Thu 24th Nov 2022 at 6:08pm by RichHL

Run > Coaching
  • Time
    1:09:10
  • Miles
    2.15
  • Min/mi
    32:10
  • Pacing
    0%
  • WAVA
    15.05
  • Stride(cm)
    36
  • Cals
    494
  • Cadence
    137
  • BPM
    137
  • %MHR
    70.4
  • B/mi
    4414
  • Asc(m)
    3
  • Surface
    Road

Notes & Comments

2 comments
Run For Your Life in Sawston
===
Coaching session. Arrived a bit early to carry out a recce of two spots Meesh suggested. Picked the nearer of the two for the session for its better access. Session was High-Five Paired Runs, six of them in two sets of three, with a warm up and cool down. My thanks to Elaine, Richard, Pauline and Valerie for turning up and Meesh for her advice on where to go.

Split Summary
===
1) 1km - 8:03(8:03/km) 150/167bpm [1206b/km] 79cal 7.46/12.53kmph
2) 1km - 7:53(7:53/km) 162/183bpm [1278b/km] 98cal 7.6/11.99kmph
3) 1km - 31:50(31:50/km) 147/180bpm [4680b/km] 245cal 1.88/12.33kmph
4) 0.46km - 21:23(46:10/km) 120/165bpm [5539b/km] 72cal 1.3/10.08kmph
8:03 7:53 31:50 21:23
GlennR
You started in the car park next to my junior school and ran past my infant school.
RichHL
Your screams were still echoing.

Pace

62% 12% 14% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 40 40 10:47 133 126-140 1435 167 128-176 3/1
0.13 1:26 46 12:10 145 140-148 1764 153 120-172 2/2
0.19 2:05 39 10:18 149 148-151 1534 170 168-172 2/4
0.25 3:06 1:01 16:16 152 147-157 2472 137 112-170 1/5
0.31 4:03 57 15:20 147 140-154 2254 124 102-170 1/1
0.38 4:42 39 10:28 155 152-156 1621 171 170-174 2/2
0.44 5:35 53 14:01 153 150-158 2143 134 98-172 2/3
0.50 6:24 50 13:12 155 150-160 2047 132 114-176 2/3
0.56 7:01 37 9:47 151 150-153 1477 173 172-176 2/1
0.63 8:08 1:07 17:50 157 148-165 2799 125 92-176 1/2
0.69 9:11 1:03 16:41 152 146-156 2536 127 94-170 1/1
0.75 9:49 38 10:11 157 153-161 1599 158 118-174 0/1
0.81 10:46 58 15:22 164 155-170 2520 130 120-172 5/2
0.88 11:37 50 13:23 155 151-159 2075 137 118-172 0/0
0.94 12:18 41 10:55 161 158-164 1758 163 126-172 0/0
1.00 13:31 1:14 19:39 159 149-172 3125 120 116-124 1/2
1.06 14:13 42 11:04 154 146-164 1705 154 124-172 2/2
1.13 14:47 35 9:12 173 167-178 1592 172 170-174 2/1
1.19 15:24 36 9:41 180 179-182 1744 173 170-186 1/1
1.25 16:08 44 11:46 180 177-183 2118 148 122-172 1/2
1.31 16:57 49 13:05 169 164-177 2211 137 122-172 1/1
1.38 17:49 52 13:50 177 172-179 2449 141 108-172 0/0
1.44 24:16 6:27 1:43:19 137 120-175 14154 117 100-166 0/0
1.50 25:14 58 15:29 155 142-166 2400 164 140-176 0/0
1.56 25:58 44 11:39 173 168-176 2014 169 166-170 0/0
1.63 31:22 5:24 1:26:32 157 142-178 13585 138 70-208 0/0
1.69 33:40 2:18 36:44 160 151-170 5877 147 100-182 0/0
1.75 34:47 1:07 17:59 177 173-178 3183 166 162-170 0/1
1.81 37:55 3:08 50:05 152 125-179 7614 112 72-170 1/2
1.88 51:56 14:01 3:44:11 118 103-135 26453 111 82-160 1/1
1.94 57:16 5:20 1:25:23 111 108-116 9478 124 124-124 0/0
2.00 59:07 1:50 29:26 119 113-129 3503 120 102-142 0/0
2.06 59:50 43 11:28 144 127-160 1652 166 136-172 0/0
2.13 1:00:50 1:00 16:04 158 148-165 2540 131 112-172 0/0
2.15 1:09:11 8:21 5:12:51 119 101-145 37228 108 78-196 0/0

Heart

137/183max
  • Show Beats/Mile

Elevation

Asc 3m, Range 9m, Flat prediction 1:09:10
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

137 (208 max) Stride Length: 36cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 28.0 168 1.5 19:24 13:03
Walk 28.8 113 0.7 19:56 29:56
Still 43.2 - - 29:51 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:31 10:07 34.16% More
800m 5:56 11:56 34.36% More
1km 7:39 12:19 34.67% More
Mile 12:49 12:49 35.15% More

Predictions

Dist Time Per Mile WAVA
1M 30:44 30:44 14.66
5km 1:42:11 32:53 15.01
5M 2:49:12 33:50 14.80
10km 3:33:02 34:17 14.69
10M 5:52:47 35:17 14.68
Half 7:49:42 35:51 14.48
20M 12:15:32 36:47 14.66
Mara 16:19:17 37:23 14.68
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