Wed 14th Sep 2022 at 7:00am by TeeBee

Run > Coached

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Time
53:43
Miles
1.53
Min/mi
35:07
Pacing
18%
WAVA
14.83
Stride(cm)
33
Cals
294
Cadence
138
BPM
134
%MHR
67.5
B/mi
4692
Asc(m)
71
Surface
Road

Notes & Comments

1 comments

"200s" flat out - concentrating on explosive start, float, explosive finish.
Working on proper relaxation during float (but keeping knee lift which helps keep upright position), and really explosive start. 5 reps in total - annoyingly pressed stop rather than lap for last rep

Split Summary
===
1) 0.62m - 13:14(21:28/m) 122/150bpm [2619b/mi] 69cal 2.79/6.99mph (walk / jog/ leg swings / strides)

2) 0.11m - 49(7:25/m) 152/173bpm [1128b/mi] 6cal 8.08/8.52mph
3) 0.1m - 8:13(1:25:00/m) 126/174bpm [10710b/mi] 39cal 0.71/8.54mph

4) 0.12m - 51(7:23/m) 131/142bpm [968b/mi] 2cal 8.12/9.31mph
5) 0.1m - 8:28(1:27:57/m) 128/172bpm [11257b/mi] 41cal 0.68/8.83mph

6) 0.11m - 50(7:45/m) 158/171bpm [1224b/mi] 6cal 7.74/12.02mph
7) 0.07m - 9:32(2:08:48/m) 137/174bpm [17647b/mi] 56cal 0.47/8.64mph

8) 0.12m - 52(7:21/m) 148/157bpm [1089b/mi] 6cal 8.16/9.39mph
9) 0.2m - 10:54(54:45/m) 143/175bpm [7830b/mi] 69cal 1.1/8.79mph

Apparently rep 5 was 50.1s

13:14 49 8:13 51 8:28 50 9:32 52 10:54

LindsD
Bloody well done

Pace

88%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	1:38	1:38	26:14	101 92-109	2649	120 110-166	3/0
0.13	2:22	44	11:40	126 111-141	1470	169 164-174	1/1
0.19	3:06	44	11:45	145 143-147	1703	166 162-170	0/2
0.25	3:49	43	11:22	145 144-146	1649	169 166-170	0/1
0.31	4:52	1:04	16:58	123 106-144	2087	120 120-120	1/1
0.38	6:10	1:18	20:47	109 101-120	2266	131 120-150	1/1
0.44	8:31	2:21	37:34	117 102-131	4395	122 104-150	1/1
0.50	9:42	1:11	18:53	112 105-117	2114	115 110-120	1/1
0.56	10:52	1:10	18:38	138 121-149	2570	117 110-128	1/1
0.63	13:12	2:21	37:30	132 112-146	4951	122 114-128	2/1
0.69	13:45	33	8:43	149 131-167	1298	157 120-196	1/1
0.75	14:31	46	12:20	172 170-174	2121	165 120-190	0/1
0.81	20:57	6:25	1:42:44	133 110-171	13663	113 98-120	1/1
0.88	22:39	1:43	27:23	120 111-131	3285	165 120-190	1/1
0.94	23:05	26	6:52	140 135-142	962	190 190-190	1/1
1.00	27:07	4:02	1:04:27	150 115-172	9667	190 190-190	1/1
1.06	31:33	4:27	1:11:05	125 109-155	8886	161 120-240	1/1
1.13	32:15	41	11:01	165 158-171	1818	193 190-200	0/1
1.19	38:11	5:57	1:35:05	140 120-174	13312	167 120-190	1/1
1.25	42:04	3:52	1:01:58	137 129-146	8489	120 120-120	1/1
1.31	42:40	36	9:38	151 147-154	1455	193 192-194	1/1
1.38	49:14	6:34	1:45:12	142 119-173	14938	120 120-120	1/1
1.44	52:34	3:19 +1:01	53:11	150 122-170	7978	121 96-150	1/1
1.50	54:01	1:27	23:18	152 147-156	3541	110 106-114	1/2
1.53	54:45	44	22:55	147 144-148	3368	109 108-112	0/0

Heart

134/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 71m, Range 5m, Flat prediction 53:43

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

138 (240 max) Stride Length: 33cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	23.7	180	0.7	12:12	18:22
Walk	60.7	117	0.8	33:52	41:42
Still	13.7	-	-	7:39	-
Pause	1.8	-	-	1:01	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:06	12:28	32.17%	More
800m	9:04	18:14	24.28%	More
1km	11:49	19:01	24.25%	More
Mile	27:09	27:09	17.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	33:55	33:55	14.38
5km	1:55:35	37:12	14.74
5M	3:13:23	38:41	14.39
10km	4:04:38	39:22	14.25
10M	6:49:19	40:56	14.05
Half	9:08:10	41:51	13.71
20M	14:26:21	43:19	13.66
Mara	19:20:15	44:17	13.52

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