Tue 20th Nov 2018 at 6:00pm by ChrisHurk

Run > Coaching

cold

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Time
38:56
Miles
4.22
Min/mi
9:14
Pacing
0%
WAVA
50.56
Stride(cm)
98
Cals
710
Cadence
179
Surface
Road

Notes & Comments

Coaching C&C Parlaufs on Jesus Green - cold

Split Summary
===
1) 1m - 9:17(9:17/m) 168cal 6.46/7.72mph
2) 1m - 9:04(9:04/m) 168cal 6.62/8.66mph
3) 1m - 9:09(9:09/m) 173cal 6.56/7.89mph
4) 1m - 9:29(9:29/m) 165cal 6.33/7.26mph
5) 0.22m - 1:58(9:07/m) 36cal 6.58/7.22mph

9:17 9:04 9:09 9:29 1:58

Pin Map

0mi in 0

Pace

69%

10%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.13	1:22	1:22 +14	10:57	167 120-186
0.25	2:31	1:09	9:13	175 174-176
0.38	3:43	1:11	9:31	179 176-182
0.50	5:47	2:04 +52	16:34	177 120-186
0.63	7:41	1:54 +45	15:14	184 180-192
0.75	8:46	1:05	8:41	184 178-190
0.88	9:57	1:11	9:28	181 178-184
1.00	11:07	1:10	9:17	182 178-186
1.13	12:32	1:25 +17	11:20	177 120-186
1.25	13:45	1:13	9:43	180 176-184
1.38	28:10	14:25 +13:33	1:55:22	184 176-188
1.50	30:08	1:58 +45	15:46	183 178-188
1.63	31:42	1:34 +24	12:32	178 120-190
1.75	33:28	1:45 +40	14:02	180 120-188
1.88	35:09	1:41 +30	13:30	174 120-188
2.00	37:02	1:53 +42	15:07	174 120-186
2.13	38:11	1:08	9:06	183 178-186
2.25	42:44	4:34 +3:30	36:29	173 120-188
2.38	44:47	2:03 +52	16:25	185 178-190
2.50	46:27	1:39 +31	13:15	181 176-188
2.63	48:43	2:16 +1:07	18:08	176 120-184
2.75	50:23	1:40 +32	13:24	176 120-188
2.88	52:29	2:06 +1:01	16:46	182 178-190
3.00	57:39	5:11 +4:00	41:24	181 176-186
3.13	58:52	1:13	9:43	183 178-188
3.25	1:00:23	1:31 +19	12:05	186 180-190
3.38	1:01:34	1:11	9:32	182 180-186
3.50	1:02:39	1:05	8:41	183 178-188
3.63	1:04:36	1:57 +45	15:34	184 174-188
3.75	1:05:50	1:14	9:49	182 178-186
3.88	1:07:27	1:37 +26	12:55	183 180-186
4.00	1:08:42	1:15	9:59	184 178-188
4.13	1:09:52	1:11	9:24	184 180-186
4.22	1:10:40	48	8:50	185 182-188

Cadence

179 (192 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.7	182	4.1	34:56	14:29
Walk	11.0	120	0.1	10:33	2:38:51
Pause	26.3	-	-	25:11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	9:00	36.41%	More
800m	4:30	9:04	42.28%	More
1km	5:38	9:04	44.10%	More
Mile	9:04	9:04	46.64%	More
5k	57:46	18:36	24.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:28	8:28	49.92
5km	28:09	9:04	51.08
5M	46:36	9:19	50.22
10km	58:40	9:26	49.80
10M	1:37:10	9:43	49.69
Half	2:09:22	9:53	48.99
20M	3:22:34	10:08	49.57
Mara	4:29:42	10:18	49.65

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