Sat 10th Sep 2022 at 12:45pm by ITG 🇮🇸

Run > Coaching

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Time
30:52
Miles
3.04
Min/mi
10:09
Pacing
71%
WAVA
49.21
Stride(cm)
102
Cals
308
Cadence
156
BPM
154
%MHR
89
B/mi
1563
Asc(m)
23
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 6:55(6:55/km) 153/163bpm [1059b/km] 67cal 8.67/10.65kmph
2) 1km - 6:05(6:05/km) 150/155bpm [912b/km] 60cal 9.87/10.98kmph
3) 1km - 6:52(6:52/km) 155/171bpm [1063b/km] 69cal 8.75/11.22kmph
4) 1km - 5:54(5:54/km) 153/164bpm [902b/km] 58cal 10.17/10.95kmph
5) 0.89km - 5:06(5:42/km) 162/179bpm [924b/km] 54cal 10.52/11.99kmph

6:55 6:05 6:52 5:54 5:06

Pace

57%

18%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:37	1:37	13:00	151 127-159	1962	158 134-164	37/0
0.25	3:01	1:23	11:06	151 147-155	1677	158 154-160	5/0
0.38	4:22	1:21	10:47	150 144-157	1616	156 152-162	1/2
0.50	5:41	1:19	10:33	159 156-161	1677	159 156-162	2/0
0.63	7:18	1:38 +24	13:02	150 146-157	1954	158 156-160	2/1
0.75	8:36	1:17	10:19	153 151-155	1579	160 158-162	1/0
0.88	10:06	1:31 +13	12:06	145 140-155	1755	159 158-162	2/0
1.00	11:25	1:19	10:30	147 143-150	1543	158 154-160	3/0
1.13	12:35	1:09	9:15	152 149-155	1406	159 156-160	0/1
1.25	13:41	1:06	8:49	152 151-154	1340	159 156-160	0/3
1.38	14:48	1:07	8:54	152 149-155	1354	160 158-164	2/1
1.50	16:30	1:42	13:36	150 140-157	2040	139 104-162	4/0
1.63	18:01	1:31	12:09	151 139-161	1836	143 110-164	3/0
1.75	19:08	1:08	9:01	163 149-171	1469	158 156-160	1/5
1.88	20:32	1:24	11:09	160 155-170	1784	144 114-164	1/0
2.00	22:48	2:16 +1:04	18:05	158 153-162	2858	158 154-164	2/5
2.13	24:01	1:13	9:48	154 146-164	1509	159 158-162	0/3
2.25	25:13	1:12	9:38	152 149-155	1465	160 156-162	0/1
2.38	26:54	1:40 +27	13:22	151 135-158	2018	156 140-162	0/4
2.50	27:57	1:04	8:30	149 145-152	1265	159 158-162	0/5
2.63	28:59	1:02	8:15	149 147-152	1230	158 156-160	0/7
2.75	30:22	1:23	11:03	153 149-158	1690	145 110-164	3/2
2.88	31:29	1:07	8:56	172 159-177	1536	158 154-162	1/2
3.00	32:40	1:10	9:24	175 169-179	1644	160 154-166	1/4
3.04	32:59	19	8:05	176 173-178	1422	156 154-158	0/4

Heart

154/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 23m, Range 53m, Flat prediction 29:06

Elevation Graph

Biggest Climbs (m)	Min/mi
49 3.0%	11:21
See your biggest climbs

Cadence

156 (166 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.6	158	2.9	30:33	10:25
Walk	7.2	112	0.1	2:23	22:04
Still	0.2	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:10	44.94%	More
800m	4:31	9:06	44.46%	More
1km	5:39	9:06	46.31%	More
Mile	9:45	9:45	45.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:23	9:23	47.42
5km	31:36	10:10	49.20
5M	52:35	10:31	48.25
10km	1:06:21	10:41	47.87
10M	1:50:26	11:03	47.28
Half	2:27:26	11:15	46.19
20M	3:51:55	11:36	46.08
Mara	5:09:39	11:49	45.63

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