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Tue 9th Jul 2024 at 3:36pm by TBR (TheBeardRunner)

Run > Coaching

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Time
30:00
Miles
2.20
Min/mi
13:38
Pacing
95.8%
WAVA
36.16
Stride(cm)
70
Cals
247
Cadence
169
BPM
143
%MHR
74.3
B/mi
1946
Asc(m)
124
Hillscore
1
Surface
Road

Notes & Comments

GRC C25K W9!

Well done Matt and Brian on completing 30 minutes non stop!

1) 1mi - 13:32(13:32/mi) 137/147bpm [1853b/mi] 106cal 4.44/6.03mph
2) 1mi - 13:44(13:44/mi) 148/164bpm [2034b/mi] 118cal 4.37/5.72mph
3) 0.2mi - 2:44(13:42/mi) 149/153bpm [2041b/mi] 23cal 4.38/5.82mph

13:32 13:44 2:44

Nellers
1!

Map

0mi in 0

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.
0.06	48	48	12:43	124 113-140	1577	166 156-174	4/11
0.13	1:40	53	14:02	127 119-132	1783	169 166-172	3/2
0.19	2:33	53	14:06	132 127-138	1861	169 166-176	2/3
0.25	3:24	51	13:28	132 128-136	1778	170 166-176	5/3
0.31	4:20	56	14:54	137 133-139	2041	168 120-172	4/7
0.38	5:08	49	13:02	138 136-140	1799	168 166-172	10/2
0.44	5:59	50	13:26	134 132-137	1801	168 164-172	7/5
0.50	6:50	51	13:43	136 133-140	1865	167 166-172	6/4
0.56	7:41	51	13:33	142 140-144	1925	168 164-170	6/3
0.63	8:32	51	13:36	140 136-142	1904	168 164-172	4/6
0.69	9:22	50	13:21	142 141-142	1896	168 166-170	4/8
0.75	10:14	52	13:46	139 138-141	1915	167 166-170	8/1
0.81	11:04	50	13:27	138 136-141	1856	169 166-174	2/7
0.88	11:53	49	13:03	144 138-146	1880	170 168-172	12/5
0.94	12:43	49	13:11	144 140-146	1897	169 168-170	0/7
1.00	13:31	49	13:01	144 141-146	1874	168 166-170	5/4
1.06	14:22	51	13:36	145 143-146	1973	167 164-168	3/4
1.13	15:11	48	12:52	144 139-150	1854	167 164-168	2/7
1.19	16:01	50	13:21	149 147-151	1988	165 164-168	10/1
1.25	16:53	52	13:51	146 144-149	2023	164 162-166	2/9
1.31	17:45	52	13:51	146 143-148	2021	164 162-168	0/9
1.38	18:37	53	14:04	146 144-149	2055	166 164-170	7/7
1.44	19:33	56	14:57	146 144-148	2182	167 164-170	6/2
1.50	20:25	52	13:49	148 144-153	2045	169 166-174	7/8
1.56	21:21	56	14:58	154 150-156	2306	169 168-172	9/4
1.63	22:13	52	13:47	154 152-157	2124	169 164-172	7/3
1.69	23:04	51	13:29	154 147-162	2076	170 164-172	5/1
1.75	23:55	51	13:37	147 145-150	2002	171 168-174	4/2
1.81	24:42	47	12:37	147 146-149	1854	170 168-172	4/8
1.88	25:32	50	13:13	148 146-149	1956	171 168-174	5/4
1.94	26:23	51	13:39	147 144-149	2007	171 170-174	4/13
2.00	27:16	53	14:07	147 146-149	2076	174 172-176	7/3
2.06	28:09	54	14:16	147 146-149	2097	174 172-176	2/5
2.13	28:57	48	12:47	150 148-153	1918	177 174-178	11/12
2.19	29:52	54	14:29	150 147-151	2174	174 120-182	5/2
2.20	30:01	9	12:31	150 150-150	1879	181 178-182	1/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
143 avge / 162 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
11	9.7%	13:17

Cadence Distribution
169 avge / 182 max Stride Length: 70cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	99.7	169	2.2	29:56	13:39
Walk	0.3	120	0	5	12:41

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:15	13:04	26.79%	More
800m	6:35	13:16	31.41%	More
1km	8:16	13:19	32.61%	More
Mile	13:24	13:24	34.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:27	12:27	36.79
5km	44:06	14:12	35.38
5M	1:15:00	15:00	33.97
10km	1:35:35	15:23	33.33
10M	2:42:33	16:15	32.45
Half	3:39:43	16:46	31.55
20M	5:52:20	17:37	31.17
Mara	7:56:15	18:11	30.75

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