Wed 14th Sep 2022 at 6:32pm by Autumnleaves

Run > Coaching

breezy

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Time
40:40
Miles
3.71
Min/mi
10:58
Pacing
86%
WAVA
51.44
Stride(cm)
89
Cals
334
Cadence
166
BPM
122
%MHR
65.8
B/mi
1335
Asc(m)
182
Hillscore
5
Surface
Mixed

Notes & Comments

4 comments

RR main group - shortened canal loop.

It was a busy day and a frustrating journey home - I didn't really feel like this, but the group worked its magic and it was a nice fresh evening. Took it easy - legs were tired.
Split Summary
===
1) 1m - 11:20(11:20/m) 118/135bpm [1336b/mi] 93cal 5.3/6.35mph
2) 1m - 10:53(10:53/m) 120/128bpm [1306b/mi] 86cal 5.51/6.07mph
3) 1m - 10:58(10:58/m) 125/131bpm [1372b/mi] 90cal 5.47/6.1mph
4) 0.71m - 7:30(10:38/m) 129/138bpm [1372b/mi] 65cal 5.64/6.3mph

11:20 10:53 10:58 7:30

	LindsD Good Wednesday work
	RRR-CAZ 🇬🇧 👍
	northernslowcoach Just what you needed x
	.B. Perfect

Pace

68%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:26	1:26	11:25	118 103-135	1348	162 156-164	0/1
0.25	2:52	1:26	11:31	116 113-119	1335	165 164-166	2/0
0.38	4:19	1:27	11:39	118 114-120	1374	164 164-166	2/1
0.50	5:43	1:24	11:12	118 116-120	1321	167 164-168	1/5
0.63	7:23	1:40 +7	13:21	116 102-125	1549	163 118-168	7/2
0.75	8:49	1:26	11:26	118 114-121	1348	165 162-168	4/3
0.88	10:26	1:37 +18	12:56	113 109-117	1461	167 160-170	9/6
1.00	11:45	1:19	10:28	121 117-125	1267	167 164-172	17/3
1.13	13:13	1:28	11:47	123 121-125	1449	164 158-168	2/9
1.25	14:31	1:18	10:21	121 119-122	1252	167 166-168	4/2
1.38	16:19	1:49 +22	14:29	110 102-121	1593	165 162-166	4/8
1.50	17:40	1:21	10:46	116 108-125	1248	167 164-170	11/5
1.63	19:03	1:24	11:08	121 120-122	1348	166 164-168	0/12
1.75	20:24	1:21	10:49	122 120-124	1319	167 166-170	3/14
1.88	21:42	1:17	10:18	125 122-128	1288	166 164-170	18/10
2.00	23:00	1:18	10:26	126 123-127	1314	168 166-170	7/14
2.13	24:34	1:34	12:35	127 123-129	1597	165 160-168	19/4
2.25	25:55	1:21	10:49	128 127-130	1385	166 164-168	2/9
2.38	27:19	1:24	11:08	129 127-131	1437	168 166-176	13/8
2.50	28:54	1:35 +16	12:40	123 119-131	1558	163 118-170	10/4
2.63	30:11	1:17	10:14	123 121-126	1258	168 164-170	8/6
2.75	31:27	1:16	10:10	126 125-128	1281	166 164-168	5/7
2.88	32:45	1:18	10:21	121 120-123	1252	167 164-172	4/5
3.00	34:14	1:29	11:55	123 117-128	1466	168 164-172	9/16
3.13	35:31	1:17	10:18	127 124-128	1307	169 166-170	5/22
3.25	36:46	1:15	10:00	127 125-129	1270	169 166-174	15/11
3.38	38:00	1:13	9:48	127 125-129	1244	170 168-172	8/8
3.50	39:30	1:30	12:02	130 128-132	1564	172 170-174	12/4
3.63	40:47	1:17	10:16	132 130-133	1356	169 164-172	10/4
3.70	41:44	57	11:57	135 132-137	1613	166 164-168	9/6

Heart

122/137max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 182m, Range 36m, Flat prediction 40:45

Elevation Graph

Biggest Climbs (m)	Min/mi
14 12.9%	10:53
12 7.2%	10:44
10 9.2%	10:52
10 5.3%	10:40
See your biggest climbs

Cadence

166 (176 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.3	166	3.7	40:35	11:08
Walk	1.0	118	0	26	3:54:29
Still	0.1	-	-	3	-
Pause	1.6	-	-	40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:51	41.55%	More
800m	5:03	10:10	44.73%	More
1km	6:28	10:24	45.49%	More
Mile	10:19	10:19	48.38%	More
5k	34:47	11:12	50.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:38	9:38	51.79
5km	33:28	10:46	52.09
5M	56:27	11:17	50.47
10km	1:11:40	11:32	49.81
10M	2:00:54	12:05	48.72
Half	2:42:39	12:25	47.35
20M	4:18:55	12:57	46.90
Mara	5:48:21	13:18	46.23

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