Tue 27th Nov 2018 at 7:00pm by ChrisHurk

Run > Coaching

cold

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Time
43:53
Miles
5.00
Min/mi
8:47
Pacing
34%
WAVA
53.35
Stride(cm)
102
Cals
838
Cadence
180
Asc(m)
50
Surface
Road

Notes & Comments

Coaching city fartleks. Drizzly and breezy. Steadier on the intervals, but not quite ready to cane the reps yet.

Split Summary
===
1) 1m - 8:38(8:38/m) 168cal 6.95/7.95mph
2) 1m - 8:28(8:28/m) 167cal 7.08/9.14mph
3) 1m - 8:45(8:45/m) 170cal 6.85/9.68mph
4) 1m - 8:51(8:51/m) 163cal 6.78/8.27mph
5) 1m - 9:09(9:09/m) 170cal 6.55/8.16mph
6) 0m - 1(7:31/m) 7.98/6.14mph

8:38 8:28 8:45 8:51 9:09 1

Pin Map

0mi in 0

Pace

49%

12%

10%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:22	2:22	9:28	176 120-188	5/2
0.50	6:45	4:22 +2:15	17:30	185 180-188	2/3
0.75	8:47	2:03	8:10	186 182-190	4/2
1.00	12:16	3:29 +1:23	13:54	179 120-190	1/1
1.25	16:05	3:50 +1:42	15:19	179 120-186	0/4
1.50	18:07	2:01	8:05	185 180-190	1/2
1.75	21:12	3:05 +1:00	12:20	183 128-190	6/0
2.00	25:51	4:39 +2:24	18:37	183 176-190	2/2
2.25	28:40	2:49 +27	11:16	185 180-190	2/2
2.50	32:56	4:16 +2:10	17:02	176 120-190	2/2
2.75	36:15	3:19 +1:03	13:17	182 120-196	1/4
3.00	40:20	4:05 +2:05	16:20	181 120-186	0/7
3.25	45:02	4:42 +2:41	18:49	183 130-188	6/1
3.50	48:24	3:21 +1:14	13:26	183 176-188	2/3
3.75	51:13	2:49 +21	11:18	181 176-186	2/1
4.00	53:55	2:42 +26	10:48	184 178-188	1/1
4.25	57:51	3:57 +1:44	15:46	184 178-190	2/0
4.50	1:00:28	2:36 +21	10:26	184 178-190	3/3
4.75	1:03:55	3:27 +1:08	13:46	180 172-186	2/4
5.00	1:06:17	2:22	9:29	177 174-180	3/3

Elevation

Asc 50m, Range 11m, Flat prediction 43:53

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (196 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	67.7	183	4.9	41:41	10:24
Walk	19.5	121	0.1	14:50	4:21:18
Pause	12.8	-	-	9:46	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	43.19%	More
800m	3:58	7:59	48.04%	More
1km	5:16	8:28	47.17%	More
Mile	8:28	8:28	49.88%	More
5k	41:53	13:29	34.33%	More
5 miles	1:06:17	13:15	35.31%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	53.06
5km	26:30	8:32	54.26
5M	43:53	8:47	53.33
10km	55:15	8:53	52.88
10M	1:31:30	9:09	52.76
Half	2:01:49	9:18	52.02
20M	3:10:45	9:32	52.65
Mara	4:13:58	9:42	52.73

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