Sun 23rd Dec 2018 at 1:00pm by ascoey

Run > Coaching

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Time
6:03
Miles
0.47
Min/mi
12:52
WAVA
29.18
Stride(cm)
77
Cals
97
Cadence
163
BPM
119
%MHR
70.4
B/mi
1532
Asc(m)
1
Surface
Road

3:05 400m

Notes & Comments

Up and down the prom getting Windlers home in the Portsmouth Coastal Marathon. The slowest one, Andrew K

Split Summary
===
1) 0.47m - 6:03(12:48/m) 121/143bpm 97cal 4.69/6.01mph

6:03

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	54	54	14:31	101 81-113	1466	165 162-172	0/0
0.13	1:43	49	12:58	119 111-123	1543	160 156-170	0/0
0.19	2:29	46	12:17	124 120-128	1524	164 160-170	0/0
0.25	3:16	47	12:25	121 119-123	1503	163 160-168	0/0
0.31	4:03	47	12:34	123 121-126	1546	163 158-172	1/1
0.38	4:52	49	12:59	136 129-141	1767	162 160-168	0/1
0.44	5:38	47	12:24	129 127-135	1600	164 164-166	0/1
0.47	6:03	25	11:45	124 124-125	1458	167 162-172	0/0

Heart

119/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 1m, Range 3m, Flat prediction 6:03

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

163 (172 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	163	0.5	6:03	12:48
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:05	12:26	25.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:49	13:49	30.13
5km	47:45	15:22	29.65
5M	1:20:21	16:04	28.66
10km	1:41:54	16:24	28.20
10M	2:51:29	17:09	27.68
Half	3:50:24	17:35	27.04
20M	6:06:00	18:18	26.97
Mara	8:11:45	18:46	26.77

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