Thu 25th Jun 2020 at 6:00pm by ChrisHurk

Run > Coaching

v warm

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Time
28:21
Miles
2.76
Min/mi
10:16
Pacing
0%
WAVA
45.15
Stride(cm)
93
Cals
464
Cadence
169
Asc(m)
71
Hillscore
3
Surface
Trail

Notes & Comments

Coaching at Gogs. Very warm (29) so did the intervals under the trees at Wandlebury

Split Summary
===
1) 1m - 10:27(10:27/m) 177cal 5.74/6.99mph
2) 1m - 10:13(10:13/m) 154cal 5.87/10.25mph
3) 0.76m - 7:41(10:06/m) 133cal 5.94/7.97mph

10:27 10:13 7:41

Pin Map

0mi in 0

Pace

92%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:47	1:47 +28	14:14	163 120-200	9/0
0.25	3:11	1:25 +8	11:17	170 120-180	6/2
0.38	5:06	1:54 +40	15:13	170 120-182	5/3
0.50	7:38	2:33 +1:16	20:21	177 176-180	2/0
0.63	8:55	1:17	10:15	174 170-180	0/9
0.75	10:13	1:18	10:26	173 170-176	1/3
0.88	11:55	1:42 +14	13:35	171 158-188	0/10
1.00	18:14	6:19 +5:04	50:31	169 120-180	0/4
1.13	19:21	1:07	8:59	177 172-184	3/6
1.25	21:58	2:37 +1:30	20:56	172 120-180	4/0
1.38	28:30	6:31 +5:28	52:10	171 120-192	0/3
1.50	34:29	5:59 +4:37	47:53	167 120-178	3/5
1.63	41:53	7:24 +6:35	59:15	170 120-178	4/0
1.75	43:50	1:57	15:33	173 170-174	2/2
1.88	58:10	14:21 +13:22	1:54:44	166 120-182	7/0
2.00	1:00:01	1:51	14:44	174 170-178	6/1
2.13	1:02:06	2:05 +43	16:41	174 168-176	6/0
2.25	1:05:27	3:21 +2:01	26:50	172 168-176	3/1
2.38	1:07:43	2:16 +56	18:07	175 164-194	0/5
2.50	1:09:42	1:59 +50	15:50	175 120-188	2/2
2.63	1:10:55	1:13	9:47	179 174-184	0/8
2.75	1:12:37	1:41 +31	13:31	176 172-184	3/5
2.76	1:12:43	6	10:52	178 178-178	0/0

Elevation

Asc 71m, Range 31m, Flat prediction 11:55

Elevation Graph

Biggest Climbs (m)	Min/mi
15 4.5%	12:55
14 4.5%	1:18:37
See your biggest climbs

Cadence

169 (200 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	40.2	174	2.7	20:09	13:04
Walk	42.6	120	0.1	37:25	10:28:16
Pause	17.2	-	-	15:09	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:12	35.88%	More
800m	5:01	10:06	38.25%	More
1km	6:17	10:06	39.89%	More
Mile	10:13	10:13	41.69%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:40	9:40	44.06
5km	32:08	10:21	45.10
5M	53:13	10:39	44.33
10km	1:07:01	10:47	43.96
10M	1:50:58	11:06	43.88
Half	2:27:44	11:17	43.27
20M	3:51:21	11:34	43.78
Mara	5:08:02	11:45	43.85

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