Wed 24th Nov 2021 at 6:32pm by Autumnleaves

Run > Coaching

  • Good
  • breezy
  • cold
  • Time
    37:29
  • Miles
    3.00
  • Min/mi
    12:30
  • Pacing
    37%
  • WAVA
    44.85
  • Stride(cm)
    80
  • Cals
    306
  • Cadence
    162
  • BPM
    124
  • %MHR
    66.8
  • B/mi
    1544
  • Asc(m)
    108
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

4 comments
RR - All set off together, took C25k group for 35 minutes- they did brilliantly.
Split Summary
===
1) 1m - 11:48(11:48/m) 129/139bpm [1523b/mi] 112cal 5.08/52.33mph
2) 1m - 12:17(12:17/m) 126/132bpm [1549b/mi] 103cal 4.88/5.53mph
3) 0.85m - 10:56(12:56/m) 125/131bpm [1616b/mi] 81cal 4.64/5.43mph
4) 0.16m - 2:28(15:41/m) 107/127bpm [1679b/mi] 10cal 3.82/6.82mph
11:48 12:17 10:56 2:28
northernslowcoach
Well done all :)
RRR-CAZ 🇬🇧
LindsD
They really did!
snogard
😀

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 1:25 1:25 11:22 119 96-135 1354 164 160-172 0/3
0.25 2:55 1:29 11:54 132 129-136 1570 167 160-172 0/2
0.38 4:23 1:28 11:47 131 127-134 1544 170 166-176 5/4
0.50 5:48 1:25 11:21 127 124-129 1442 169 168-172 8/4
0.63 7:13 1:25 11:19 132 127-135 1494 168 164-174 9/11
0.75 8:41 1:28 11:42 133 130-137 1556 164 160-166 3/5
0.88 10:15 1:34 12:32 131 124-135 1641 159 134-166 6/6
1.00 11:48 1:33 12:25 128 126-130 1590 162 160-164 16/12
1.13 13:20 1:32 12:17 126 123-127 1547 162 160-164 9/17
1.25 15:40 2:20 +57 18:42 123 111-131 2299 160 118-164 15/7
1.38 17:11 1:31 12:08 125 120-128 1518 160 154-164 8/6
1.50 18:43 1:32 12:15 127 124-129 1556 159 156-162 14/19
1.63 20:29 1:46 14:05 126 122-130 1775 158 152-160 12/7
1.75 21:58 1:29 11:54 126 123-129 1498 160 156-162 7/9
1.88 23:29 1:31 12:10 127 123-131 1546 162 158-164 5/7
2.00 25:19 1:50 +18 14:39 128 124-132 1875 164 160-166 2/5
2.13 26:50 1:31 12:05 125 122-127 1510 165 162-166 8/4
2.25 28:41 1:51 14:48 122 116-127 1806 164 162-166 7/7
2.38 30:07 1:26 11:27 124 118-127 1421 164 162-168 2/10
2.50 31:43 1:36 12:51 127 121-130 1631 162 160-164 7/4
2.63 33:23 1:40 13:22 126 123-129 1684 159 156-164 7/5
2.75 35:02 1:39 13:13 123 120-125 1627 159 156-160 6/13
2.88 36:56 1:54 15:11 123 117-126 1868 150 118-162 20/8
3.00 42:41 5:45 +4:00 46:00 102 72-119 4692 157 112-174 4/0
3.00 42:45 4 22:37 111 111-111 2510 172 172-172 0/0

Heart

124/137max
  • Show Beats/Mile

Elevation

Asc 108m, Range 27m, Flat prediction 37:33
Elevation Graph
Biggest Climbs (m) Min/mi
12 9.7% 11:41
See your biggest climbs

Cadence

162 (176 max) Stride Length: 80cm Run: 95.7% Walk: 4.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:46 11:10 36.63% More
800m 5:39 11:22 39.97% More
1km 7:08 11:29 41.20% More
Mile 11:48 11:48 42.30% More

Predictions

Dist Time Per Mile WAVA
1M 11:13 11:13 44.48
5km 38:57 12:32 44.76
5M 1:05:42 13:08 43.37
10km 1:23:26 13:26 42.78
10M 2:20:43 14:04 41.86
Half 3:09:20 14:27 40.67
20M 5:01:23 15:04 40.29
Mara 6:45:29 15:29 39.71

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