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Sat 11th May 2024 at 9:03am by Autumnleaves

Run > Coaching

Good
breezy
warm

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0 👍

Time
45:47
Miles
3.20
Min/mi
14:18
Pacing
53.8%
WAVA
40.18
Stride(cm)
79
Cals
297
Watts
159
Cadence
143
BPM
114
%MHR
61.8
B/mi
1636
Asc(m)
27
Hillscore
1
Surface
Road

Notes & Comments

5 comments

So this was an odd one! We had a chap join us on Wednesday for the first time, having moved to Newton on Tuesday. He struggled a bit (having obviously not run regularly for months!). Today he came back with his sister - who, it transpired less than half a mile in, only runs on a treadmill at the gym occasionally! We had set off on a fairly challenging loop - and it was very obvious a mile in, that Emma would really not enjoy doing the whole thing. I persuaded her to turn back at 1.5 miles - so she would accomplish a 5k, and we ran/walked. She was very lovely and we had a nice natter, but oh for the optimism of youth!!
1) 1mi - 13:30(13:30/mi) 118/134bpm [1593b/mi] 98cal 175/276W
2) 1mi - 14:24(14:24/mi) 115/130bpm [1657b/mi] 92cal 149/278W
3) 1mi - 15:12(15:12/mi) 110/122bpm [1671b/mi] 88cal 125/249W
4) 0.2mi - 2:41(13:19/mi) 122/130bpm [1624b/mi] 19cal 183/239W

13:30 14:24 15:12 2:41

	northernslowcoach Good morning
	Autumnleaves Been a busy one!!
	Sombrero Well done! Sounds tricky and well handled.
	.B. He came back and brought a newbie, that reflects very well on coach and the vibe of the group 👍
	LindsD .B. is right but not q what you expected

Pace

98%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.13	1:29	1:29	11:51	107 88-121	1268	161 158-166	219 200-242	3/2
0.25	3:00	1:31	12:07	121 117-123	1466	160 156-164	193 184-229	0/6
0.38	5:21	2:22 +46	18:52	109 99-119	2056	163 158-176	196 69-221	5/1
0.50	6:57	1:35	12:43	127 119-134	1614	164 160-168	252 218-276	7/0
0.63	8:50	1:54	15:10	126 113-133	1910	140 120-164	166 100-231	1/1
0.75	10:40	1:50	14:36	109 103-117	1592	138 116-164	134 91-206	1/2
0.88	12:19	1:39	13:10	123 117-127	1619	159 152-164	189 166-206	3/2
1.00	14:16	1:58	15:42	117 106-124	1837	136 114-166	147 96-210	2/1
1.13	16:16	2:00	16:00	106 103-112	1695	121 112-162	114 34-267	3/3
1.25	17:51	1:34	12:34	119 112-126	1496	147 116-166	195 96-278	2/5
1.38	19:41	1:50	14:41	108 100-117	1586	131 114-164	141 89-266	3/2
1.50	21:03	1:22	10:54	125 118-130	1363	162 160-166	227 221-237	2/3
1.63	25:42	4:39 +2:35	37:12	115 99-130	4279	134 110-162	137 32-238	2/6
1.75	27:16	1:34	12:36	116 107-122	1461	160 156-164	181 161-194	2/0
1.88	28:52	1:36	12:52	124 122-125	1595	155 118-162	188 99-203	1/1
2.00	31:16	2:23	19:07	110 101-122	2103	115 110-122	89 29-100	1/1
2.13	33:39	2:23	19:06	107 104-115	2043	113 82-120	87 61-108	2/2
2.25	35:50	2:11	17:27	105 101-116	1832	119 112-160	97 85-192	2/3
2.38	37:21	1:31	12:10	115 107-118	1399	163 158-166	192 180-211	2/1
2.50	39:06	1:44	13:55	120 113-122	1670	146 116-164	174 96-216	3/3
2.63	41:27	2:21	18:51	105 102-112	1980	114 88-130	87 26-113	4/4
2.75	43:13	1:46	14:07	105 99-115	1483	142 114-164	128 83-174	1/6
2.88	44:44	1:31	12:06	115 115-117	1391	159 154-164	184 167-202	0/7
3.00	47:27	2:44 +1:00	21:49	115 104-122	2509	158 118-166	194 57-249	3/3
3.13	49:13	1:45	14:04	124 115-130	1744	150 118-166	182 89-239	6/2
3.20	50:08	55	12:07	117 116-118	1417	159 154-162	186 165-220	1/1

Heart

114/134max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 27m, Range 18m, Flat prediction 45:57

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.7%	13:46
See your biggest climbs

Power

159W (278 max)

Power Graph

Power Bands

Cadence

143 (176 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	53.9	160	2.2	25:00	13:27
Walk	37.7	116	1	20:33	20:10
Still	0.4	-	-	14	-
Pause	8.0	-	-	4:21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	38	10:14	34.50%	More
200m	1:18	10:29	37.15%	More
400m	2:58	11:55	34.92%	More
800m	6:34	13:12	35.42%	More
1km	8:21	13:26	36.18%	More
Mile	14:04	14:04	36.32%	More
5k	48:59	15:46	36.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:45	12:45	40.05
5km	44:19	14:16	40.26
5M	1:14:46	14:57	39.03
10km	1:34:55	15:17	38.53
10M	2:40:07	16:01	37.72
Half	3:35:25	16:27	36.67
20M	5:42:55	17:09	36.35
Mara	7:41:22	17:37	35.86

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