Wed 21st Aug 2019 at 5:00pm by geordiegirl

Run > Run-Walk

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Time
1:53:36
Miles
4.70
Min/mi
24:10
Pacing
39%
WAVA
21.96
Stride(cm)
48
Cals
499
Cadence
138
Asc(m)
107
Hillscore
2
Surface
Road

Notes & Comments

Chi coaching evening.... spent time doing run sections with feedback, I didnt stop the watch as it wasnt about time it was about doing.

I got a lot out of the session, its been 6-7yrs since I last done this and while I do still practice there is always room for refreshment and I noticed a change in how Nick coaches now too (I was one of his first paying students back then) and it made it easier to follow some of the tips.

so..... light and relaxed, hot ground, forward propulsion, tall, focused will be playing through my mind now... fingers crossed.

Split Summary
===
1) 1m - 30:22(30:22/m) 114cal 1.98/8.37mph
2) 0.11m - 4:15(38:44/m) 13cal 1.55/8.47mph
3) 0.32m - 9:43(30:13/m) 39cal 1.99/7.6mph
4) 0.04m - 26(10:21/m) 4cal 5.8/9.89mph
5) 1m - 20:37(20:37/m) 104cal 2.91/8.68mph
6) 1m - 24:48(24:48/m) 104cal 2.42/8.22mph
7) 1m - 19:36(19:36/m) 101cal 3.06/7.97mph
8) 0.21m - 3:50(18:06/m) 20cal 3.32/7.51mph

30:22 4:15 9:43 26 20:37 24:48 19:36 3:50

Pin Map

0mi in 0

Pace

95%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:44	2:44	10:56	153 114-164	2/2
0.50	14:11	11:27	45:48	129 108-162	3/3
0.75	19:46	5:35	22:20	150 116-176	3/3
1.00	30:18	10:32	42:08	149 122-178	5/4
1.25	37:59	7:41 +1	30:45	153 106-184	4/5
1.50	46:24	8:25 +4	33:40	154 122-186	3/3
1.75	51:47	5:23	21:32	161 122-178	3/4
2.00	56:30	4:43	18:50	134 106-182	7/6
2.25	1:00:52	4:22	17:28	121 112-126	2/10
2.50	1:05:59	5:07	20:30	119 112-130	0/9
2.75	1:10:52	4:53	19:31	118 108-134	4/5
3.00	1:16:55	6:03 +5	24:12	154 116-222	8/15
3.25	1:25:18	8:23	33:30	155 122-170	6/5
3.50	1:30:48	5:30	22:01	135 108-172	11/10
3.75	1:35:27	4:39	18:35	153 80-228	12/10
4.00	1:40:57	5:30	22:01	130 104-152	6/2
4.25	1:45:51	4:55	19:38	119 108-126	9/1
4.50	1:50:27	4:36	18:22	123 116-152	9/2
4.69	1:53:48	3:21	18:06	132 86-228	4/6

Elevation

Asc 107m, Range 29m, Flat prediction 1:56:00

Elevation Graph

Biggest Climbs (m)	Min/mi
19 2.4%	19:45
See your biggest climbs

Cadence

138 (228 max) Stride Length: 48cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	36.9	161	2.2	41:52	18:46
Walk	62.4	121	2.4	1:11:07	29:04
Still	0.6	-	-	40	-
Pause	0.1	-	-	9	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:43	10:56	35.31%	More
800m	8:52	17:49	23.69%	More
1km	11:18	18:12	24.19%	More
Mile	18:56	18:56	24.65%	More
5k	1:05:17	21:01	24.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	20:29	20:29	22.79
5km	1:11:51	23:08	22.70
5M	2:01:39	24:20	21.87
10km	2:34:44	24:54	21.53
10M	4:22:00	26:12	20.94
Half	5:53:16	26:58	20.28
20M	9:24:16	28:13	19.96
Mara	12:40:49	29:02	19.60

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