Thu 29th Sep 2022 at 4:38pm by RichHL

Run > Run-Walk

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Time
41:57
Miles
3.41
Min/mi
12:18
Pacing
62%
WAVA
40.38
Stride(cm)
88
Cals
453
Cadence
149
Asc(m)
11
Surface
Road

Notes & Comments

Couch to 5k, Week 7, Run 3
===
I have struggled a bit this week. This is the run I should have done last Friday but I was poorly then and I've just got back to it. Warm up; 2k run, 1k walk, 2k run. A bit breathless and wheezy after the first bit but fine at the end, more or less.

Split Summary
===
1) 0.13km - 2:02(15:48/km) 8cal 3.8/4.77kmph
2) 1km - 6:00(6:00/km) 90cal 10.01/10.85kmph
3) 1km - 5:40(5:40/km) 90cal 10.6/11.66kmph
4) 1km - 12:08(12:08/km) 64cal 4.94/10.95kmph
5) 1km - 5:55(5:55/km) 89cal 10.15/10.83kmph
6) 1km - 5:34(5:34/km) 88cal 10.77/11.53kmph
7) 0.37km - 4:39(12:42/km) 24cal 4.72/11.56kmph

2:02 6:00 5:40 12:08 5:55 5:34 4:39

Pace

31%

15%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:25	2:25	19:16	126 110-174	1/1
0.25	3:41	1:16	10:10	171 170-174	1/2
0.38	4:53	1:13	9:40	170 170-170	0/2
0.50	6:03	1:10	9:21	172 170-174	0/3
0.63	7:15	1:11	9:29	173 172-174	1/2
0.75	8:29	1:15	9:56	173 168-174	1/2
0.88	9:38	1:09	9:11	175 172-176	2/2
1.00	10:47	1:09	9:14	174 172-176	1/3
1.13	11:55	1:07	8:58	174 170-176	1/2
1.25	13:02	1:07	8:56	175 174-176	2/3
1.38	14:49	1:47	14:17	136 92-174	0/1
1.50	17:20	2:31	20:11	118 112-124	2/1
1.63	19:45	2:24	19:16	117 108-124	1/1
1.75	22:12	2:27	19:37	121 114-124	2/1
1.88	24:35	2:24	19:09	121 112-126	1/1
2.00	26:22	1:47	14:15	138 120-176	1/1
2.13	27:33	1:10	9:24	177 176-178	1/2
2.25	28:43	1:10	9:21	177 174-178	1/2
2.38	29:55	1:12	9:35	175 170-176	2/1
2.50	31:04	1:10	9:17	176 174-178	2/1
2.63	32:16	1:12	9:32	174 172-176	2/1
2.75	33:25	1:09	9:14	174 172-176	3/1
2.88	34:52	1:27 +19	11:36	177 172-178	2/1
3.00	36:00	1:08	9:04	175 174-176	3/0
3.13	37:05	1:05	8:39	174 172-176	2/1
3.25	38:49	1:44	13:55	141 112-176	1/2
3.38	41:27	2:38	21:02	115 108-124	1/0
3.41	42:16	49	20:37	114 112-116	0/0

Elevation

Asc 11m, Range 13m, Flat prediction 41:57

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

149 (178 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	55.4	174	2.5	23:17	9:25
Walk	43.8	117	0.9	18:39	20:33
Still	0.0	-	-	1	-
Pause	0.7	-	-	19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	40.32%	More
800m	4:28	8:59	45.59%	More
1km	5:40	9:06	46.90%	More
Mile	9:17	9:17	48.50%	More
5k	35:33	11:27	43.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:26	11:26	39.40
5km	38:00	12:14	40.37
5M	1:02:56	12:35	39.78
10km	1:19:15	12:45	39.49
10M	2:11:13	13:07	39.47
Half	2:54:43	13:20	38.94
20M	4:33:36	13:41	39.40
Mara	6:04:16	13:54	39.46

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