Thu 7th Jun 2018 at 10:00am by Ocelot Spleens

Run > Coaching

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Time
57:08
Miles
3.09
Min/mi
18:29
Pacing
21%
WAVA
26.25
Cals
355
Asc(m)
42
Surface
Road

Notes & Comments

Heel and toe walking, lunges, sumo squats, low knees, high knees, skipping, side stpes

5 x flying 10s, 8 * 90/60 5k/walk

Split Summary
===
1) 1.19m - 36:59(30:59/m) 131cal 1.94/0mph
2) 0.09m - 1:00(11:28/m) 11cal 5.23/0mph
3) 0.18m - 1:30(8:12/m) 20cal 7.31/0mph
4) 0.04m - 1:02(22:55/m) 4cal 2.62/0mph
5) 0.19m - 1:29(8:02/m) 22cal 7.46/0mph
6) 0.04m - 1:01(25:02/m) 5cal 2.4/0mph
7) 0.15m - 1:14(8:09/m) 18cal 7.37/0mph
8) 0.04m - 18(8:03/m) 4cal 7.45/0mph
9) 0.05m - 1:09(23:08/m) 4cal 2.59/0mph
10) 0.17m - 1:20(8:02/m) 20cal 7.48/0mph
11) 0.05m - 1:02(19:59/m) 6cal 3/0mph
12) 0.19m - 1:28(7:47/m) 22cal 7.72/0mph
13) 0.05m - 1:03(21:45/m) 8cal 2.76/0mph
14) 0.19m - 1:26(7:43/m) 21cal 7.77/0mph
15) 0.05m - 1:01(20:00/m) 9cal 3/0mph
16) 0.19m - 1:30(7:47/m) 23cal 7.7/0mph
17) 0.05m - 1:02(22:09/m) 5cal 2.71/0mph
18) 0.19m - 1:25(7:40/m) 21cal 7.83/0mph
19) 0.01m - 10(23:53/m) 1cal 2.51/0mph

36:59 1:00 1:30 1:02 1:29 1:01 1:14 18 1:09 1:20 1:02 1:28 1:03 1:26 1:01 1:30 1:02 1:25 10

Pace

56%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	8:11	8:11	1:05:27	0/0
0.25	13:23	5:12	41:34	0/2
0.38	16:01	2:39	21:08	2/0
0.50	17:25	1:23	11:07	2/1
0.63	19:47	2:22	19:00	0/0
0.75	25:29	5:42	45:39	1/1
0.88	29:39	4:09	33:16	1/1
1.00	31:58	2:19	18:36	1/1
1.13	35:11	3:13	25:45	0/2
1.25	37:37	2:25	19:24	2/0
1.38	38:44	1:07	8:54	2/1
1.50	40:23	1:39	13:15	0/3
1.63	41:25	1:02	8:19	2/1
1.75	43:05	1:40	13:17	2/1
1.88	44:09	1:04	8:35	1/2
2.00	45:52	1:43	13:42	1/2
2.13	46:54	1:02	8:14	1/2
2.25	48:29	1:35	12:42	2/1
2.38	49:29	1:00	8:00	2/2
2.50	51:07	1:38	13:07	0/2
2.63	52:17	1:09	9:14	2/0
2.75	53:41	1:24	11:14	2/1
2.88	54:57	1:16	10:05	1/2
3.00	56:16	1:19	10:33	1/2
3.09	57:00	44	8:14	2/0

Elevation

Asc 42m, Range 3m, Flat prediction 57:08

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:04	37.63%	More
800m	4:58	10:00	40.30%	More
1km	6:02	9:42	43.29%	More
Mile	10:20	10:20	42.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	16:52	16:52	26.27
5km	57:28	18:30	26.26
5M	1:36:08	19:14	25.59
10km	2:01:35	19:34	25.29
10M	3:23:22	20:20	25.01
Half	4:32:18	20:47	24.54
20M	7:10:14	21:31	24.61
Mara	9:36:04	21:59	24.51

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