Thu 4th Aug 2022 at 6:45pm by SooWoo

Run > Coaching
  • Time
    41:03
  • Miles
    3.61
  • Min/mi
    11:22
  • Pacing
    57%
  • WAVA
    48.43
  • Stride(cm)
    90
  • Cals
    381
  • Cadence
    158
  • BPM
    130
  • %MHR
    75.8
  • B/mi
    1474
  • Asc(m)
    26
  • Surface
    Road

Notes & Comments

WCH coaching - Pyramid - 1/2/3/4/5/5/4/3/2/1

Split Summary
===
1) 0.12m - 1:00(8:04/m) 123/127bpm [992b/mi] 9cal 7.44/7.95mph
2) 0.04m - 1:00(23:14/m) 125/131bpm [2904b/mi] 10cal 2.58/7.78mph
3) 0.25m - 2:00(8:00/m) 130/136bpm [1039b/mi] 21cal 7.51/8.39mph
4) 0.05m - 1:00(22:09/m) 134/139bpm [2967b/mi] 11cal 2.71/7.2mph
5) 0.36m - 3:00(8:23/m) 133/138bpm [1114b/mi] 33cal 7.16/7.85mph
6) 0.02m - 1:00(42:29/m) 138/145bpm [5863b/mi] 11cal 1.41/6.66mph
7) 0.47m - 4:00(8:28/m) 131/136bpm [1109b/mi] 41cal 7.09/7.78mph
8) 0.02m - 1:00(49:52/m) 131/138bpm [6533b/mi] 10cal 1.2/5.89mph
9) 0.52m - 5:00(9:34/m) 136/148bpm [1302b/mi] 54cal 6.27/8.41mph
10) 0.13m - 2:00(15:40/m) 136/151bpm [2131b/mi] 20cal 3.83/6.85mph
11) 0.57m - 5:00(8:51/m) 137/147bpm [1211b/mi] 53cal 6.78/8.08mph
12) 0.08m - 1:00(12:28/m) 139/147bpm [1732b/mi] 10cal 4.82/6.64mph
13) 0.36m - 4:00(11:08/m) 132/142bpm [1469b/mi] 37cal 5.39/7.14mph
14) 0.04m - 1:00(25:49/m) 135/145bpm [3486b/mi] 9cal 2.32/6.55mph
15) 0.27m - 3:00(11:03/m) 127/137bpm [1404b/mi] 22cal 5.43/6.7mph
16) 0.07m - 1:00(15:20/m) 128/136bpm [1962b/mi] 7cal 3.91/6.41mph
17) 0.13m - 2:00(15:46/m) 123/126bpm [1939b/mi] 12cal 3.81/6.62mph
18) 0.03m - 1:00(31:14/m) 110/114bpm [3436b/mi] 4cal 1.92/2.36mph
19) 0.03m - 1:00(34:39/m) 106/109bpm [3673b/mi] 3cal 1.73/3.38mph
20) 0.05m - 1:00(20:02/m) 116/120bpm [2325b/mi] 4cal 3/3.61mph
21) 0m - 3(15:46/m) 119/120bpm [1877b/mi] 3.8/3.05mph
1:00 1:00 2:00 1:00 3:00 1:00 4:00 1:00 5:00 2:00 5:00 1:00 4:00 1:00 3:00 1:00 2:00 1:00 1:00 1:00 3
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

43% 9% 14% 15% 15% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:03 1:03 8:24 124 121-126 1041 175 172-178 0/5
0.25 2:43 1:40 13:19 124 119-131 1651 159 108-178 3/10
0.38 3:41 58 7:43 132 126-134 1019 171 168-174 4/1
0.50 5:20 1:40 13:17 132 123-139 1752 147 102-174 0/2
0.63 6:21 1:01 8:10 135 133-138 1102 173 170-176 2/0
0.75 7:24 1:03 8:20 132 130-134 1100 171 168-174 1/0
0.88 9:22 1:58 15:43 131 115-143 2059 153 90-172 0/1
1.00 10:26 1:04 8:35 128 119-135 1098 170 166-172 0/1
1.13 11:26 1:00 7:59 134 131-136 1070 170 170-172 0/2
1.25 12:26 1:00 7:56 133 132-134 1056 170 170-172 0/2
1.38 14:28 2:02 16:19 128 114-136 2089 159 94-170 0/0
1.50 15:42 1:14 9:51 131 121-140 1291 164 82-172 2/0
1.63 17:08 1:26 11:30 138 136-143 1586 150 104-172 2/0
1.75 18:07 59 7:54 140 137-144 1106 172 168-174 0/2
1.88 19:19 1:12 9:32 146 142-150 1392 170 170-172 6/10
2.00 21:11 1:52 14:53 130 112-150 1936 130 98-172 4/2
2.13 22:16 1:05 8:41 127 119-138 1103 171 168-174 2/9
2.25 23:27 1:12 9:34 138 133-141 1320 169 166-172 2/4
2.38 24:31 1:04 8:30 138 135-142 1173 168 168-170 4/8
2.50 25:34 1:03 8:24 144 142-147 1210 168 168-170 1/2
2.63 26:57 1:23 11:02 141 132-147 1556 168 166-168 2/0
2.75 28:44 1:47 14:17 127 118-133 1814 162 112-170 0/1
2.88 29:59 1:15 10:02 134 124-138 1344 168 166-168 0/3
3.00 31:19 1:20 10:39 141 139-144 1503 161 118-168 4/3
3.13 33:14 1:54 15:15 126 116-140 1922 139 96-168 3/5
3.25 34:33 1:19 10:33 129 118-137 1362 167 162-170 2/3
3.38 36:10 1:37 12:53 128 118-136 1649 146 118-168 4/4
3.50 38:13 2:04 16:29 121 109-126 1995 132 88-168 0/1
3.61 41:06 2:53 26:33 111 103-119 2947 113 104-120 2/0

Heart

130/150max
  • Show Beats/Mile

Elevation

Asc 26m, Range 37m, Flat prediction 41:03
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

158 (178 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.1 169 3.3 34:09 10:14
Walk 15.7 109 0.3 6:27 23:50
Still 1.2 - - 30 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:49 51.35% More
800m 4:21 8:45 50.54% More
1km 5:38 9:04 50.83% More
Mile 9:39 9:39 50.57% More
5k 32:41 10:31 52.16% More

Predictions

Dist Time Per Mile WAVA
1M 10:14 10:14 47.66
5km 34:54 11:14 48.83
5M 58:24 11:41 47.66
10km 1:13:52 11:53 47.20
10M 2:03:36 12:22 46.51
Half 2:45:32 12:38 45.39
20M 4:21:37 13:05 45.24
Mara 5:50:23 13:22 44.77
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