Thu 14th Feb 2019 at 1:00pm by LindsD

Run > Progressive

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Time
52:34
Miles
5.00
Min/mi
10:31
Pacing
79%
WAVA
50.64
Stride(cm)
87
Cals
520
Cadence
176
Asc(m)
101
Hillscore
4
Surface
Road

Notes & Comments

7 comments

Plan said four blocks of ten mins, each one 30-40s/mile faster than the last. I was aiming for 11/10.30/10/9.30 but it went a bit wrong. The second mile is mainly downhill and the third and fourth have some uphills. Was overall progressive, though. My left ankle is a bit niggly. Stupid thing.

Split Summary
===
1) 0.99m - 10:30(10:39/m) 104cal 5.64/7.37mph
2) 0.93m - 9:33(10:16/m) 100cal 5.84/6.78mph
3) 1m - 9:49(9:49/m) 106cal 6.12/7.16mph
4) 0.02m - 14(9:37/m) 2cal 6.24/6.32mph
5) 1m - 9:25(9:25/m) 105cal 6.37/7.72mph
6) 0.06m - 32(8:54/m) 6cal 6.74/6.74mph
7) 1m - 12:31(12:31/m) 97cal 4.79/6.78mph

10:30 9:33 9:49 14 9:25 32 12:31

	Corrah Well done and hope the ankle calms down quickly xx
	Autumnleaves That's pretty good - and effort level is as important as pace when judging these - well done!
	LindsD Thank you. I was pleased as it was my first attempt for several years
	RRR-CAZ 🇬🇧 Good session
	alpenrose Well done!
	Bintmcskint Top progressive running
	northernslowcoach Very good session makes notes hope the niggle niggles off sharpish x

Pace

16%

27%

25%

12%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:39	2:39	10:35	171 118-178	1/8
0.50	5:45	3:06	12:25	172 118-182	6/3
0.75	8:28	2:43	10:51	179 174-182	5/6
1.00	11:04	2:36	10:25	180 176-182	4/5
1.25	13:29	2:25	9:39	184 180-188	0/13
1.50	16:02	2:33	10:13	181 170-186	1/10
1.75	18:43	2:41	10:43	173 118-190	10/11
2.00	21:51	3:08	12:30	178 118-188	7/4
2.25	24:17	2:26	9:46	184 182-186	3/8
2.50	26:51	2:34	10:16	184 180-188	4/3
2.75	29:20	2:29	9:56	184 170-192	5/5
3.00	32:34	3:14	12:56	184 180-188	3/2
3.25	34:58	2:24	9:34	186 184-188	7/1
3.50	37:23	2:25	9:40	182 118-188	6/3
3.75	39:51	2:28	9:53	185 182-190	5/2
4.00	42:07	2:16	9:06	186 184-190	3/1
4.25	46:19	4:12	16:47	133 118-180	8/1
4.50	49:21	3:02	12:07	168 118-184	8/1
4.75	51:57	2:36	10:23	177 118-188	2/12
4.99	54:40	2:43	11:14	168 118-182	5/1

Elevation

Asc 101m, Range 35m, Flat prediction 50:25

Elevation Graph

Biggest Climbs (m)	Min/mi
16 2.4%	13:22
11 3.5%	11:08
11 1.0%	11:02
See your biggest climbs

Cadence

176 (192 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.4	182	4.7	49:26	10:27
Walk	9.6	118	0.3	5:14	19:49

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:03	42.66%	More
800m	4:41	9:25	44.83%	More
1km	5:48	9:20	47.15%	More
Mile	9:25	9:25	49.56%	More
5k	32:08	10:21	50.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:33	9:33	48.87
5km	31:45	10:13	51.37
5M	52:34	10:31	50.62
10km	1:06:11	10:39	50.33
10M	1:49:36	10:58	50.05
Half	2:25:55	11:08	49.09
20M	3:48:30	11:26	49.30
Mara	5:04:14	11:37	49.03

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