Tue 18th Jan 2022 at 7:20pm by ascoey
Run > Coaching
-
Time
21:13
-
Miles
1.42
-
Min/mi
14:56
-
Pacing
54%
-
WAVA
29.75
-
Stride(cm)
67
-
Cals
273
-
Cadence
161
-
BPM
114
-
%MHR
67.7
-
B/mi
1709
-
Asc(m)
44
-
Hillscore
1
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.04m - 1:31(40:53/m) 94/115bpm [3844b/mi] 14cal 1.47/3.74mph
2) 0.07m - 30(7:15/m) 118/136bpm [856b/mi] 7cal 8.27/10.33mph
3) 0.02m - 20(14:41/m) 132/136bpm [1937b/mi] 6cal 4.09/10.06mph
4) 0.02m - 30(23:59/m) 123/128bpm [2949b/mi] 8cal 2.5/4.07mph
5) 0.02m - 20(20:40/m) 113/116bpm [2336b/mi] 5cal 2.9/4.03mph
6) 0.03m - 30(16:50/m) 108/118bpm [1818b/mi] 6cal 3.56/7.66mph
7) 0.03m - 20(10:00/m) 127/131bpm [1270b/mi] 5cal 6/8.1mph
8) 0.06m - 30(9:02/m) 132/136bpm [1193b/mi] 9cal 6.64/9.37mph
9) 0.02m - 20(19:10/m) 125/131bpm [2396b/mi] 6cal 3.13/5.68mph
10) 0.02m - 30(28:26/m) 113/124bpm [3213b/mi] 7cal 2.11/3.95mph
11) 0.02m - 20(20:26/m) 96/99bpm [1962b/mi] 3cal 2.94/2.73mph
12) 0.02m - 30(25:48/m) 93/98bpm [2399b/mi] 3cal 2.33/2.88mph
13) 0.02m - 20(20:58/m) 82/87bpm [1719b/mi] 2cal 2.86/2.71mph
14) 0.05m - 30(9:41/m) 89/106bpm [861b/mi] 3cal 6.2/10.48mph
15) 0.03m - 20(12:53/m) 111/112bpm [1431b/mi] 4cal 4.66/9.37mph
16) 0.06m - 30(7:42/m) 120/131bpm [925b/mi] 7cal 7.79/10.58mph
17) 0.01m - 20(22:18/m) 101/130bpm [2252b/mi] 5cal 2.69/8.87mph
18) 0.07m - 30(7:40/m) 102/118bpm [781b/mi] 4cal 7.83/9.91mph
19) 0.02m - 20(15:15/m) 109/115bpm [1663b/mi] 4cal 3.93/8.47mph
20) 0.06m - 30(8:08/m) 117/138bpm [951b/mi] 6cal 7.38/7.74mph
21) 0.02m - 20(14:57/m) 138/139bpm [2063b/mi] 6cal 4.01/7.1mph
22) 0.02m - 30(21:31/m) 127/134bpm [2732b/mi] 9cal 2.79/5.63mph
23) 0.01m - 20(26:41/m) 113/120bpm [3016b/mi] 5cal 2.25/3.13mph
24) 0.02m - 30(30:22/m) 99/104bpm [3006b/mi] 4cal 1.98/3.05mph
25) 0.02m - 20(21:32/m) 97/98bpm [2088b/mi] 2cal 2.79/3.13mph
26) 0.02m - 30(32:44/m) 97/100bpm [3175b/mi] 4cal 1.83/3.15mph
27) 0.01m - 20(23:41/m) 98/100bpm [2321b/mi] 2cal 2.53/2.61mph
28) 0.01m - 30(53:45/m) 97/101bpm [5214b/mi] 4cal 1.12/2.61mph
29) 0.01m - 20(35:20/m) 88/93bpm [3110b/mi] 2cal 1.7/0mph
30) 0.01m - 30(36:21/m) 95/97bpm [3453b/mi] 3cal 1.65/3.67mph
31) 0.02m - 20(20:17/m) 99/101bpm [2008b/mi] 2cal 2.96/3.13mph
32) 0.04m - 30(13:38/m) 100/107bpm [1364b/mi] 4cal 4.4/8.25mph
33) 0.02m - 20(17:19/m) 113/116bpm [1957b/mi] 4cal 3.47/7.2mph
34) 0.52m - 6:22(12:20/m) 132/169bpm [1628b/mi] 108cal 4.86/6.26mph
1:31 30 20 30 20 30 20 30 20 30 20 30 20 30 20 30 20 30 20 30 20 30 20 30 20 30 20 30 20 30 20 30 20 6:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
1:40 |
1:40 |
26:37 |
99 81-115 |
2635 |
149 108-194 |
1/7 |
0.13 |
2:16 |
37 |
9:45 |
132 128-136 |
1286 |
171 80-196 |
0/1 |
0.19 |
3:35 |
1:19 |
21:01 |
114 101-127 |
2396 |
116 112-120 |
4/2 |
0.25 |
4:09 |
34 |
9:02 |
128 118-136 |
1157 |
163 120-192 |
3/3 |
0.31 |
5:11 |
1:02 |
16:33 |
122 107-136 |
2019 |
134 120-182 |
5/1 |
0.38 |
6:35 |
1:24 |
22:19 |
92 79-104 |
2052 |
118 118-118 |
2/2 |
0.44 |
7:12 |
37 |
9:52 |
100 83-112 |
986 |
189 186-192 |
0/4 |
0.50 |
7:44 |
33 |
8:42 |
118 109-131 |
1026 |
171 100-188 |
3/2 |
0.56 |
9:39 |
1:54 +1:18
|
30:31 |
102 86-131 |
3112 |
177 120-202 |
6/1 |
0.63 |
10:25 |
47 |
12:25 |
109 101-118 |
1353 |
167 126-202 |
2/4 |
0.69 |
10:56 |
31 |
8:17 |
127 111-139 |
1052 |
180 166-188 |
3/1 |
0.75 |
12:28 |
1:31 |
24:18 |
113 93-135 |
2746 |
122 120-126 |
4/5 |
0.81 |
14:25 |
1:57 |
31:17 |
96 87-101 |
3002 |
122 122-122 |
1/2 |
0.88 |
15:42 |
1:17 |
20:27 |
98 90-107 |
2005 |
140 118-176 |
3/1 |
0.94 |
17:21 |
1:39 |
26:28 |
104 86-117 |
2752 |
142 120-166 |
2/1 |
1.00 |
18:10 |
49 |
13:01 |
122 91-150 |
1588 |
168 162-174 |
0/2 |
1.06 |
18:53 |
43 |
11:33 |
159 153-163 |
1836 |
160 158-162 |
2/3 |
1.13 |
19:33 |
40 |
10:41 |
165 161-168 |
1762 |
167 164-170 |
1/0 |
1.19 |
20:14 |
41 |
11:01 |
144 131-161 |
1586 |
165 160-172 |
3/2 |
1.25 |
20:54 |
40 |
10:38 |
136 132-140 |
1447 |
163 162-166 |
12/0 |
1.31 |
21:30 |
36 |
9:29 |
130 125-136 |
1233 |
166 164-168 |
1/5 |
1.38 |
22:05 |
35 |
9:26 |
130 124-133 |
1226 |
166 162-174 |
4/3 |
1.42 |
22:31 |
26 |
10:17 |
131 129-133 |
1347 |
165 164-166 |
1/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
65.9 |
174 |
1.2 |
14:23 |
12:59 |
Walk |
24.7 |
119 |
0.2 |
5:53 |
28:08 |
Still |
4.0 |
- |
- |
57 |
- |
Pause |
5.5 |
- |
- |
1:18 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:29 |
10:01 |
32.95% |
More |
800m |
6:05 |
12:14 |
31.60% |
More |
1km |
8:54 |
14:20 |
28.13% |
More |
Mile |
15:23 |
15:23 |
27.68% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
14:27 |
14:27 |
29.48 |
5km |
49:57 |
16:05 |
29.02 |
5M |
1:24:04 |
16:49 |
28.07 |
10km |
1:46:38 |
17:10 |
27.63 |
10M |
2:59:26 |
17:57 |
27.14 |
Half |
4:01:05 |
18:24 |
26.51 |
20M |
6:22:58 |
19:09 |
26.45 |
Mara |
8:34:34 |
19:38 |
26.25 |
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