Mon 25th Apr 2022 at 6:36pm by SooWoo

Run > Coaching

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Time
41:36
Miles
3.34
Min/mi
12:27
Pacing
85%
WAVA
44.16
Stride(cm)
78
Cals
365
Cadence
165
BPM
120
%MHR
69.9
B/mi
1489
Asc(m)
21
Hillscore
1
Surface
Road

Notes & Comments

WCH Coaching Couch to 10km (Week 12/ Session 1 - 40mins)

Split Summary
===
1) 0.84m - 10:00(11:54/m) 123/136bpm [1463b/mi] 96cal 5.04/6.41mph
2) 0.84m - 10:00(11:56/m) 123/130bpm [1467b/mi] 92cal 5.03/5.63mph
3) 0.82m - 10:00(12:13/m) 121/130bpm [1479b/mi] 87cal 4.91/6.3mph
4) 0.72m - 10:00(13:57/m) 113/122bpm [1577b/mi] 76cal 4.3/5.49mph
5) 0.13m - 1:36(12:15/m) 120/124bpm [1471b/mi] 14cal 4.9/5.22mph

10:00 10:00 10:00 10:00 1:36

Pin Map

Wee County Harriers Couch to 10km on the Cambus cycle path

0mi in 0

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	1:30	1:30	11:59	111 84-129	1330	160 102-172	2/0
0.25	2:56	1:26	11:28	130 128-133	1492	168 166-170	3/2
0.38	4:41	1:45	14:00	123 112-135	1722	169 156-172	3/1
0.50	5:55	1:14	9:53	121 117-125	1195	172 168-174	4/4
0.63	7:23	1:28	11:47	130 125-133	1533	167 162-170	3/2
0.75	8:55	1:32	12:15	124 122-126	1520	166 164-168	2/2
0.88	10:41	1:45	14:03	118 112-122	1658	160 124-168	1/5
1.00	12:11	1:30	12:01	119 112-125	1430	166 154-170	7/2
1.13	13:35	1:25	11:17	126 124-130	1421	168 166-170	5/2
1.25	14:55	1:20	10:36	126 125-128	1336	170 168-172	1/2
1.38	16:27	1:32	12:19	126 122-129	1552	168 166-170	0/8
1.50	17:58	1:30	12:03	121 120-123	1458	168 164-170	1/5
1.63	19:25	1:27	11:36	121 118-122	1404	169 166-172	4/3
1.75	20:59	1:34	12:35	121 115-126	1524	171 168-182	1/6
1.88	22:22	1:23	11:06	124 118-130	1377	172 170-176	5/2
2.00	23:44	1:22	10:55	127 124-130	1387	171 168-174	2/5
2.13	25:17	1:33	12:20	122 118-124	1506	168 164-172	3/2
2.25	26:54	1:37	12:59	119 117-121	1544	166 162-170	2/4
2.38	28:30	1:36	12:45	119 117-120	1518	165 162-168	1/3
2.50	30:12	1:42	13:33	118 117-119	1600	160 92-166	9/0
2.63	31:40	1:28	11:46	118 114-121	1389	168 164-170	2/3
2.75	33:17	1:37	12:59	120 118-122	1558	164 160-168	3/3
2.88	35:04	1:47	14:13	118 109-122	1677	142 110-170	0/5
3.00	37:15	2:11	17:26	100 90-108	1743	148 108-170	6/0
3.13	38:54	1:39	13:12	113 108-116	1492	169 166-170	5/2
3.25	40:28	1:34	12:35	117 115-121	1472	169 166-172	3/3
3.34	41:39	1:11	12:34	120 116-124	1509	171 168-176	2/3

Heart

120/135max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 21m, Range 26m, Flat prediction 41:44

Elevation Graph

Biggest Climbs (m)	Min/mi
13 4.1%	11:48
See your biggest climbs

Cadence

165 (182 max) Stride Length: 78cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.6	168	3.3	40:13	12:12
Walk	2.8	111	0	1:11	25:51
Still	0.6	-	-	15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:32	10:13	39.29%	More
800m	5:35	11:13	39.45%	More
1km	7:09	11:30	40.11%	More
Mile	11:30	11:30	42.40%	More
5k	38:31	12:24	44.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:17	11:17	43.23
5km	38:28	12:23	44.30
5M	1:04:22	12:52	43.25
10km	1:21:26	13:06	42.81
10M	2:16:15	13:38	42.20
Half	3:02:28	13:56	41.17
20M	4:48:23	14:25	41.04
Mara	6:26:14	14:45	40.62

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