Tue 31st Jan 2023 at 7:13pm by tipsku
Run > Coaching
-
Time
38:15
-
Miles
3.13
-
Min/mi
12:13
-
Pacing
79%
-
WAVA
40.04
-
Stride(cm)
76
-
Cals
254
-
Cadence
173
-
BPM
124
-
%MHR
66.6
-
B/mi
1521
-
Asc(m)
29
-
Surface
Road
Notes & Comments
2 comments
Beginners 2 week 14
Final run of this term with 3 runners. We started with 15+, now in winter, only the hardest people are still with me. Next week, the holiday term will start - another 7 weeks of running with the group. It was very windy so we went into the woodlands to have some shelter. The girls were very chatty throughout so I guess they were running aerobically. Nice progress since October!
Split Summary
===
1) 0.62m - 7:35(12:13/m) 120/131bpm [1465b/mi] 51cal
2) 0.62m - 7:42(12:24/m) 125/134bpm [1549b/mi] 49cal
3) 0.62m - 7:30(12:04/m) 124/134bpm [1496b/mi] 52cal
4) 0.62m - 7:24(11:55/m) 127/135bpm [1513b/mi] 49cal
5) 0.62m - 7:35(12:13/m) 126/133bpm [1538b/mi] 50cal
6) 0.02m - 29(22:29/m) 124/126bpm [2787b/mi] 3cal
7:35 7:42 7:30 7:24 7:35 29
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:35 |
1:35 |
12:43 |
114 77-130 |
1449 |
174 168-178 |
3/2 |
0.25 |
3:03 |
1:27 |
11:37 |
126 123-129 |
1465 |
174 166-178 |
5/22 |
0.38 |
4:31 |
1:29 |
11:48 |
123 117-128 |
1452 |
173 168-176 |
4/3 |
0.50 |
6:01 |
1:30 |
12:03 |
123 117-131 |
1483 |
172 168-174 |
3/4 |
0.63 |
8:42 |
2:40 +1:05
|
21:21 |
116 90-126 |
2477 |
175 164-188 |
4/3 |
0.75 |
10:14 |
1:33 |
12:22 |
126 118-132 |
1558 |
174 170-178 |
3/2 |
0.88 |
11:50 |
1:36 |
12:47 |
124 119-129 |
1586 |
173 156-182 |
5/3 |
1.00 |
13:25 |
1:34 |
12:35 |
122 115-134 |
1535 |
163 106-180 |
4/3 |
1.13 |
14:56 |
1:32 |
12:14 |
128 125-132 |
1565 |
176 174-178 |
2/3 |
1.25 |
16:27 |
1:30 |
12:03 |
126 122-129 |
1519 |
175 172-176 |
3/2 |
1.38 |
17:55 |
1:29 |
11:50 |
129 125-134 |
1527 |
174 172-176 |
3/2 |
1.50 |
19:25 |
1:30 |
12:00 |
124 119-130 |
1487 |
174 172-176 |
1/2 |
1.63 |
20:59 |
1:33 |
12:28 |
121 119-124 |
1508 |
173 170-176 |
4/1 |
1.75 |
22:28 |
1:29 |
11:51 |
124 122-128 |
1470 |
173 170-178 |
3/2 |
1.88 |
23:59 |
1:31 |
12:08 |
121 115-126 |
1469 |
174 170-178 |
2/3 |
2.00 |
25:28 |
1:29 |
11:51 |
123 121-126 |
1457 |
176 172-178 |
2/4 |
2.13 |
26:57 |
1:30 |
11:57 |
128 123-133 |
1529 |
176 174-180 |
3/3 |
2.25 |
28:22 |
1:25 |
11:21 |
131 126-135 |
1487 |
174 172-176 |
2/3 |
2.38 |
29:56 |
1:33 |
12:26 |
129 125-132 |
1604 |
174 170-176 |
2/2 |
2.50 |
31:27 |
1:31 |
12:10 |
125 119-131 |
1520 |
174 172-176 |
3/3 |
2.63 |
32:55 |
1:28 |
11:44 |
126 123-129 |
1479 |
173 170-176 |
3/3 |
2.75 |
34:24 |
1:29 |
11:51 |
128 124-133 |
1517 |
174 170-178 |
2/3 |
2.88 |
35:54 |
1:30 |
11:59 |
125 122-129 |
1498 |
174 170-176 |
3/3 |
3.00 |
37:28 |
1:35 |
12:38 |
123 119-127 |
1554 |
172 166-178 |
2/3 |
3.13 |
39:10 |
1:41 |
13:29 |
127 123-130 |
1712 |
170 98-178 |
4/5 |
3.13 |
39:20 |
10 |
53:53 |
124 123-126 |
6682 |
102 100-102 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.7 |
173 |
3.1 |
37:36 |
12:27 |
Walk |
1.4 |
109 |
0 |
34 |
26:17 |
Still |
0.2 |
- |
- |
5 |
- |
Pause |
2.7 |
- |
- |
1:05 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:53 |
11:35 |
30.72% |
More |
800m |
5:52 |
11:49 |
33.37% |
More |
1km |
7:20 |
11:48 |
34.82% |
More |
Mile |
11:52 |
11:52 |
36.69% |
More |
5k |
38:46 |
12:29 |
39.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:51 |
10:51 |
40.16 |
5km |
37:56 |
12:13 |
40.13 |
5M |
1:04:08 |
12:50 |
38.71 |
10km |
1:21:32 |
13:07 |
38.11 |
10M |
2:17:50 |
13:47 |
37.04 |
Half |
3:05:41 |
14:10 |
35.86 |
20M |
4:56:11 |
14:49 |
35.27 |
Mara |
6:39:01 |
15:14 |
34.61 |
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Looks like a pleasant route! Well done!
Thank you, it was quite nice, just dark in the woodlands. The group selected the course.