Fri 8th Jan 2021 at 5:00pm by Bintmcskint

Run > Progressive

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Time
50:50
Miles
5.17
Min/mi
9:50
Pacing
86%
WAVA
57.34
Stride(cm)
93
Cals
441
Cadence
175
Asc(m)
85
Hillscore
1
Surface
Road

Notes & Comments

7 comments

Eddie said: Progressive run, keeping it all very comfortable. Just moving yourself through the lower gears.

Warm up 10 min @ 3 RPE
10 min @ 4 RPE
10 min @ 5 RPE
10 min @ 6 RPE
10 min @ 3 RPE

I do like progressive runs. I like the discipline. I especially liked having to make sure I was running super easy from the get go and just increasing one notch at a time. Felt well-rested and really flowy throughout. Happy me.

Split Summary
===
1) 0.92m - 10:00(10:49/m) 79cal 5.54/6.41mph
2) 0.97m - 10:00(10:17/m) 85cal 5.84/6.55mph
3) 1.06m - 10:00(9:26/m) 91cal 6.36/6.95mph
4) 1.15m - 10:00(8:43/m) 97cal 6.88/7.53mph
5) 0.98m - 10:00(10:12/m) 83cal 5.88/6.91mph
6) 0.09m - 50(9:34/m) 6cal 6.27/6.07mph

10:00 10:00 10:00 10:00 10:00 50

	northernslowcoach eagerly awaits notes
	Rosehip ditto
	Corrah Oohh, looks good so also waiting for notes
	Autumnleaves Also waiting for notes but nice progression
	Badger Double ditto
	Corrah Just fabulous
	Rosehip Well executed

Pin Map

0mi in 0

Pace

12%

34%

31%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:44	2:44	10:56	173 170-176	5/5
0.50	5:29	2:45	11:00	174 172-176	2/4
0.75	8:10	2:41	10:44	176 174-178	2/9
1.00	10:48	2:38	10:32	176 174-178	2/6
1.25	13:22	2:34	10:18	175 174-176	4/3
1.50	15:50	2:27	9:50	175 174-176	2/3
1.75	18:27	2:37	10:30	175 174-176	4/3
2.00	21:05	2:38 +11	10:33	176 174-178	4/5
2.25	23:23	2:18	9:12	175 174-176	3/4
2.50	25:46	2:23	9:31	175 172-176	4/6
2.75	28:10	2:24	9:37	174 172-176	5/2
3.00	30:32	2:22	9:27	176 174-180	5/3
3.25	32:42	2:10	8:40	177 176-178	6/3
3.50	34:48	2:07	8:27	177 176-180	1/6
3.75	37:17	2:28 +15	9:54	178 176-184	4/3
4.00	39:32	2:15	8:59	177 176-178	4/4
4.25	42:27	2:56 +32	11:43	174 122-180	6/1
4.50	45:02	2:34	10:16	174 172-176	4/4
4.75	47:37	2:35	10:21	174 170-176	8/1
5.00	50:03	2:26	9:45	175 174-176	4/8
5.17	51:48	1:45	10:10	175 172-178	4/2

Elevation

Asc 85m, Range 23m, Flat prediction 50:38

Elevation Graph

Biggest Climbs (m)	Min/mi
11 1.5%	10:13
See your biggest climbs

Cadence

175 (184 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.0	175	5.2	50:46	9:58
Walk	0.6	122	0	19	1:07:29
Pause	1.4	-	-	43	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:25	48.14%	More
800m	4:13	8:29	52.87%	More
1km	5:20	8:34	54.47%	More
Mile	8:58	8:58	55.03%	More
5k	29:38	9:32	58.15%	More
5 miles	49:56	9:59	56.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:55	8:55	55.32
5km	29:38	9:32	58.16
5M	49:04	9:49	57.39
10km	1:01:46	9:56	57.11
10M	1:42:18	10:14	56.89
Half	2:16:12	10:24	55.84
20M	3:33:17	10:40	56.20
Mara	4:43:57	10:50	55.97

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