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Sat 30th Oct 2021 at 9:04am by Autumnleaves

Run > Coaching

Good
drizzle

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Time
43:20
Miles
3.24
Min/mi
13:22
Pacing
80.4%
WAVA
41.97
Stride(cm)
77
Cals
321
Cadence
156
BPM
120
%MHR
64.8
B/mi
1604
Asc(m)
184
Hillscore
6
Surface
Road

Notes & Comments

C25k group week 9! 5k loop. With Kat and Elliott in the buggy at the front. They all ran for 30 minutes non stop, walked a bit, ran the rest. Strongest group we've had - they had to run up both hills (usually 30 minutes ends at the bottom of hill 2!)
Split Summary
===
1) 0.31m - 5:46(18:20/m) 110/145bpm [2016b/mi] 40cal 3.27/3.57mph
2) 1m - 12:27(12:27/m) 121/140bpm [1507b/mi] 102cal 4.82/5.43mph
3) 1m - 12:06(12:06/m) 124/132bpm [1500b/mi] 96cal 4.96/5.16mph
4) 0.47m - 5:57(12:36/m) 127/134bpm [1600b/mi] 48cal 4.76/5.11mph
5) 0.45m - 7:04(15:32/m) 113/139bpm [1756b/mi] 35cal 3.86/5.41mph

5:46 12:27 12:06 5:57 7:04

	northernslowcoach soggy?
	Autumnleaves Actually not too bad considering!
	snogard 😀
	northernslowcoach Fab group
	Sombrero Brilliant!! Well done all.
	Bintmcskint Brilliant
	LindsD They really are doing well
	RRR-CAZ 🇬🇧
	LindsD What a fab pic!

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	2:22	2:22	18:58	118 102-145	2238	119 114-124	3/0
0.25	4:35	2:13	17:42	107 98-119	1895	119 118-124	3/2
0.38	7:05	2:30 +35	20:01	116 100-140	2323	152 118-168	17/2
0.50	8:38	1:33	12:21	115 111-117	1421	169 166-172	12/9
0.63	10:14	1:36	12:46	116 113-119	1480	167 166-170	5/8
0.75	11:49	1:35	12:39	118 115-122	1493	166 164-168	7/16
0.88	13:32	1:43	13:47	124 121-128	1709	165 164-166	13/2
1.00	15:05	1:33	12:27	126 120-130	1568	165 162-166	16/24
1.13	16:33	1:27	11:40	126 123-128	1469	167 166-170	11/9
1.25	18:01	1:28	11:44	124 121-126	1455	167 166-170	13/9
1.38	19:33	1:32	12:16	125 124-126	1534	168 166-170	6/4
1.50	21:03	1:30	12:01	123 120-125	1479	168 166-170	3/10
1.63	22:32	1:29	11:54	123 122-124	1463	167 166-168	4/7
1.75	24:08	1:35	12:44	123 121-125	1566	165 158-168	5/4
1.88	25:43	1:35	12:41	121 119-123	1534	165 162-166	4/5
2.00	27:11	1:28	11:48	123 117-130	1451	166 164-168	4/14
2.13	28:42	1:30	12:04	129 127-131	1557	166 164-166	17/13
2.25	30:08	1:26	11:29	126 124-128	1448	167 166-168	25/22
2.38	31:38	1:30	12:02	122 118-125	1469	167 166-170	25/16
2.50	33:13	1:34	12:36	129 124-133	1625	166 166-168	8/7
2.63	34:48	1:36	12:47	132 130-134	1688	166 166-168	7/17
2.75	36:21	1:32	12:18	125 121-131	1538	167 166-170	10/5
2.88	38:41	2:20	18:39	112 93-124	2088	125 106-166	15/11
3.00	41:00	2:20	18:39	106 91-115	1977	123 114-164	1/3
3.13	42:34	1:33	12:24	125 108-139	1551	166 162-170	1/14
3.24	43:56	1:22	11:48	117 115-120	1381	166 164-168	17/14

Further Analysis

Pace Distribution
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Heart Rate Distribution
120 avge / 145 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
24	16.9%	12:47
21	14.2%	12:36
10	7.3%	13:54

Cadence Distribution
156 avge / 172 max Stride Length: 77cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	77.0	166	2.7	33:41	12:30
Walk	21.7	117	0.5	9:40	19:19
Pause	1.3	-	-	35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:53	11:35	35.30%	More
800m	5:51	11:46	38.63%	More
1km	7:22	11:51	39.93%	More
Mile	12:03	12:03	41.40%	More
5k	41:27	13:20	42.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:55	11:55	41.87
5km	41:23	13:19	42.13
5M	1:09:48	13:58	40.82
10km	1:28:38	14:16	40.27
10M	2:29:30	14:57	39.40
Half	3:21:08	15:21	38.29
20M	5:20:10	16:01	37.93
Mara	7:10:46	16:26	37.38

Photos

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