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Wed 13th Nov 2024 at 12:19pm by Mark J 🇳🇿

Run > Coached
  • Time
    10:00
  • Miles
    1.42
  • Min/mi
    7:03
  • Pacing
    84.2%
  • WAVA
    66.99
  • Stride(cm)
    134
  • Cals
    112
  • Watts
    272
  • Cadence
    171
  • BPM
    127
  • %MHR
    73.9
  • B/mi
    895
  • Surface
    Road

Notes & Comments

Coros Form Test 2

5 mins warm up. 5 mins at 10k pace.

Second of two Coros running form tests to be taken this week, ahead of a 6 week coached strength and drills, form improvement plan.

1) 0.96km - 5:00(5:11/km) 112/122bpm [581b/km] 46cal 224/W 11.57/12.68kmph
2) 1.31km - 5:00(3:48/km) 142/150bpm [541b/km] 66cal 311/W 15.76/17.31kmph
5:00 5:00

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.06 32 32 8:25 81 72-100 682 157 68-164 249 221-257 37/1
0.13 1:04 33 8:40 105 101-108 911 163 162-164 228 219-239 0/0
0.19 1:37 33 8:45 114 109-116 998 163 162-164 218 203-226 0/0
0.25 2:08 32 8:25 115 115-116 968 164 162-166 222 206-232 0/3
0.31 2:39 31 8:14 117 116-117 964 164 162-166 228 227-230 0/2
0.38 3:10 31 8:12 117 116-119 959 162 162-164 228 227-233 0/1
0.44 3:41 31 8:16 118 117-119 976 163 162-164 234 228-238 0/2
0.50 4:12 30 8:08 118 118-119 960 164 162-166 230 228-240 0/1
0.56 4:41 30 7:58 121 119-122 964 164 162-166 235 229-243 0/2
0.63 5:11 30 7:53 121 121-123 955 167 164-180 231 210-245 0/1
0.69 5:34 23 6:05 128 124-131 778 178 176-180 296 227-315 0/2
0.75 5:57 23 6:15 133 131-135 831 179 176-180 322 315-326 1/1
0.81 6:20 23 6:05 137 135-139 833 179 178-180 302 283-324 0/1
0.88 6:44 23 6:15 141 139-142 882 179 176-180 302 296-323 0/4
0.94 7:07 23 6:14 143 142-144 891 179 178-180 331 321-337 0/2
1.00 7:30 23 6:11 144 144-144 891 179 178-180 317 312-320 2/1
1.06 7:53 23 6:10 145 144-146 895 179 178-180 309 306-311 0/1
1.13 8:16 22 5:58 146 146-146 871 179 178-180 323 311-325 0/1
1.19 8:38 22 5:59 146 146-146 874 178 176-180 284 273-317 0/5
1.25 9:01 23 6:03 148 147-149 895 179 178-180 316 273-327 1/1
1.31 9:22 21 5:37 149 148-149 836 178 178-180 341 327-351 0/1
1.38 9:46 24 6:26 149 149-150 958 179 178-180 340 316-350 0/1
1.42 10:01 15 6:11 149 149-150 921 179 176-180 315 311-318 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 150 max Delete HR Trace

  • Cadence Distribution

    171 avge / 180 max Stride Length: 134cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 170 1.4 9:59 7:04
    Walk 0.2 68 0 1 11:01
    Still 0.2 - - 1 -

  • Power Distribution

    272W (351 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:53 59.08% More
    800m 3:00 6:03 68.30% More
    1km 3:46 6:04 70.97% More
    Mile 6:31 6:31 69.73% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:54 6:54 65.82
    5km 22:56 7:23 67.46
    5M 37:58 7:36 66.52
    10km 47:49 7:42 66.03
    10M 1:19:10 7:55 66.02
    Half 1:45:25 8:03 65.14
    20M 2:45:04 8:15 65.92
    Mara 3:39:46 8:23 66.02

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