 |
1722 |
157 150-162 |
8/9 |
5.50 |
1:02:07 |
2:41 |
10:43 |
157 148-164 |
1682 |
158 146-164 |
6/4 |
5.75 |
1:04:39 |
2:32 |
10:08 |
157 154-162 |
1591 |
160 154-162 |
3/4 |
6.00 |
1:07:11 |
2:33 |
10:10 |
159 153-164 |
1617 |
158 154-162 |
2/2 |
6.25 |
1:09:46 |
2:35 |
10:21 |
161 157-166 |
1667 |
160 154-164 |
3/2 |
6.50 |
1:12:07 |
2:20 |
9:22 |
166 160-172 |
1555 |
162 156-166 |
5/4 |
6.75 |
1:14:23 |
2:17 |
9:06 |
171 166-177 |
1557 |
163 158-168 |
4/4 |
7.00 |
1:17:58 |
3:35 |
14:19 |
151 122-177 |
2162 |
129 110-174 |
2/6 |
7.07 |
1:20:26 |
2:28 |
35:20 |
123 113-128 |
4346 |
114 110-118 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.4 |
158 |
6.8 |
1:14:20 |
10:52 |
Walk |
5.6 |
114 |
0.2 |
4:31 |
19:47 |
Still |
2.0 |
- |
- |
1:35 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:15 |
9:02 |
38.73% |
More |
800m |
4:32 |
9:07 |
45.68% |
More |
1km |
5:44 |
9:14 |
47.05% |
More |
Mile |
9:38 |
9:38 |
47.54% |
More |
5k |
32:35 |
10:29 |
47.89% |
More |
5 miles |
52:58 |
10:36 |
48.11% |
More |
10k |
1:07:21 |
10:50 |
47.30% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:07 |
10:07 |
45.27 |
5km |
33:39 |
10:50 |
46.37 |
5M |
55:43 |
11:09 |
45.73 |
10km |
1:10:09 |
11:17 |
45.42 |
10M |
1:56:10 |
11:37 |
45.41 |
Half |
2:34:39 |
11:48 |
44.82 |
20M |
4:02:11 |
12:07 |
45.35 |
Mara |
5:22:26 |
12:18 |
45.42 |
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