Wed 23rd Nov 2022 at 6:33pm by Autumnleaves

Run > Coaching

  • Good
  • breezy
  • cold
  • Time
    35:02
  • Miles
    2.53
  • Min/mi
    13:51
  • Pacing
    85%
  • WAVA
    40.49
  • Stride(cm)
    75
  • Cals
    251
  • Cadence
    154
  • BPM
    117
  • %MHR
    63.2
  • B/mi
    1619
  • Asc(m)
    155
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

4 comments
Beginner group - little warm up walk - ran the rest, mostly with Laura, of whom I'm quite fond as she was so very nervous at the start.
Split Summary
===
1) 0.22m - 4:08(18:47/m) 97/115bpm [1822b/mi] 21cal 3.19/3.47mph
2) 1m - 13:25(13:25/m) 119/130bpm [1596b/mi] 107cal 4.47/6.28mph
3) 1m - 13:01(13:01/m) 120/136bpm [1562b/mi] 94cal 4.61/6.59mph
4) 0.31m - 4:28(14:30/m) 119/123bpm [1725b/mi] 29cal 4.14/4.51mph
4:08 13:25 13:01 4:28

Pace

93% 5% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 2:24 2:24 19:12 98 89-115 1882 118 108-130 2/0
0.25 4:30 2:06 16:49 100 92-115 1682 131 108-162 6/1
0.38 6:06 1:36 12:46 123 114-129 1571 160 156-162 2/1
0.50 7:45 1:39 13:12 120 113-125 1583 159 156-162 7/4
0.63 9:25 1:40 13:19 118 113-121 1572 157 148-162 11/12
0.75 10:51 1:26 11:31 122 118-128 1406 162 158-168 4/14
0.88 12:29 1:38 13:05 123 114-128 1610 160 156-164 25/17
1.00 14:22 1:52 14:59 117 113-120 1753 157 148-164 6/2
1.13 16:11 1:49 14:33 120 116-123 1745 157 152-160 21/12
1.25 17:55 1:44 13:49 114 106-121 1576 156 152-160 9/11
1.38 19:34 1:40 13:19 117 115-118 1559 154 150-158 12/7
1.50 21:20 1:46 14:08 117 114-122 1653 156 152-160 3/11
1.63 23:09 1:48 14:25 120 118-122 1730 159 156-162 23/6
1.75 24:57 1:49 14:28 117 115-123 1694 162 154-166 13/30
1.88 26:08 1:11 9:28 131 123-135 1240 166 166-168 5/13
2.00 27:35 1:27 11:35 129 121-136 1495 162 158-168 12/3
2.13 29:18 1:43 13:43 117 113-123 1606 160 158-162 3/12
2.25 30:56 1:38 13:05 116 115-118 1518 161 158-162 2/7
2.38 32:43 1:47 14:12 118 115-121 1676 161 158-162 3/10
2.50 34:33 1:51 14:45 120 117-121 1770 160 158-162 11/1
2.53 35:01 28 16:15 121 120-121 1967 160 160-160 0/2

Heart

117/136max
  • Show Beats/Mile

Elevation

Asc 155m, Range 46m, Flat prediction 34:55
Elevation Graph
Biggest Climbs (m) Min/mi
19 18.5% 13:35
10 4.4% 14:45
See your biggest climbs

Cadence

154 (168 max) Stride Length: 75cm Run: 88.7% Walk: 11.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:28 9:54 41.67% More
800m 5:47 11:39 39.59% More
1km 7:30 12:05 39.70% More
Mile 13:00 13:00 38.83% More

Predictions

Dist Time Per Mile WAVA
1M 12:38 12:38 39.95
5km 43:54 14:08 40.17
5M 1:14:03 14:49 38.94
10km 1:34:02 15:08 38.42
10M 2:38:36 15:52 37.60
Half 3:33:23 16:17 36.55
20M 5:39:41 16:59 36.22
Mara 7:37:01 17:27 35.71

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