Thu 18th Apr 2024 at 7:17pm by tipsku
Run > Coaching
- breezy
-
Time
1:04:30
-
Miles
5.65
-
Min/mi
11:25
-
Pacing
21.1%
-
WAVA
44.00
-
Stride(cm)
81
-
Cals
466
-
Cadence
174
-
BPM
132
-
%MHR
70.8
-
B/mi
1512
-
Asc(m)
68
-
Hillscore
5
-
Surface
Road
Notes & Comments
Beginners plus week 2
Happy to run with a big group today, 16 runners. We went down to Schleußiger Weg, Auewald and then up Fockeberg to see the sunset. Sadly, it was cloudy in the West but the light was beautiful. Great run, everybody managed to run up the hill. I'm proud of the effort today.
1) 0.62mi - 7:27(11:59/mi) 123/147bpm [1474b/mi] 50cal
2) 0.62mi - 6:50(10:59/mi) 139/163bpm [1528b/mi] 55cal
3) 0.62mi - 6:40(10:44/mi) 140/160bpm [1503b/mi] 54cal
4) 0.62mi - 6:46(10:54/mi) 137/155bpm [1492b/mi] 53cal
5) 0.62mi - 7:32(12:07/mi) 135/151bpm [1635b/mi] 58cal
6) 0.62mi - 7:26(11:58/mi) 125/141bpm [1496b/mi] 46cal
7) 0.62mi - 7:01(11:17/mi) 132/155bpm [1490b/mi] 46cal
8) 0.62mi - 6:40(10:44/mi) 136/157bpm [1461b/mi] 52cal
9) 0.62mi - 7:27(12:00/mi) 129/156bpm [1548b/mi] 47cal
10) 0.06mi - 41(11:04/mi) 124/125bpm [1373b/mi] 5cal
7:27 6:50 6:40 6:46 7:32 7:26 7:01 6:40 7:27 41
-
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.
|
0.25 |
3:13 |
3:13 |
12:52 |
115 73-136 |
1480 |
170 114-180 |
7/1 |
0.50 |
6:43 |
3:30 +36
|
14:00 |
127 82-143 |
1778 |
173 150-178 |
3/3 |
0.75 |
9:30 |
2:47 |
11:07 |
131 124-147 |
1457 |
173 170-180 |
4/2 |
1.00 |
12:12 |
2:42 |
10:48 |
139 127-153 |
1500 |
174 170-178 |
4/2 |
1.25 |
15:39 |
3:27 +43
|
13:49 |
143 102-163 |
1976 |
174 118-180 |
6/4 |
1.50 |
18:26 |
2:47 |
11:08 |
142 71-160 |
1581 |
176 166-180 |
5/7 |
1.75 |
20:58 |
2:32 |
10:08 |
138 131-156 |
1398 |
176 172-184 |
8/4 |
2.00 |
23:42 |
2:44 |
10:57 |
139 132-155 |
1523 |
174 168-178 |
5/3 |
2.25 |
26:23 |
2:41 |
10:45 |
137 129-149 |
1472 |
175 162-178 |
5/4 |
2.50 |
29:10 |
2:47 |
11:08 |
135 128-143 |
1503 |
176 172-180 |
4/5 |
2.75 |
32:02 |
2:51 |
11:24 |
133 125-150 |
1517 |
174 158-182 |
8/2 |
3.00 |
35:03 |
3:02 |
12:07 |
138 132-151 |
1672 |
174 94-182 |
19/0 |
3.25 |
38:31 |
3:28 |
13:52 |
133 127-144 |
1844 |
170 96-176 |
18/0 |
3.50 |
47:11 |
8:39 +5:38
|
34:38 |
120 85-141 |
4155 |
168 94-180 |
2/25 |
3.75 |
49:51 |
2:41 |
10:43 |
126 118-140 |
1350 |
176 172-178 |
0/19 |
4.00 |
52:47 |
2:56 |
11:44 |
129 120-150 |
1513 |
173 106-180 |
3/7 |
4.25 |
55:26 |
2:38 |
10:34 |
139 123-155 |
1468 |
175 172-178 |
4/3 |
4.50 |
59:21 |
3:55 +1:10
|
15:40 |
135 93-155 |
2115 |
174 122-182 |
2/5 |
4.75 |
1:02:00 |
2:39 |
10:35 |
134 124-157 |
1418 |
177 174-180 |
3/2 |
5.00 |
1:04:48 |
2:49 |
11:15 |
135 127-148 |
1519 |
176 172-180 |
4/3 |
5.25 |
1:07:48 |
2:59 |
11:57 |
133 119-156 |
1590 |
172 166-178 |
3/3 |
5.50 |
1:11:16 |
3:28 +27
|
13:53 |
124 113-138 |
1721 |
173 168-180 |
3/3 |
5.65 |
1:13:04 |
1:48 |
11:41 |
129 122-141 |
1506 |
174 168-186 |
2/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
87.7 |
174 |
5.6 |
1:03:03 |
12:47 |
Walk |
1.2 |
117 |
0.1 |
1:01 |
19:11 |
Still |
0.5 |
- |
- |
26 |
- |
Pause |
10.5 |
- |
- |
8:34 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:28 |
9:57 |
36.14% |
More |
800m |
5:10 |
10:23 |
38.28% |
More |
1km |
6:32 |
10:30 |
39.45% |
More |
Mile |
10:39 |
10:39 |
41.14% |
More |
5k |
36:28 |
11:44 |
42.01% |
More |
5 miles |
1:03:57 |
12:47 |
39.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:32 |
9:32 |
46.00 |
5km |
33:20 |
10:44 |
45.97 |
5M |
56:22 |
11:16 |
44.34 |
10km |
1:11:38 |
11:32 |
43.67 |
10M |
2:01:07 |
12:07 |
42.44 |
Half |
2:43:10 |
12:27 |
41.09 |
20M |
4:20:16 |
13:01 |
40.41 |
Mara |
5:50:37 |
13:23 |
39.66 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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