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Tue 30th Apr 2024 at 6:47am by TeeBee

Run > Coached

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Time
54:09
Miles
4.69
Min/mi
11:33
Pacing
72.2%
WAVA
49.26
Stride(cm)
90
Cals
444
Cadence
155
BPM
151
%MHR
76.1
B/mi
1739
Asc(m)
87
Surface
Road

Notes & Comments

Applying previous track work around relaxation to longer runs

5 cycles of:
1 min relax (concentrating on shoulders),

2 mins speed up

1 min relax (concentrating on breathing),
2 mins speed up
Walk break

1) 0.62mi - 7:41(12:22/mi) 131/162bpm [1620b/mi] 55cal 4.85/6.41mph
2) 0.62mi - 7:06(11:26/mi) 147/170bpm [1680b/mi] 58cal 5.25/6.91mph
3) 0.62mi - 6:48(10:56/mi) 159/175bpm [1739b/mi] 61cal 5.48/7.08mph
4) 0.62mi - 6:22(10:15/mi) 153/173bpm [1568b/mi] 54cal 5.86/6.91mph
5) 0.62mi - 7:19(11:46/mi) 155/177bpm [1824b/mi] 60cal 5.1/6.93mph
6) 0.62mi - 7:12(11:35/mi) 158/177bpm [1830b/mi] 60cal 5.18/6.78mph
7) 0.62mi - 7:05(11:23/mi) 160/180bpm [1823b/mi] 60cal 5.27/7.37mph
8) 0.34mi - 4:36(13:26/mi) 153/169bpm [2056b/mi] 36cal 4.46/5.72mph

7:41 7:06 6:48 6:22 7:19 7:12 7:05 4:36

Pace

31%

13%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:59	2:59	11:55	128 101-154	1525	159 112-176	4/5
0.50	6:33	3:35	14:19	126 103-148	1804	146 114-226	3/4
0.75	8:59	2:25	9:42	158 151-162	1532	178 166-182	2/3
1.00	11:21	2:23	9:31	163 155-170	1550	179 172-184	4/4
1.25	14:53	3:31	14:06	133 110-169	1875	133 112-180	4/3
1.50	17:18	2:25	9:39	160 145-166	1544	177 164-184	4/5
1.75	19:41	2:24	9:35	165 157-174	1582	176 164-184	6/4
2.00	23:24	3:43	14:50	139 114-174	2062	135 114-180	5/4
2.25	25:43	2:19	9:15	160 138-170	1480	178 172-180	3/3
2.50	28:06	2:23	9:33	170 166-175	1623	172 164-178	6/4
2.75	31:45	3:38	14:34	146 118-176	2127	136 96-176	7/7
3.00	34:09	2:25	9:39	161 135-173	1552	177 170-186	8/4
3.25	36:33	2:24	9:34	171 167-174	1637	170 160-176	5/5
3.50	40:12	3:40	14:38	152 129-177	2225	131 110-178	4/5
3.75	42:40	2:28	9:50	160 140-171	1574	172 164-178	4/5
4.00	45:11	2:31	10:04	169 165-173	1702	172 158-178	7/5
4.25	48:28	3:17	13:08	160 129-180	2101	143 110-178	5/4
4.50	51:12	2:44	10:55	146 70-161	1595	162 158-166	4/5
4.69	54:10	2:58	15:29	148 125-169	2291	130 110-164	2/3

Heart

151/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 87m, Range 11m, Flat prediction 54:09

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

155 (226 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	71.1	173	3.9	38:30	9:59
Walk	28.8	116	0.8	15:36	18:36
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:01	45.32%	More
800m	4:35	9:14	49.25%	More
1km	5:49	9:21	50.60%	More
Mile	10:36	10:36	47.09%	More
5k	34:30	11:06	50.54%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:11	10:11	49.00
5km	34:41	11:10	50.27
5M	58:02	11:36	49.10
10km	1:13:25	11:49	48.62
10M	2:02:50	12:17	47.96
Half	2:44:30	12:33	46.81
20M	4:19:59	13:00	46.71
Mara	5:48:10	13:17	46.25

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