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Mon 16th Dec 2024 at 7:11pm by tipsku

Run > Coaching
  • Good
  • windy
  • Time
    38:36
  • Miles
    3.54
  • Min/mi
    10:54
  • Pacing
    75.1%
  • WAVA
    44.48
  • Stride(cm)
    84
  • Cals
    285
  • Cadence
    176
  • BPM
    127
  • %MHR
    69
  • B/mi
    1385
  • Asc(m)
    22
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Beginners week 9
Quite the change compared to last week when it was really cold: 10°C and very windy. I met 5 runners at the GSZ and we set off towards the South, running down Kö and then back via Schleußiger Weg and Rennbahn. 5.7 km for the longer route, 5.3 with the shortcut. Pretty good pace today, started around 7 min/km and then gradually increased pace. I had some people returning after a longer break but they had no trouble keeping up.

1) 0.62mi - 6:51(11:02/mi) 124/138bpm [1367b/mi] 50cal
2) 0.62mi - 6:59(11:15/mi) 130/140bpm [1462b/mi] 54cal
3) 0.62mi - 6:38(10:41/mi) 124/136bpm [1324b/mi] 47cal
4) 0.62mi - 6:36(10:38/mi) 128/136bpm [1361b/mi] 50cal
5) 0.62mi - 6:44(10:50/mi) 129/137bpm [1398b/mi] 50cal
6) 0.44mi - 4:47(10:55/mi) 126/135bpm [1376b/mi] 34cal
6:51 6:59 6:38 6:36 6:44 4:47

Map
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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 1:26 1:26 11:24 117 88-130 1335 171 76-180 3/1
0.25 2:49 1:24 11:09 127 123-131 1416 174 170-178 7/2
0.38 4:09 1:20 10:40 128 123-134 1364 176 174-178 5/2
0.50 6:34 2:25 +1:00 19:19 119 96-130 2298 176 138-256 2/4
0.63 7:53 1:19 10:29 132 127-138 1383 178 176-180 3/2
0.75 9:19 1:26 11:31 135 128-140 1555 177 124-182 5/2
0.88 10:38 1:20 10:36 130 126-135 1379 175 102-256 3/3
1.00 12:05 1:26 11:31 130 121-136 1498 176 172-180 2/3
1.13 13:31 1:26 11:26 129 123-135 1475 175 140-180 4/3
1.25 14:55 1:25 11:19 126 121-131 1425 175 172-180 4/3
1.38 16:53 1:58 +37 15:44 121 107-129 1904 174 110-178 4/6
1.50 18:09 1:16 10:05 129 123-136 1301 177 176-180 4/2
1.63 19:29 1:20 10:36 125 118-131 1325 175 150-180 3/4
1.75 21:09 1:40 +16 13:23 120 110-125 1606 176 120-248 3/2
1.88 22:28 1:19 10:32 125 118-131 1317 176 172-178 2/2
2.00 23:48 1:20 10:43 130 127-136 1393 177 174-186 3/1
2.13 25:09 1:20 10:42 128 126-132 1371 177 174-180 2/1
2.25 26:28 1:19 10:34 126 122-129 1331 177 174-178 1/2
2.38 27:48 1:20 10:37 126 119-131 1339 176 168-180 1/3
2.50 29:08 1:20 10:43 128 123-132 1373 179 176-182 1/2
2.63 30:27 1:19 10:30 132 126-136 1386 177 174-178 3/2
2.75 31:47 1:21 10:46 132 128-137 1420 177 174-178 1/2
2.88 33:09 1:22 10:52 128 125-131 1391 177 174-178 1/1
3.00 34:31 1:22 10:52 129 124-133 1402 175 172-178 2/2
3.13 35:54 1:23 11:07 125 121-130 1391 174 170-178 1/3
3.25 37:42 1:48 +26 14:21 125 104-129 1795 175 164-190 2/2
3.38 39:03 1:22 10:54 124 106-132 1352 178 174-190 2/2
3.50 40:26 1:22 10:58 130 127-135 1426 178 174-184 2/3
3.54 40:55 29 11:13 127 124-128 1425 174 152-178 1/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    127 avge / 140 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 2.2% 11:05

  • Cadence Distribution

    176 avge / 256 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.4 176 3.5 38:59 11:28
    Walk 1.1 126 0 28 23:00
    Still 0.1 - - 2 -
    Pause 3.4 - - 1:26 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:28 9:55 36.62% More
    800m 5:15 10:33 38.02% More
    1km 6:34 10:34 39.53% More
    Mile 10:37 10:37 41.46% More
    5k 34:58 11:15 42.91% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:06 10:06 43.61
    5km 33:37 10:49 44.64
    5M 55:40 11:08 43.90
    10km 1:10:05 11:17 43.53
    10M 1:56:03 11:36 43.24
    Half 2:34:30 11:48 42.91
    20M 4:01:57 12:06 42.72
    Mara 5:22:08 12:18 42.36

Bespoke Fields

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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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