Wed 23rd Nov 2022 at 5:39pm by Old Man

Run > Coaching

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Time
49:36
Miles
3.11
Min/mi
15:57
Pacing
94%
WAVA
32.63
Stride(cm)
68
Cals
728
Cadence
149
BPM
153
%MHR
86.1
B/mi
2444
Asc(m)
163
Surface
Road

Notes & Comments

Coaching with JK

Ran my Run4Fun 5k loop from WSC as I wanted a marker time for future runs

Split Summary
===
1) 1m - 15:43(15:43/m) 146/159bpm [2294b/mi] 209cal 3.82/5.05mph
2) 1m - 16:12(16:12/m) 156/165bpm [2527b/mi] 233cal 3.7/4.7mph
3) 1m - 15:58(15:58/m) 165/173bpm [2634b/mi] 259cal 3.76/4.38mph
4) 0.11m - 1:43(15:29/m) 164/167bpm [2540b/mi] 27cal 3.87/3.9mph

15:43 16:12 15:58 1:43

Pin Map

Imported from Garmin - 2013-06-04

0mi in 0

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:49	1:49	14:33	131 100-157	1905	157 152-170	3/6
0.25	3:42	1:53	15:03	146 143-149	2196	154 152-156	2/4
0.38	5:34	1:53	15:01	146 145-148	2192	153 152-156	6/15
0.50	7:37	2:03	16:24	146 144-148	2393	153 150-156	16/11
0.63	9:36	1:59	15:49	147 146-149	2326	153 150-156	13/11
0.75	11:34	1:58	15:45	149 147-150	2346	153 152-154	13/9
0.88	13:47	2:13	17:44	152 150-159	2694	152 150-156	16/17
1.00	15:43	1:55	15:24	156 154-159	2402	151 150-156	15/12
1.13	17:41	1:59	15:50	157 152-162	2486	151 150-154	7/14
1.25	19:52	2:11	17:24	156 154-160	2715	149 146-152	3/6
1.38	21:47	1:55	15:22	158 155-160	2427	148 146-150	12/8
1.50	24:01	2:14	17:49	148 124-162	2638	126 116-154	12/14
1.63	25:59	1:58	15:42	144 111-162	2260	148 122-164	21/3
1.75	28:14	2:16 +19	18:08	159 156-164	2882	149 144-154	2/4
1.88	30:16	2:02	16:12	162 159-164	2626	148 140-156	6/6
2.00	32:14	1:58	15:42	163 161-164	2559	147 144-150	10/4
2.13	34:18	2:04	16:32	165 162-169	2729	147 142-152	11/15
2.25	36:19	2:01	16:06	166 163-172	2674	149 120-246	9/10
2.38	38:22	2:04	16:29	152 126-168	2505	146 130-152	5/4
2.50	40:20	1:58	15:40	166 164-167	2601	149 146-152	3/3
2.63	42:17	1:57	15:39	166 164-168	2597	149 146-156	5/6
2.75	44:16	1:59	15:53	165 163-166	2620	150 148-156	6/14
2.88	46:10	1:54	15:11	165 161-168	2505	149 148-152	17/12
3.00	48:12	2:01	16:12	163 155-168	2640	145 122-156	12/8
3.11	49:55	1:43	15:34	164 162-167	2552	152 148-154	6/9

Heart

153/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 163m, Range 24m, Flat prediction 49:36

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

149 (246 max) Stride Length: 68cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.5	151	3	46:38	15:54
Walk	5.8	122	0.2	2:55	18:28
Still	0.1	-	-	3	-
Pause	0.6	-	-	19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:39	14:40	24.49%	More
800m	7:33	15:11	28.31%	More
1km	9:31	15:19	29.26%	More
Mile	15:42	15:42	30.19%	More
5k	49:48	16:02	32.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	14:05	14:05	33.64
5km	49:33	15:57	32.60
5M	1:24:01	16:48	31.45
10km	1:46:56	17:13	30.91
10M	3:01:21	18:08	30.20
Half	4:04:44	18:41	29.42
20M	6:31:26	19:34	29.15
Mara	8:48:14	20:10	28.80

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