Sat 13th Jun 2020 at 9:00am by ChristianPoulton

Run > Pyramids

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Time
38:04
Miles
5.29
Min/mi
7:12
Pacing
61%
WAVA
68.47
Stride(cm)
134
Cals
594
Cadence
166
Surface
Mixed

Notes & Comments

Pyramid Session with David Reader - 1’, 30s recovery, 2’, 1’ recovery; 3’, 1.5’ recovery; 4’, 2’ recovery; 5’, 2.5’ recovery; 4’, 2’ recovery; 3’, 1.5’ recovery; 2’, 1’ recovery.

Split Summary
===
1) 0.17m - 1:21(8:01/m) 19cal 7.48/9.83mph
2) 0.33m - 2:01(6:03/m) 38cal 9.91/11.17mph
3) 0.11m - 1:03(9:20/m) 13cal 6.42/9.58mph
4) 0.49m - 3:01(6:12/m) 54cal 9.68/10.29mph
5) 0.18m - 1:36(9:01/m) 21cal 6.65/10.21mph
6) 0.62m - 4:02(6:29/m) 72cal 9.26/10.31mph
7) 0.26m - 2:07(8:16/m) 29cal 7.26/8.75mph
8) 0.76m - 5:02(6:37/m) 88cal 9.08/9.83mph
9) 0.26m - 2:50(11:02/m) 27cal 5.44/8.75mph
10) 0.64m - 4:02(6:19/m) 73cal 9.5/10.14mph
11) 0.22m - 2:12(10:06/m) 22cal 5.94/9.56mph
12) 0.49m - 3:01(6:10/m) 56cal 9.72/16.55mph
13) 0.16m - 1:36(10:13/m) 14cal 5.88/9.46mph
14) 0.33m - 2:02(6:04/m) 39cal 9.89/13.75mph
15) 0.08m - 1:01(12:25/m) 7cal 4.83/11.33mph
16) 0.18m - 1:02(5:39/m) 21cal 10.61/13.32mph
17) 0.02m - 6(6:31/m) 1cal 9.22/10.79mph

1:21 2:01 1:03 3:01 1:36 4:02 2:07 5:02 2:50 4:02 2:12 3:01 1:36 2:02 1:01 1:02 6

Pace

29%

12%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	3:24	3:24 +1:34	13:34	164 160-174
0.50	4:55	1:32	6:07	171 170-172
0.75	6:54	1:59	7:55	166 156-172
1.00	8:24	1:30	5:59	169 166-174
1.25	10:21	1:57	7:49	165 152-172
1.50	12:03	1:42	6:46	170 162-176
1.75	13:36	1:33	6:11	168 164-172
2.00	15:31	1:56	7:42	164 152-174
2.25	17:20	1:48	7:14	164 160-172
2.50	19:00	1:41	6:43	170 166-174
2.75	20:38	1:37	6:29	167 162-170
3.00	22:52	2:14	8:58	163 100-172
3.25	25:06	2:14	8:55	164 160-174
3.50	26:40	1:35	6:18	168 166-170
3.75	28:14	1:33	6:14	169 166-170
4.00	30:33	2:19	9:17	158 108-170
4.25	32:09	1:36	6:26	169 162-174
4.50	33:44	1:34	6:16	169 166-170
4.75	35:52	2:08	8:32	163 106-172
5.00	37:25	1:34	6:15	170 168-172
5.25	39:24	1:59	7:56	163 92-178
5.29	39:39	15	6:12	174 172-174

Cadence

166 (178 max) Stride Length: 134cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.8	167	5.2	38:23	7:21
Walk	3.2	103	0.1	1:16	19:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:48	58.85%	More
800m	3:04	6:11	65.27%	More
1km	3:53	6:14	67.37%	More
Mile	6:41	6:41	66.38%	More
5k	22:01	7:05	68.52%	More
5 miles	36:00	7:12	68.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:31	6:31	68.01
5km	21:39	6:58	69.70
5M	35:51	7:10	68.63
10km	45:09	7:16	68.10
10M	1:14:46	7:29	68.03
Half	1:39:32	7:36	67.12
20M	2:35:52	7:48	67.92
Mara	3:27:32	7:55	68.02

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