Fri 16th Sep 2022 at 2:22pm by RichHL

Run > Run-Walk

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Time
42:57
Miles
3.84
Min/mi
11:11
Pacing
69%
WAVA
44.47
Stride(cm)
93
Cals
510
Cadence
154
Asc(m)
31
Surface
Mixed

Notes & Comments

Couch to 5k, Week 6, Run 2
===
Plan said 35:00 of run-walk so that's what I did. Walking warm up then 35:00 on the timer and off around Haslingfield. Bit of a cool down and stretch afterwards.

Split Summary
===
1) 1km - 7:44(7:44/km) 79cal 7.76/12.06kmph
2) 1km - 6:18(6:18/km) 84cal 9.53/13.37kmph
3) 1km - 7:17(7:17/km) 84cal 8.23/13.3kmph
4) 1km - 6:44(6:44/km) 82cal 8.92/14.24kmph
5) 1km - 7:10(7:10/km) 82cal 8.38/13.44kmph
6) 0.49km - 2:37(5:18/km) 45cal 11.3/12.33kmph
7) 0.68km - 5:07(7:29/km) 54cal 8.01/12.77kmph

7:44 6:18 7:17 6:44 7:10 2:37 5:07

Pace

28%

13%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:35	2:35	20:38	117 108-126	4/1
0.25	3:44	1:09	9:15	168 120-174	1/4
0.38	5:11	1:27	11:35	155 118-174	3/1
0.50	6:23	1:12	9:36	165 124-178	5/0
0.63	7:49	1:26	11:27	154 124-178	3/3
0.75	9:00	1:11	9:31	168 124-180	4/1
0.88	10:06	1:05	8:43	175 174-178	3/2
1.00	11:38	1:32	12:16	150 126-176	1/4
1.13	12:52	1:14	9:54	168 124-178	3/5
1.25	14:05	1:13	9:46	161 124-178	3/4
1.38	15:12	1:07	8:57	176 174-178	1/3
1.50	17:13	2:01	16:04	146 118-180	2/2
1.63	18:35	1:22	10:54	159 124-180	2/4
1.75	19:35	1:01	8:07	177 176-178	1/3
1.88	21:25	1:49	14:34	143 116-178	1/2
2.00	22:45	1:20	10:43	154 118-180	3/3
2.13	23:46	1:01	8:10	177 174-180	1/3
2.25	25:19	1:33	12:20	146 124-180	1/4
2.38	26:47	1:28	11:41	158 118-178	3/3
2.50	28:10	1:24	11:11	153 124-178	4/1
2.63	29:37	1:27	11:35	149 124-178	3/2
2.75	31:12	1:35	12:40	147 122-178	4/2
2.88	32:48	1:36	12:45	147 112-178	3/2
3.00	33:53	1:05	8:38	177 176-178	2/2
3.13	35:20	1:27	11:35	151 124-178	2/3
3.25	36:28	1:08	9:04	177 174-182	4/2
3.38	37:28	1:01	8:06	175 174-176	3/2
3.50	39:25	1:57	15:34	132 120-178	2/2
3.63	40:33	1:08	9:05	168 124-178	0/4
3.75	42:12	1:38	13:08	144 124-178	0/3
3.84	42:58	46	8:41	176 174-178	2/2

Elevation

Asc 31m, Range 19m, Flat prediction 42:57

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

154 (182 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.1	175	3	26:41	8:58
Walk	37.9	122	0.9	16:17	18:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:22	41.30%	More
800m	4:37	9:16	44.20%	More
1km	6:09	9:54	43.14%	More
Mile	9:57	9:57	45.26%	More
5k	33:30	10:47	45.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:19	10:19	43.66
5km	34:19	11:03	44.71
5M	56:49	11:22	44.06
10km	1:11:32	11:31	43.75
10M	1:58:28	11:51	43.71
Half	2:37:43	12:02	43.14
20M	4:06:59	12:21	43.65
Mara	5:28:50	12:33	43.72

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