Sun 23rd Dec 2018 at 12:00pm by ascoey

Run > Coaching

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Time
15:04
Miles
1.33
Min/mi
11:20
Pacing
72%
WAVA
38.00
Stride(cm)
88
Cals
326
Cadence
162
BPM
153
%MHR
90.7
B/mi
1737
Asc(m)
9
Surface
Road

Notes & Comments

Up and down the prom getting Windlers home in the Portsmouth Coastal Marathon.

Andrew L, then back for Sophie, and a walk with Andrew S.

Split Summary
===
1) 1.33m - 15:04(11:22/m) 156/183bpm 326cal 5.28/6.89mph

15:04

Pace

53%

14%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	39	39	10:23	109 96-123	1132	163 160-166	0/1
0.13	1:17	38	10:01	136 126-145	1363	165 162-168	1/0
0.19	2:55	1:38 +1:00	26:13	155 143-166	4063	157 102-164	1/0
0.25	3:33	38	10:10	163 152-172	1657	165 162-170	0/1
0.31	4:18	45	12:04	177 175-180	2137	165 162-166	0/1
0.38	5:03	45	11:58	182 181-183	2178	166 164-170	0/0
0.44	5:48	45	11:52	176 171-181	2090	164 162-166	1/0
0.50	6:35	47	12:34	168 159-179	2113	164 162-166	0/1
0.56	7:21	46	12:12	173 165-180	2110	162 160-166	0/1
0.63	8:05	44	11:52	181 179-183	2147	164 162-170	0/0
0.69	8:48	43	11:33	176 174-177	2033	164 160-174	1/0
0.75	9:33	44	11:52	175 172-178	2076	165 152-174	0/1
0.81	10:10	37	9:59	176 174-178	1757	166 164-168	1/0
0.88	11:12	1:01	16:24	172 165-179	2820	144 120-170	0/1
0.94	12:01	49	13:05	168 165-176	2197	149 120-166	1/0
1.00	12:39	38	10:16	136 119-178	1395	165 164-168	0/1
1.06	13:18	38	10:14	125 122-126	1279	167 164-172	0/0
1.13	13:56	39	10:16	126 125-126	1294	163 162-164	1/0
1.19	14:35	39	10:22	125 125-126	1296	163 162-164	1/0
1.25	15:15	40	10:36	125 123-126	1324	162 162-164	0/1
1.31	15:56	41	11:02	124 123-126	1369	162 158-166	0/1
1.32	16:05	9	12:00	123 123-123	1476	162 162-162	0/0

Heart

153/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 9m, Range 2m, Flat prediction 15:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

162 (174 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.2	164	1.3	14:21	11:08
Walk	10.8	113	0	1:44	47:51

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:31	10:09	31.83%	More
800m	5:39	11:22	33.14%	More
1km	7:04	11:22	34.56%	More
Mile	11:22	11:22	36.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:02	11:02	37.73
5km	38:07	12:16	37.14
5M	1:04:08	12:50	35.90
10km	1:21:21	13:06	35.33
10M	2:16:53	13:41	34.68
Half	3:03:55	14:02	33.88
20M	4:52:09	14:36	33.79
Mara	6:32:32	14:59	33.54

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