Wed 30th Oct 2019 at 6:00pm by Mr AL

Run > General

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Time
35:26
Miles
2.45
Min/mi
14:28
Pacing
0%
WAVA
33.44
Stride(cm)
74
Cals
242
Cadence
149
Asc(m)
45
Surface
Road

Notes & Comments

1 comments

Wk 7 with beginners. First mile included 5 minute walk. My left knee hated it!

Split Summary
===
1) 1m - 15:25(15:25/m) 83cal 3.89/16.49mph
2) 1m - 12:31(12:31/m) 111cal 4.79/8.72mph
3) 0.45m - 7:30(16:31/m) 48cal 3.63/5.57mph

15:25 12:31 7:30

Corrah
That doesn't sound good. What have you done to your knee? (Did I miss something?)

Pace

97%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	11:41	11:41 +9:33	1:33:24	113 106-120	2/3
0.25	14:00	2:19	18:33	114 110-120	6/2
0.38	16:51	2:52 +45	22:53	156 154-160	1/2
0.50	18:43	1:52	14:54	153 144-158	1/3
0.63	20:32	1:49	14:29	157 154-158	3/2
0.75	22:22	1:51	14:44	159 156-164	2/0
0.88	24:02	1:40	13:22	159 156-162	2/1
1.00	25:43	1:40	13:23	161 158-164	1/2
1.13	27:18	1:36	12:44	161 158-164	0/2
1.25	28:46	1:27	11:40	160 152-164	3/2
1.38	30:21	1:35	12:39	162 156-168	4/2
1.50	31:54	1:34	12:28	163 160-164	1/2
1.63	33:43	1:49	14:35	160 150-164	1/1
1.75	35:19	1:36	12:45	163 158-168	1/2
1.88	36:49	1:30	11:59	164 162-166	2/1
2.00	38:14	1:25	11:22	162 120-170	0/5
2.13	39:41	1:27	11:33	175 166-246	0/6
2.25	43:19	3:38 +1:31	29:05	126 118-164	1/1
2.38	45:37	2:18	18:21	118 110-120	5/0
2.45	47:16	1:39	21:00	114 106-120	4/3

Elevation

Asc 45m, Range 14m, Flat prediction 35:26

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

149 (246 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	52.7	161	1.9	23:51	13:54
Walk	42.7	116	0.6	21:09	36:52
Pause	4.6	-	-	2:16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:49	11:18	30.36%	More
800m	5:54	11:51	34.30%	More
1km	7:44	12:26	34.08%	More
Mile	12:22	12:22	36.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:42	13:42	32.61
5km	45:35	14:40	33.38
5M	1:15:29	15:06	32.88
10km	1:35:02	15:18	32.64
10M	2:37:22	15:44	32.61
Half	3:29:31	16:00	32.18
20M	5:28:05	16:24	32.56
Mara	7:16:49	16:40	32.61

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