Wed 11th Jan 2023 at 1:00pm by ChristianPoulton

Run > Coaching

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Time
36:11
Miles
3.13
Min/mi
11:34
Pacing
88%
WAVA
42.75
Stride(cm)
89
Cals
291
Cadence
156
BPM
106
%MHR
54.8
B/mi
1230
Asc(m)
450
Hillscore
13
Surface
Road

Notes & Comments

WE Run - Easy run

Split Summary
===
1) 1km - 7:10(7:10/km) 103/116bpm [738b/km] 55cal 8.37/11.99kmph
2) 1km - 6:56(6:56/km) 103/110bpm [713b/km] 57cal 8.66/9.21kmph
3) 1km - 7:02(7:02/km) 107/114bpm [753b/km] 58cal 8.53/9.37kmph
4) 1km - 7:27(7:27/km) 110/116bpm [819b/km] 62cal 8.06/8.87kmph
5) 1km - 7:23(7:23/km) 108/115bpm [797b/km] 57cal 8.13/9.61kmph
6) 0.04km - 14(5:30/km) 115/117bpm [633b/km] 2cal 10.9/10.35kmph

7:10 6:56 7:02 7:27 7:23 14

Pace

98%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:14	1:14	9:49	97 74-114	953	158 154-162	248/223
0.25	2:25	1:11	9:29	111 107-115	1052	160 158-164	29/5
0.38	3:57	1:32	12:18	104 97-108	1279	160 156-164	5/14
0.50	5:27	1:30	11:58	100 95-103	1196	159 156-162	21/11
0.63	7:16	1:49 +5	14:35	100 93-104	1458	158 150-162	13/16
0.75	8:36	1:20	10:39	101 93-106	1075	160 156-162	8/15
0.88	10:00	1:24	11:13	101 95-110	1132	163 158-180	5/8
1.00	11:24	1:24	11:09	104 101-107	1160	158 156-160	6/8
1.13	12:47	1:23	11:08	103 101-107	1146	158 154-160	6/12
1.25	14:16	1:28	11:48	105 102-108	1239	158 156-160	6/5
1.38	15:37	1:21	10:49	106 103-110	1146	156 152-158	11/9
1.50	17:01	1:25	11:16	106 104-108	1195	157 152-160	11/20
1.63	18:27	1:25	11:24	107 105-110	1219	156 152-160	24/2
1.75	19:55	1:28	11:46	109 104-114	1283	156 152-160	1/18
1.88	21:20	1:25	11:24	110 108-113	1253	156 152-160	9/3
2.00	22:45	1:24	11:14	110 106-115	1236	153 152-156	7/8
2.13	24:09	1:24	11:16	109 107-111	1228	153 150-156	16/5
2.25	25:37	1:28	11:40	111 107-115	1295	153 152-160	9/6
2.38	27:05	1:29	11:49	108 106-109	1276	152 152-154	14/0
2.50	28:50	1:45	13:57	111 106-116	1548	152 148-152	9/12
2.63	30:24	1:34 +2	12:36	109 107-111	1373	154 146-162	6/5
2.75	31:54	1:30	11:58	109 106-112	1304	154 152-158	9/3
2.88	33:31	1:37	12:58	105 101-109	1361	153 150-156	5/16
3.00	35:04	1:33	12:20	109 104-113	1344	155 152-160	10/7
3.13	36:14	1:10	9:18	112 109-117	1042	156 154-158	0/9
3.13	36:19	5	11:03	115 115-115	1270	156 156-156	0/0

Heart

106/117max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 450m, Range 274m, Flat prediction 36:00

Elevation Graph

Biggest Climbs (m)	Min/mi
29 16.6%	11:40
27 12.3%	12:24
19 8.7%	11:32
16 10.8%	11:32
15 10.4%	11:44
13 13.1%	11:47
See your biggest climbs

Cadence

156 (180 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.1	157	2.4	26:53	11:11
Walk	25.3	151	0.7	9:14	12:50
Still	0.2	-	-	5	-
Pause	0.3	-	-	7	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:12	37.57%	More
800m	5:19	10:42	38.33%	More
1km	6:55	11:07	38.41%	More
Mile	11:08	11:08	40.46%	More
5k	35:56	11:34	42.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:48	10:48	41.71
5km	35:54	11:33	42.73
5M	59:27	11:53	42.11
10km	1:14:51	12:03	41.81
10M	2:03:57	12:24	41.78
Half	2:45:01	12:36	41.23
20M	4:18:25	12:55	41.72
Mara	5:44:03	13:08	41.78

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