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Tue 5th Nov 2024 at 6:48am by TeeBee

Run > Coached
  • Time
    1:00:20
  • Miles
    2.74
  • Min/mi
    22:01
  • Pacing
    53.4%
  • WAVA
    25.31
  • Stride(cm)
    62
  • Cals
    325
  • Cadence
    117
  • BPM
    127
  • %MHR
    64.1
  • B/mi
    2793
  • Asc(m)
    20
  • Surface
    Road

Notes & Comments

An "all out from the start" session.

4 sprints (2x 100; 2x 200) all at maximum effort.

Best focus cues: arms for explosive start, bottom lip to relax, hard with knees to finish (ensuring upright stance)

1) 0.62mi - 14:03(22:36/mi) 110/152bpm [2487b/mi] 72cal 2.65/5.59mph
2) 0.62mi - 14:06(22:41/mi) 128/174bpm [2903b/mi] 83cal 2.65/13.32mph
3) 0.62mi - 14:08(22:44/mi) 129/177bpm [2933b/mi] 74cal 2.64/22.81mph
4) 0.62mi - 14:32(23:23/mi) 129/171bpm [3017b/mi] 68cal 2.57/12.56mph
5) 0.25mi - 3:32(14:02/mi) 153/176bpm [2146b/mi] 28cal 4.28/12.11mph
14:03 14:06 14:08 14:32 3:32

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 2:24 2:24 19:09 97 90-103 1858 119 114-148 1/1
0.25 4:44 2:20 18:41 108 92-129 2018 130 80-176 1/1
0.38 6:05 1:21 10:49 143 130-151 1547 163 160-166 1/1
0.50 11:47 5:42 45:33 112 94-150 5102 114 82-158 1/1
0.63 14:07 2:20 18:40 102 91-110 1904 115 110-120 1/1
0.75 16:53 2:47 22:16 116 103-144 2582 128 100-216 1/1
0.88 19:50 2:57 23:34 124 106-143 2922 130 106-198 0/0
1.00 22:38 2:48 22:25 139 115-162 3116 128 32-222 0/0
1.13 25:26 2:48 22:25 151 121-173 3385 114 82-216 1/1
1.25 28:16 2:49 22:36 113 107-118 2553 101 94-110 0/1
1.38 30:56 2:40 21:18 113 108-121 2408 106 96-112 1/1
1.50 34:06 3:10 25:22 134 115-171 3399 172 82-214 1/1
1.63 36:32 2:26 19:32 164 144-177 3203 126 90-202 1/1
1.75 39:42 3:09 25:16 128 117-144 3233 96 80-100 1/1
1.88 42:32 2:50 22:38 120 116-125 2717 103 98-110 1/1
2.00 45:22 2:50 22:41 121 116-125 2744 99 94-106 1/1
2.13 47:49 2:27 19:36 147 121-171 2882 131 84-224 1/1
2.25 51:17 3:28 27:46 136 125-158 3777 92 84-96 2/1
2.38 54:10 2:53 23:05 121 118-128 2793 101 94-110 1/1
2.50 57:12 3:02 24:13 124 120-129 3003 98 94-102 1/1
2.63 58:25 1:13 9:42 148 125-174 1436 179 90-222 1/1
2.74 1:00:21 1:56 17:14 165 152-175 2845 119 94-202 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 177 max Delete HR Trace

  • Cadence Distribution

    117 avge / 224 max Stride Length: 62cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 10.5 188 0.7 6:22 9:25
    Walk 83.9 102 2.1 50:37 24:33
    Still 5.6 - - 3:22 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:17 13:11 31.03% More
    800m 9:19 18:45 24.25% More
    1km 12:04 19:25 24.38% More
    Mile 20:58 20:58 23.80% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 20:17 20:17 24.60
    5km 1:09:07 22:15 25.22
    5M 1:55:39 23:08 24.64
    10km 2:26:18 23:33 24.40
    10M 4:04:46 24:29 24.07
    Half 5:27:49 25:01 23.49
    20M 8:38:05 25:54 23.44
    Mara 11:33:50 26:29 23.21
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