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Wed 12th Mar 2025 at 6:32pm by Autumnleaves

Run > Coaching
  • Good
  • cold
  • Time
    35:16
  • Miles
    2.59
  • Min/mi
    13:37
  • Pacing
    77.1%
  • WAVA
    41.32
  • Stride(cm)
    80
  • Cals
    248
  • Watts
    177
  • Cadence
    148
  • BPM
    113
  • %MHR
    60.8
  • B/mi
    1533
  • Asc(m)
    24
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

RR Couch to 5k group - they did very well as you can see!
1) 0.27mi - 5:01(18:40/mi) 92/99bpm [1717b/mi] 25cal 115/167W
2) 0.8mi - 10:01(12:29/mi) 115/124bpm [1435b/mi] 76cal 196/273W
3) 0.1mi - 2:01(20:22/mi) 110/123bpm [2240b/mi] 11cal 84/201W
4) 0.39mi - 5:01(12:51/mi) 116/123bpm [1490b/mi] 36cal 186/230W
5) 0.17mi - 2:41(16:14/mi) 108/120bpm [1753b/mi] 15cal 110/341W
6) 0.83mi - 9:57(12:02/mi) 120/127bpm [1445b/mi] 80cal 202/262W
7) 0.04mi - 35(13:58/mi) 122/127bpm [1704b/mi] 5cal 171/229W
5:01 10:01 2:01 5:01 2:41 9:57 35
northernslowcoach
:)
Ness
Well done
Autumnleaves
Beginner group :)
northernslowcoach
They did fab :)
Ness
Your coaching groups sound great.
AndyJ57
Excellent!

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.
0.27 4:59 4:59 18:34 92 86-99 1708 114 0-228 115 0-167 14/2
1.07 15:21 10:22 +1 12:56 115 97-124 1488 155 0-162 196 0-273 10/6
1.17 17:21 2:00 20:34 110 98-123 2263 105 0-158 84 0-201 2/4
1.56 22:21 5:00 12:51 116 99-123 1491 157 114-232 186 86-230 5/7
1.72 25:34 3:13 +1 19:34 108 97-120 2114 109 0-174 110 0-341 1/4
2.55 35:30 9:56 12:02 120 108-127 1444 156 0-164 202 0-262 6/16
2.59 36:15 45 +2 18:11 122 117-127 2219 143 0-166 177 0-229 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    113 avge / 127 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 2.4% 17:10

  • Cadence Distribution

    148 avge / 232 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.9 158 2.2 26:36 12:47
    Walk 22.7 113 0.4 8:29 19:45
    Still 0.5 - - 12 -
    Pause 2.9 - - 1:05 -

  • Power Distribution

    177W (341 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 35 9:21 38.12% More
    200m 1:17 10:17 38.24% More
    400m 2:47 11:12 37.51% More
    800m 5:50 11:44 40.43% More
    1km 7:19 11:46 41.84% More
    Mile 13:14 13:14 38.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:24 12:24 41.42
    5km 43:04 13:52 41.30
    5M 1:12:39 14:32 39.62
    10km 1:32:15 14:51 38.85
    10M 2:35:36 15:34 38.10
    Half 3:29:21 15:59 37.54
    20M 5:33:15 16:40 36.33
    Mara 7:28:22 17:07 35.38

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