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Mon 18th Sep 2023 at 7:08pm by tipsku

Run > Coaching
  • Time
    37:29
  • Miles
    3.11
  • Min/mi
    12:03
  • Pacing
    81%
  • WAVA
    39.68
  • Stride(cm)
    78
  • Cals
    245
  • Cadence
    171
  • BPM
    117
  • %MHR
    63.4
  • B/mi
    1406
  • Asc(m)
    11
  • Surface
    Road

Notes & Comments

Beginners week 10
Today, I had 3 returning runners, either from holidays, traineeships or other study related things. We took it nice and easy on our normal loop past the stadium and training grounds of RB Leipzig

Split Summary
===
1) 0.62mi - 7:23(11:53/mi) 115/128bpm [1366b/mi] 50cal
2) 0.62mi - 7:26(11:58/mi) 118/124bpm [1412b/mi] 49cal
3) 0.62mi - 7:19(11:46/mi) 117/122bpm [1377b/mi] 48cal
4) 0.62mi - 7:52(12:40/mi) 115/124bpm [1457b/mi] 48cal
5) 0.62mi - 7:29(12:02/mi) 118/127bpm [1420b/mi] 50cal
6) 0mi - 0(4:04/mi) 115/115bpm [468b/mi]
7:23 7:26 7:19 7:52 7:29 0

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:41 1:41 13:29 102 78-121 1375 155 72-176 2/1
0.25 3:10 1:29 11:51 115 110-121 1363 171 168-174 2/3
0.38 4:34 1:24 11:12 120 117-125 1344 171 168-174 2/1
0.50 6:00 1:26 11:26 121 113-128 1384 173 166-178 2/1
0.63 7:25 1:25 11:20 118 112-123 1336 175 170-182 2/1
0.75 8:57 1:32 12:18 118 117-120 1451 173 170-174 1/2
0.88 10:24 1:27 11:39 118 115-120 1375 173 172-176 2/2
1.00 11:53 1:29 11:53 118 115-121 1403 173 170-174 3/1
1.13 13:21 1:27 11:38 119 117-124 1385 173 170-176 1/1
1.25 14:53 1:32 12:17 116 113-119 1426 172 170-174 1/1
1.38 16:21 1:28 11:45 118 112-122 1386 173 170-176 4/2
1.50 17:53 1:32 12:14 116 110-120 1420 171 166-176 1/4
1.63 19:15 1:23 11:01 118 111-122 1299 173 170-176 2/2
1.75 20:44 1:28 11:47 119 116-121 1402 173 170-178 1/1
1.88 22:15 1:31 12:07 118 115-120 1430 171 168-174 2/2
2.00 23:48 1:33 12:28 119 116-122 1483 171 168-174 1/1
2.13 25:19 1:31 12:09 115 103-122 1398 170 168-174 2/2
2.25 26:54 1:35 12:41 118 114-123 1496 171 160-176 3/1
2.38 29:27 2:32 +42 20:20 110 88-124 2237 159 106-178 1/3
2.50 30:51 1:24 11:12 113 98-120 1266 171 168-174 1/3
2.63 32:20 1:29 11:54 115 113-119 1369 172 168-176 2/2
2.75 33:49 1:29 11:55 119 116-127 1418 172 168-176 2/2
2.88 35:16 1:26 11:31 120 116-126 1382 173 168-176 3/2
3.00 36:46 1:30 12:01 117 111-125 1407 172 166-178 2/2
3.11 38:10 1:24 13:03 120 114-125 1566 170 160-176 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    117 avge / 128 max Delete HR Trace

  • Cadence Distribution

    171 avge / 182 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.3 171 3.1 36:44 12:09
    Walk 1.7 102 0 39 25:45
    Still 0.2 - - 5 -
    Pause 1.8 - - 42 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:46 11:07 32.34% More
    800m 5:36 11:16 35.30% More
    1km 7:09 11:30 36.00% More
    Mile 11:37 11:37 37.68% More
    5k 38:07 12:16 39.02% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:16 11:16 38.84
    5km 37:27 12:03 39.71
    5M 1:02:00 12:24 39.11
    10km 1:18:04 12:34 38.79
    10M 2:09:16 12:56 38.52
    Half 2:52:07 13:08 38.22
    20M 4:29:32 13:29 38.09
    Mara 5:58:51 13:42 37.79

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