Wed 4th Jan 2023 at 1:04pm by ChristianPoulton

Run > Coaching

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Time
32:57
Miles
3.26
Min/mi
10:06
Pacing
79%
WAVA
48.89
Stride(cm)
99
Cals
309
Cadence
160
BPM
116
%MHR
60
B/mi
1176
Asc(m)
299
Hillscore
20
Surface
Road

Notes & Comments

WE Run Coaching

Split Summary
===
1) 1km - 6:34(6:34/km) 110/119bpm [721b/km] 59cal 9.15/12.56kmph
2) 1km - 6:16(6:16/km) 113/119bpm [709b/km] 57cal 9.56/10.52kmph
3) 1km - 6:10(6:10/km) 118/125bpm [727b/km] 59cal 9.73/10.55kmph
4) 1km - 6:03(6:03/km) 123/127bpm [745b/km] 63cal 9.91/10.52kmph
5) 1km - 6:35(6:35/km) 120/131bpm [790b/km] 60cal 9.12/10.08kmph
6) 0.24km - 1:19(5:32/km) 120/125bpm [665b/km] 11cal 10.83/8.67kmph

6:34 6:16 6:10 6:03 6:35 1:19

Pace

99%

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	11:29	102 64-118	1171	161 154-166	67/15
0.25	2:44	1:18	10:20	113 109-119	1168	164 162-168	39/8
0.38	4:02	1:18	10:25	113 109-117	1177	162 152-168	20/4
0.50	5:19	1:17	10:19	112 109-117	1156	164 156-170	11/30
0.63	6:41	1:22 +7	10:53	110 106-114	1198	160 154-164	10/10
0.75	8:03	1:22	10:58	111 106-115	1218	166 160-180	12/12
0.88	9:18	1:15	10:00	108 102-112	1079	160 156-164	10/17
1.00	10:36	1:17	10:20	112 111-114	1157	159 158-162	7/2
1.13	11:48	1:12	9:37	117 111-119	1126	159 156-162	14/17
1.25	13:00	1:13	9:42	116 113-119	1125	159 156-160	11/21
1.38	14:16	1:16	10:05	115 111-119	1159	159 156-160	18/10
1.50	15:32	1:16	10:05	116 112-123	1170	160 156-162	20/15
1.63	16:46	1:15	9:58	119 117-123	1187	159 156-160	11/11
1.75	18:00	1:14	9:52	117 113-120	1154	159 150-164	5/6
1.88	19:17	1:16	10:09	124 121-125	1258	159 156-162	10/7
2.00	20:31	1:14	9:52	123 121-126	1214	160 156-164	5/5
2.13	21:46	1:15	10:01	123 120-124	1232	159 158-160	11/8
2.25	22:58	1:12	9:37	122 119-125	1174	159 154-164	5/20
2.38	24:06	1:08	9:02	125 122-127	1130	160 154-166	7/8
2.50	25:18	1:12	9:37	125 123-127	1202	159 156-160	16/0
2.63	27:28	2:10 +39	17:20	119 108-131	2062	156 110-162	17/22
2.75	28:54	1:26 +8	11:31	119 116-123	1369	159 156-164	19/3
2.88	30:07	1:13 +1	9:43	124 120-129	1204	159 158-162	6/23
3.00	31:24	1:17	10:17	119 116-122	1223	159 152-162	21/2
3.13	32:44	1:20	10:40	121 117-125	1290	158 150-160	0/28
3.25	33:50	1:06	8:48	120 114-125	1055	159 156-160	14/5

Heart

116/131max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 299m, Range 73m, Flat prediction 31:54

Elevation Graph

Biggest Climbs (m)	Min/mi
38 36.5%	11:14
38 15.8%	16:21
24 14.1%	9:36
21 20.6%	11:21
19 11.2%	10:18
17 11.1%	9:21
See your biggest climbs

Cadence

160 (180 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.3	159	3.3	32:55	10:24
Walk	0.1	110	0	3	4:45:39
Pause	2.6	-	-	54	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:16	37.31%	More
800m	4:45	9:34	42.86%	More
1km	5:59	9:38	44.35%	More
Mile	9:45	9:45	46.22%	More
5k	32:10	10:21	47.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:25	9:25	47.84
5km	31:19	10:05	48.99
5M	51:51	10:22	48.28
10km	1:05:17	10:30	47.94
10M	1:48:06	10:49	47.91
Half	2:23:56	10:59	47.27
20M	3:45:23	11:16	47.83
Mara	5:00:05	11:27	47.90

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