Sat 4th Dec 2021 at 9:00am by Autumnleaves

Run > Coaching

Good
showers
windy
cold

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Time
38:47
Miles
3.17
Min/mi
12:14
Pacing
87%
WAVA
45.87
Stride(cm)
79
Cals
350
Cadence
167
BPM
130
%MHR
70.2
B/mi
1589
Asc(m)
122
Hillscore
4
Surface
Mixed

Notes & Comments

9 comments

RR - short route, beginners aiming for 38 minutes of running. Weather very wet and windy but they were undaunted and we had a nice run.

Split Summary
===
1) 1m - 12:36(12:36/m) 127/135bpm [1601b/mi] 115cal 4.76/5.51mph
2) 1m - 11:47(11:47/m) 131/135bpm [1544b/mi] 107cal 5.09/5.63mph
3) 1m - 12:03(12:03/m) 132/139bpm [1591b/mi] 106cal 4.98/5.68mph
4) 0.17m - 2:21(13:46/m) 137/141bpm [1887b/mi] 22cal 4.36/5.34mph

12:36 11:47 12:03 2:21

	Ness With the RR group? Looks like it’s going well if it is.
	snogard 😀
	northernslowcoach
	Sombrero Top
	Autumnleaves Notes added
	Ness Good stuff! Looks like you’ve got a good beginners group. Hope they continue to enjoy their training.
	Autumnleaves They are a great group and doing brilliantly! Sticking to time based training has worked well.
	LindsD Nice work. It it so nice to read about your RR groups
	RRR-CAZ 🇬🇧 👍

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	1:39	1:39	13:11	121 93-134	1594	165 158-170	0/4
0.25	3:15	1:37	12:53	128 120-134	1650	168 164-174	0/4
0.38	4:49	1:34	12:31	130 128-133	1626	169 168-170	1/4
0.50	6:18	1:29	11:52	131 128-133	1554	169 166-172	14/0
0.63	7:46	1:27	11:40	125 116-133	1458	169 168-172	4/13
0.75	9:52	2:06 +14	16:47	129 123-133	2166	162 124-166	6/7
0.88	11:22	1:30	11:59	128 125-131	1533	167 164-168	7/8
1.00	12:50	1:28	11:48	127 123-130	1498	169 166-170	17/10
1.13	14:13	1:23	11:06	129 127-131	1432	168 168-168	4/7
1.25	15:44	1:31	12:08	130 128-133	1577	167 166-168	5/2
1.38	17:17	1:33	12:22	131 129-132	1620	167 164-168	1/9
1.50	18:48	1:31	12:06	131 129-132	1585	164 162-166	11/9
1.63	20:12	1:24	11:13	132 130-133	1480	167 164-170	10/8
1.75	21:35	1:23	11:03	132 129-135	1458	168 166-170	5/10
1.88	23:09	1:35	12:38	132 131-134	1667	166 162-168	15/6
2.00	24:49	1:40 +12	13:16	129 125-135	1712	166 164-170	5/8
2.13	26:11	1:22	10:56	131 128-132	1433	169 166-172	6/9
2.25	27:33	1:21	10:52	132 130-133	1434	168 166-170	7/4
2.38	29:07	1:34	12:34	130 127-132	1634	166 164-166	3/4
2.50	30:36	1:29	11:50	133 130-136	1575	166 166-168	5/7
2.63	32:05	1:30	11:59	132 129-134	1583	167 166-168	7/8
2.75	33:53	1:47	14:20	134 130-137	1920	163 160-166	16/10
2.88	35:19	1:26	11:26	131 129-132	1499	166 166-168	9/5
3.00	36:52	1:33	12:25	137 134-139	1700	167 164-168	7/5
3.13	38:25	1:33	12:24	137 134-139	1698	166 156-170	8/1
3.17	39:13	48	17:49	137 133-140	2442	164 156-168	0/4

Heart

130/140max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 122m, Range 37m, Flat prediction 38:50

Elevation Graph

Biggest Climbs (m)	Min/mi
17 6.2%	11:49
12 5.6%	12:21
11 10.4%	12:25
See your biggest climbs

Cadence

167 (174 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	166	3.2	38:43	12:22
Walk	0.2	124	0	4	16:17
Pause	1.1	-	-	26	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:43	10:54	37.51%	More
800m	5:41	11:25	39.81%	More
1km	7:07	11:26	41.36%	More
Mile	11:40	11:40	42.78%	More
5k	38:05	12:16	45.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:55	10:55	45.71
5km	37:56	12:13	45.96
5M	1:03:59	12:48	44.53
10km	1:21:15	13:05	43.93
10M	2:17:03	13:42	42.98
Half	3:04:23	14:05	41.76
20M	4:53:31	14:41	41.37
Mara	6:34:54	15:04	40.78

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