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Thu 19th Dec 2024 at 7:17pm by tipsku

Run > Coaching
  • Good
  • rain
  • windy
  • Time
    53:18
  • Miles
    5.02
  • Min/mi
    10:37
  • Pacing
    87.3%
  • WAVA
    47.43
  • Stride(cm)
    87
  • Cals
    418
  • Cadence
    175
  • BPM
    134
  • %MHR
    72.1
  • B/mi
    1423
  • Asc(m)
    30
  • Surface
    Road

Notes & Comments

Beginners plus week 8
On a rainy evening, I met with two runners who didn't mind the conditions. We decided to stay on paved roads to avoid the mud but it was still puddle dodging until we got down to the canal. We ran about 4 km on the Karl-Heine-Kanal path and then turned back. The rain stopped for most of the run but the final 5 min were pretty wet again. Good pace, the participants get fitter.

1) 0.62mi - 6:38(10:40/mi) 130/140bpm [1387b/mi] 50cal
2) 0.62mi - 6:45(10:52/mi) 137/146bpm [1489b/mi] 57cal
3) 0.62mi - 6:33(10:32/mi) 135/141bpm [1423b/mi] 53cal
4) 0.62mi - 6:36(10:37/mi) 136/142bpm [1445b/mi] 52cal
5) 0.62mi - 6:27(10:23/mi) 136/141bpm [1413b/mi] 52cal
6) 0.62mi - 6:36(10:37/mi) 134/141bpm [1424b/mi] 51cal
7) 0.62mi - 6:32(10:31/mi) 132/138bpm [1389b/mi] 50cal
8) 0.62mi - 6:39(10:42/mi) 132/140bpm [1412b/mi] 49cal
9) 0.05mi - 32(10:53/mi) 134/136bpm [1458b/mi] 4cal
6:38 6:45 6:33 6:36 6:27 6:36 6:32 6:39 32
riggys99
Well done coach

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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.
0.25 2:41 2:41 10:44 126 85-136 1352 175 120-248 8/3
0.50 5:37 2:56 +9 11:43 132 120-140 1546 172 130-180 7/5
0.75 8:19 2:43 10:51 135 126-142 1466 175 170-182 8/4
1.00 10:57 2:37 10:30 132 125-138 1386 174 110-196 4/5
1.25 13:37 2:40 10:40 142 136-146 1514 175 146-180 8/6
1.50 16:15 2:38 10:34 136 129-141 1437 175 172-182 7/8
1.75 18:53 2:38 10:33 134 128-138 1413 175 172-178 4/8
2.00 21:32 2:38 10:33 135 130-140 1424 175 172-180 5/7
2.25 24:06 2:34 10:16 136 129-140 1396 176 172-182 5/7
2.50 26:50 2:44 10:56 137 132-142 1498 175 172-178 7/5
2.75 29:27 2:37 10:29 136 130-141 1426 175 144-180 5/5
3.00 32:02 2:35 10:20 137 132-141 1416 176 168-180 4/5
3.25 34:36 2:35 10:18 136 132-138 1401 177 174-180 4/3
3.50 37:21 2:45 11:00 134 129-141 1473 176 170-180 5/5
3.75 39:59 2:37 10:29 133 126-138 1395 175 172-180 4/2
4.00 42:38 2:39 10:37 133 128-138 1413 175 168-178 3/5
4.25 45:13 2:35 10:21 132 128-137 1366 173 168-176 3/7
4.50 47:55 2:42 10:49 130 125-134 1406 174 172-198 2/4
4.75 50:34 2:38 10:32 135 130-140 1423 175 160-188 5/3
5.00 53:55 3:21 +42 13:25 130 105-138 1743 174 130-184 6/7
5.02 54:11 16 13:29 134 133-135 1807 172 144-178 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    134 avge / 146 max Delete HR Trace

  • Cadence Distribution

    175 avge / 248 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.6 175 5 52:53 10:35
    Walk 2.1 136 0 1:09 1:25:33
    Still 0.0 - - 1 -
    Pause 0.2 - - 8 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:29 10:01 36.27% More
    800m 5:04 10:12 39.29% More
    1km 6:21 10:13 40.89% More
    Mile 10:27 10:27 42.28% More
    5k 32:41 10:31 47.21% More
    5 miles 53:51 10:46 46.75% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:59 8:59 49.16
    5km 31:23 10:06 49.16
    5M 53:04 10:37 47.44
    10km 1:07:27 10:51 46.73
    10M 1:54:02 11:24 45.42
    Half 2:33:37 11:44 43.97
    20M 4:05:03 12:15 43.25
    Mara 5:30:07 12:36 42.44

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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