Wed 25th Jan 2023 at 7:01am by TeeBee

Run > Coached
  • Time
    53:18
  • Miles
    3.61
  • Min/mi
    14:46
  • Pacing
    35%
  • WAVA
    37.30
  • Stride(cm)
    69
  • Cals
    387
  • Cadence
    157
  • BPM
    150
  • %MHR
    75.8
  • B/mi
    2216
  • Asc(m)
    122
  • Surface
    Road

Notes & Comments

9 comments
Cadence

Split Summary
===
Warm up
1) 0.44m - 9:01(20:30/m) 124/148bpm [2542b/mi] 53cal 2.93/5.16mph

Easy running, 10s high cadence at each bin

2) 0.57m - 8:49(15:23/m) 135/151bpm [2077b/mi] 60cal 3.9/5.11mph

Slightly faster, 10s high cadence at each bench - keep pace constant
3) 0.44m - 3:49(8:39/m) 166/179bpm [1436b/mi] 35cal 6.93/8.41mph
4) 0.1m - 2:52(29:13/m) 138/177bpm [4031b/mi] 17cal 2.05/6.64mph

Same pace, 10s high cadence at each bench - reduce pace
5) 0.44m - 4:14(9:40/m) 169/182bpm [1635b/mi] 39cal 6.2/8.22mph
6) 0.05m - 2:27(44:38/m) 148/180bpm [6605b/mi] 17cal 1.34/6.12mph

Pace set by AW (around 5min/km) check/feel cadence at each bench - AW feedback - very tense, pace - worked too hard up hill and not hard enough on flat
7) 0.44m - 3:51(8:50/m) 171/187bpm [1509b/mi] 35cal 6.8/7.43mph
8) 0.1m - 5:40(59:36/m) 138/188bpm [8226b/mi] 28cal 1.01/7.39mph

Pace set by me check/feel cadence at each bench (actually focussed on shoulders) - AW feedback - much better form (pace - after final rep referred back to this rep and suggested this rep was a probably a bit slow)
9) 0.44m - 4:01(9:13/m) 156/172bpm [1437b/mi] 28cal 6.51/7.28mph
10) 0.1m - 3:30(34:17/m) 149/178bpm [5108b/mi] 25cal 1.75/7.2mph

Flat out - perfect "800", 1st part around 5 min/km, rest around 4.30 min/km. AW seemed happy with it.

11) 0.44m - 3:28(7:53/m) 176/187bpm [1386b/mi] 35cal 7.62/7.99mph
12) 0.06m - 1:36(28:15/m) 173/186bpm [4888b/mi] 15cal 2.12/7.81mph
9:01 8:49 3:49 2:52 4:14 2:27 3:51 5:40 4:01 3:30 3:28 1:36
Lip Gloss
Morning x
LindsD
Well done x
TeeBee
Notes added, took a while to remember/work it all out.
LindsD
Sounds really tricky
TeeBee
Yeah it was - not my finest hour, but it's all training in the bag.

Having said that I was moaning about the hard the high cadence reducing pace drill was, and he said it was but I was doing it correctly, so that's not so bad.
LindsD
That's good. I don't really understand how you can increase cadence but maintain pace.
TeeBee
I guess it's all in the stride length?
TeeBee
I just do what I'm told :-)
LindsD
:)

Pace

48% 2% 14% 14% 12% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 3:00 3:00 24:03 109 98-126 2622 132 106-166 2/2
0.25 5:48 2:48 22:20 133 108-145 2971 143 120-162 2/1
0.38 7:29 1:41 13:27 128 111-147 1721 157 120-172 2/1
0.50 9:49 2:21 18:46 128 112-148 2401 154 112-174 5/1
0.63 11:34 1:45 13:56 142 138-145 1979 168 162-176 1/4
0.75 13:14 1:40 13:22 137 132-142 1831 162 160-168 1/3
0.88 14:51 1:37 12:58 147 141-151 1906 167 160-196 1/1
1.00 17:04 2:13 17:40 133 112-150 2351 122 102-162 4/1
1.13 18:45 1:41 13:28 135 115-163 1819 180 110-198 3/3
1.25 19:49 1:04 8:35 171 163-176 1468 162 120-182 1/3
1.38 20:56 1:06 8:51 177 177-178 1567 182 174-214 1/1
1.50 22:36 1:41 13:24 165 143-179 2212 138 106-182 2/1
1.63 25:07 2:31 20:08 133 116-160 2678 154 108-200 4/1
1.75 26:19 1:12 9:35 170 163-174 1629 181 170-240 0/4
1.88 27:39 1:20 10:37 176 173-178 1869 179 170-248 1/2
2.00 28:57 1:18 10:22 180 177-181 1865 171 108-226 1/2
2.13 31:53 2:57 23:35 147 128-175 3467 156 102-186 3/2
2.25 33:06 1:13 9:42 172 163-178 1667 176 172-186 1/1
2.38 34:12 1:06 8:50 182 180-185 1607 178 176-180 3/1
2.50 35:35 1:22 10:58 185 180-188 2030 138 96-180 3/1
2.63 41:10 5:35 44:42 143 119-177 6392 133 94-194 2/4
2.75 42:16 1:06 8:50 156 153-158 1379 181 176-186 1/1
2.88 43:30 1:14 9:50 155 153-156 1524 175 172-178 3/1
3.00 44:37 1:07 8:54 164 157-172 1459 175 172-184 3/1
3.13 48:19 3:42 29:35 150 132-177 4437 122 106-194 3/3
3.25 49:21 1:03 8:21 165 146-178 1378 188 180-194 1/4
3.38 50:20 59 7:50 181 179-183 1417 182 180-182 1/3
3.50 51:19 59 7:53 184 183-186 1450 181 178-186 2/1
3.61 53:18 1:59 17:53 172 154-187 3076 140 86-190 2/1

Heart

150/188max
  • Show Beats/Mile

Elevation

Asc 122m, Range 6m, Flat prediction 53:18
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

157 (248 max) Stride Length: 69cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 68.0 175 3 36:13 12:02
Walk 29.1 113 0.6 15:30 25:47
Still 3.0 - - 1:35 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:44 51.90% More
800m 5:00 10:03 44.01% More
1km 7:22 11:51 38.94% More
Mile 11:23 11:23 42.86% More
5k 42:32 13:42 40.06% More

Predictions

Dist Time Per Mile WAVA
1M 13:18 13:18 36.67
5km 45:19 14:35 37.61
5M 1:15:49 15:10 36.72
10km 1:35:54 15:26 36.35
10M 2:40:28 16:03 35.83
Half 3:34:54 16:24 34.96
20M 5:39:39 16:59 34.85
Mara 7:34:52 17:22 34.49
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