Mon 30th Jan 2023 at 7:13pm by tipsku

Run > Coaching
  • Time
    52:29
  • Miles
    4.47
  • Min/mi
    11:44
  • Pacing
    82%
  • WAVA
    42.18
  • Stride(cm)
    80
  • Cals
    354
  • Cadence
    172
  • BPM
    124
  • %MHR
    66.5
  • B/mi
    1461
  • Asc(m)
    30
  • Surface
    Road

Notes & Comments

2 comments
Beginners 1 week 12
Tonight, only Caroline showed up so we ran a route she liked doing. We also checked out the section in Auewald that was quite muddy previously. This time, better conditions but a part of the path was closed because of road works. The area around that was pretty muddy because of the heavy machines going in and out. Lovely run, good pace. She was able to talk to me all the time so it was an easy run. Very pleased with 7k at the end of the beginners course.

Split Summary
===
1) 0.62m - 7:35(12:12/m) 116/127bpm [1414b/mi] 50cal
2) 0.62m - 7:22(11:51/m) 123/128bpm [1457b/mi] 47cal
3) 0.62m - 7:13(11:37/m) 125/135bpm [1452b/mi] 51cal
4) 0.62m - 7:15(11:41/m) 126/134bpm [1471b/mi] 48cal
5) 0.62m - 7:20(11:49/m) 125/135bpm [1476b/mi] 48cal
6) 0.62m - 6:54(11:06/m) 128/135bpm [1420b/mi] 49cal
7) 0.62m - 7:17(11:43/m) 127/133bpm [1489b/mi] 50cal
8) 0.12m - 1:33(12:46/m) 127/131bpm [1621b/mi] 11cal
7:35 7:22 7:13 7:15 7:20 6:54 7:17 1:33
Bowman 🇸🇪
Nicely done!
tipsku
Thanks, it was a good run with the last beginner who kept showing up week after week. Longest run this term with her!
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Pace

68% 32%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:31 1:31 12:11 110 74-124 1339 171 164-174 2/2
0.25 2:57 1:26 11:27 124 121-127 1419 171 168-174 5/1
0.38 4:27 1:30 12:01 119 114-122 1430 173 168-176 2/2
0.50 5:59 1:32 12:14 119 113-127 1456 172 162-178 3/4
0.63 8:13 2:13 +37 17:48 110 88-121 1958 174 164-178 3/3
0.75 9:44 1:32 12:14 125 117-128 1529 174 172-176 2/2
0.88 11:14 1:30 12:01 122 117-127 1467 172 168-178 2/1
1.00 12:41 1:26 11:31 122 119-125 1404 173 172-178 1/1
1.13 14:11 1:30 12:02 124 122-127 1491 174 172-176 2/2
1.25 15:36 1:25 11:21 122 119-124 1385 172 170-174 1/2
1.38 17:01 1:25 11:17 125 121-129 1410 173 172-176 1/1
1.50 18:27 1:26 11:30 126 123-129 1449 173 170-174 1/1
1.63 20:26 1:59 +26 15:54 127 107-132 2018 173 160-176 3/1
1.75 21:51 1:25 11:19 121 107-134 1370 172 168-176 3/1
1.88 23:17 1:26 11:27 127 120-135 1455 172 170-178 4/4
2.00 24:45 1:28 11:44 127 123-133 1491 172 168-174 2/4
2.13 26:16 1:31 12:08 125 123-128 1516 170 140-174 2/2
2.25 27:45 1:29 11:54 125 120-128 1488 173 172-176 1/2
2.38 29:13 1:27 11:40 127 124-130 1481 172 170-176 1/2
2.50 30:39 1:26 11:27 126 123-130 1443 172 162-178 1/2
2.63 32:09 1:31 12:07 127 122-133 1539 173 170-176 1/4
2.75 33:39 1:29 11:54 129 126-131 1535 171 168-176 2/2
2.88 35:55 2:16 +43 18:08 122 97-135 2212 173 164-176 2/3
3.00 37:17 1:22 11:00 124 112-128 1363 175 172-176 2/3
3.13 38:42 1:25 11:17 125 121-129 1410 174 172-178 2/3
3.25 40:04 1:22 10:54 129 126-132 1406 174 172-176 2/2
3.38 41:25 1:22 10:55 127 123-132 1387 173 170-176 1/3
3.50 42:50 1:25 11:19 127 124-132 1437 174 172-176 1/2
3.63 44:15 1:25 11:20 130 124-135 1473 173 168-178 2/4
3.75 45:39 1:24 11:12 127 121-131 1421 174 172-178 3/2
3.88 47:10 1:31 12:08 126 124-129 1530 173 166-176 3/2
4.00 48:35 1:25 11:18 128 126-130 1447 173 170-174 2/2
4.13 50:03 1:28 11:44 128 124-133 1501 172 170-176 3/3
4.25 51:30 1:27 11:33 128 124-131 1478 172 168-176 4/2
4.38 52:58 1:29 11:48 126 122-129 1488 172 168-176 5/4
4.47 54:14 1:16 13:14 127 121-131 1681 161 90-174 5/4

Heart

124/135max
  • Show Beats/Mile

Elevation

Asc 30m, Range 17m, Flat prediction 52:29
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (178 max) Stride Length: 80cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.2 172 4.5 52:06 12:03
Walk 0.3 100 0 10 1:08:27
Still 0.3 - - 11 -
Pause 3.2 - - 1:46 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:42 10:50 32.85% More
800m 5:28 11:00 35.81% More
1km 6:50 11:00 37.34% More
Mile 11:13 11:13 38.83% More
5k 37:06 11:56 41.04% More

Predictions

Dist Time Per Mile WAVA
1M 10:03 10:03 43.35
5km 35:07 11:18 43.35
5M 59:24 11:53 41.80
10km 1:15:30 12:09 41.16
10M 2:07:41 12:46 39.99
Half 2:52:02 13:08 38.70
20M 4:34:28 13:43 38.06
Mara 6:09:49 14:07 37.34

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