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Thu 26th Sep 2024 at 7:11pm by tipsku

Run > Coaching
  • rain
  • windy
  • Time
    49:22
  • Miles
    4.42
  • Min/mi
    11:10
  • Pacing
    85.5%
  • WAVA
    44.88
  • Stride(cm)
    82
  • Cals
    356
  • Cadence
    177
  • BPM
    128
  • %MHR
    68.7
  • B/mi
    1427
  • Asc(m)
    23
  • Surface
    Road

Notes & Comments

Beginners plus week 11
Wet and windy run with two of my more advanced beginners. We run past the shooting range to get about 7 km in. Nice steady pace, my HR stayed in Z1 and my legs felt pretty good. When I started walking to the sports centre, my calves and adductors were a bit tight but at the start of the run, I was fine.

1) 0.62mi - 6:50(11:00/mi) 122/131bpm [1343b/mi] 50cal
2) 0.62mi - 7:07(11:26/mi) 124/132bpm [1419b/mi] 51cal
3) 0.62mi - 6:58(11:12/mi) 125/135bpm [1400b/mi] 50cal
4) 0.62mi - 7:02(11:19/mi) 129/134bpm [1459b/mi] 49cal
5) 0.62mi - 6:51(11:02/mi) 130/138bpm [1434b/mi] 49cal
6) 0.62mi - 7:01(11:17/mi) 132/139bpm [1489b/mi] 51cal
7) 0.62mi - 6:46(10:53/mi) 132/141bpm [1437b/mi] 50cal
8) 0.07mi - 48(12:10/mi) 132/137bpm [1607b/mi] 6cal
6:50 7:07 6:58 7:02 6:51 7:01 6:46 48

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 1:28 1:28 11:43 113 81-125 1324 176 158-184 3/2
0.25 2:48 1:20 10:40 122 118-126 1302 178 176-180 3/2
0.38 4:08 1:20 10:39 123 117-131 1309 177 170-180 2/1
0.50 5:31 1:24 11:10 126 122-128 1407 176 174-180 3/1
0.63 6:52 1:20 10:43 126 122-131 1349 177 174-180 3/1
0.75 8:21 1:29 11:50 124 121-129 1467 176 174-178 2/1
0.88 9:43 1:22 10:56 123 119-126 1345 176 174-178 2/2
1.00 11:09 1:26 11:31 123 117-132 1417 177 176-180 2/2
1.13 12:34 1:25 11:24 128 123-132 1459 177 176-180 2/1
1.25 14:01 1:26 11:31 124 120-129 1428 177 174-178 3/3
1.38 16:04 2:03 +38 16:25 118 95-127 1938 177 152-180 5/2
1.50 17:26 1:22 10:56 125 120-130 1366 177 174-182 1/4
1.63 18:51 1:25 11:18 127 122-131 1435 176 174-180 2/1
1.75 20:15 1:25 11:18 130 124-135 1469 176 174-178 3/1
1.88 21:39 1:24 11:09 129 125-132 1438 176 174-178 3/2
2.00 23:02 1:23 11:08 128 124-132 1424 176 174-178 2/4
2.13 24:28 1:26 11:28 130 127-134 1491 176 172-180 1/5
2.25 25:52 1:23 11:05 130 125-133 1441 178 176-182 2/4
2.38 27:18 1:26 11:30 128 126-130 1472 177 176-178 2/2
2.50 28:43 1:25 11:19 130 125-134 1471 178 174-182 3/2
2.63 30:06 1:23 11:06 131 129-134 1454 177 174-178 2/2
2.75 31:57 1:51 +26 14:49 129 109-138 1912 173 108-180 2/3
2.88 33:17 1:20 10:40 127 124-132 1354 178 174-180 1/4
3.00 34:40 1:23 11:03 130 127-133 1436 178 176-186 2/3
3.13 36:02 1:22 11:00 130 125-136 1429 179 176-182 1/1
3.25 37:25 1:23 11:01 133 127-136 1464 179 178-182 2/2
3.38 38:48 1:23 11:04 131 129-135 1451 178 176-182 2/2
3.50 40:13 1:25 11:21 130 123-137 1475 178 172-180 3/1
3.63 41:37 1:24 11:11 134 131-139 1499 177 172-188 2/2
3.75 43:06 1:29 11:54 131 129-134 1560 174 166-178 3/3
3.88 44:28 1:22 10:53 131 129-135 1426 176 174-178 3/4
4.00 45:50 1:22 10:55 132 127-137 1440 177 174-180 2/3
4.13 47:08 1:19 10:29 136 130-141 1425 178 176-180 3/1
4.25 48:29 1:21 10:50 132 129-137 1430 177 174-182 2/2
4.38 49:54 1:25 11:16 130 126-133 1465 175 164-180 2/4
4.42 50:26 32 13:10 134 131-137 1763 170 106-178 2/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    128 avge / 141 max Delete HR Trace

  • Cadence Distribution

    177 avge / 188 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.6 176 4.4 49:12 11:17
    Walk 1.1 114 0 33 3:24:13
    Still 0.1 - - 3 -
    Pause 1.2 - - 38 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:37 10:30 34.59% More
    800m 5:20 10:44 37.39% More
    1km 6:44 10:51 38.53% More
    Mile 11:03 11:03 39.96% More
    5k 35:00 11:16 44.09% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:35 9:35 46.08
    5km 33:27 10:46 46.13
    5M 56:34 11:19 44.51
    10km 1:11:54 11:34 43.83
    10M 2:01:33 12:09 42.61
    Half 2:43:45 12:30 41.25
    20M 4:21:12 13:04 40.58
    Mara 5:51:52 13:26 39.82

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