Mon 13th Jun 2022 at 6:21pm by ChristianPoulton

Run > Coaching

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Time
33:26
Miles
3.45
Min/mi
9:41
Pacing
71%
WAVA
51.14
Stride(cm)
109
Cals
315
Cadence
152
BPM
116
%MHR
60
B/mi
1128
Asc(m)
219
Hillscore
14
Surface
Road

Notes & Comments

WE Run Coaching
Easy run / walk session with Jake

Split Summary
===
1) 1km - 5:33(5:33/km) 112/126bpm [622b/km] 52cal 10.8/13.67kmph
2) 1km - 5:06(5:06/km) 123/130bpm [627b/km] 57cal 11.76/11.99kmph
3) 1km - 5:51(5:51/km) 124/138bpm [724b/km] 61cal 10.27/12.26kmph
4) 1km - 6:12(6:12/km) 124/135bpm [769b/km] 64cal 9.67/11.89kmph
5) 1km - 7:30(7:30/km) 105/134bpm [788b/km] 53cal 7.99/11.02kmph
6) 0.55km - 3:14(5:50/km) 120/128bpm [699b/km] 28cal 10.3/10.45kmph

5:33 5:06 5:51 6:12 7:30 3:14

Pace

76%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:31	94 53-112	894	160 154-162	57/3
0.25	2:28	1:16	10:12	113 109-117	1152	161 156-164	0/10
0.38	3:25	57	7:37	116 114-120	884	159 150-162	20/2
0.50	4:27	1:02	8:14	121 115-126	996	161 158-164	9/9
0.63	5:35	1:08	9:02	120 117-125	1085	159 154-164	3/22
0.75	6:35	1:00	8:04	121 118-123	976	160 156-162	5/5
0.88	7:44	1:09	9:10	122 120-125	1118	159 158-162	12/22
1.00	8:47	1:03	8:27	127 124-129	1074	158 152-162	18/3
1.13	9:43	55	7:23	126 124-127	931	156 152-160	18/9
1.25	10:57	1:15 +14	9:57	121 117-125	1204	156 152-160	1/29
1.38	12:00	1:02	8:18	122 118-127	1013	155 140-162	3/13
1.50	13:00	1:01	8:06	130 127-134	1052	159 156-162	7/2
1.63	14:22	1:21	10:51	131 125-136	1421	156 150-162	0/8
1.75	15:54	1:33	12:22	117 108-128	1446	150 100-192	13/15
1.88	16:50	55	7:23	118 112-121	871	158 154-160	12/1
2.00	17:57	1:07	8:56	123 120-126	1099	157 152-160	16/8
2.13	19:12	1:15	10:00	126 123-129	1259	155 152-160	16/2
2.25	20:24	1:13	9:40	130 122-135	1257	155 152-158	11/1
2.38	21:57	1:33	12:24	125 111-131	1550	135 106-160	13/8
2.50	23:05	1:08	9:04	121 112-125	1097	158 156-160	6/18
2.63	24:44	1:39	13:09	117 95-132	1539	155 152-158	9/9
2.75	25:51	1:07	8:58	114 100-125	1022	157 152-160	1/19
2.88	28:02	2:11	17:27	101 79-123	1763	108 102-114	11/0
3.00	29:40	1:38	13:05	90 78-107	1177	140 110-162	3/5
3.13	30:35	55	7:20	111 102-121	815	159 156-162	13/7
3.25	31:52	1:17	10:13	119 113-125	1216	158 148-162	7/19
3.38	33:04	1:12	9:39	122 118-126	1176	157 154-162	4/3
3.45	33:40	36	7:54	122 119-124	965	155 152-160	5/0

Heart

116/136max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 219m, Range 66m, Flat prediction 32:53

Elevation Graph

Biggest Climbs (m)	Min/mi
54 9.6%	10:14
25 17.6%	9:33
20 19.0%	8:14
18 15.9%	7:59
14 8.5%	13:08
11 4.3%	10:16
See your biggest climbs

Cadence

152 (192 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.8	157	3.2	29:32	9:10
Walk	11.1	108	0.2	3:46	18:25
Still	0.4	-	-	8	-
Pause	0.7	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:41	44.93%	More
800m	4:01	8:06	50.65%	More
1km	4:59	8:01	53.31%	More
Mile	8:16	8:16	54.49%	More
5k	30:16	9:44	50.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:00	9:00	50.05
5km	29:55	9:38	51.28
5M	49:33	9:55	50.52
10km	1:02:23	10:02	50.16
10M	1:43:18	10:20	50.13
Half	2:17:32	10:30	49.47
20M	3:35:22	10:46	50.06
Mara	4:46:45	10:57	50.13

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