Sat 5th Jan 2019 at 9:00am by IanS

Run > Warm Up

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Time
6:54
Miles
0.43
Min/mi
16:03
WAVA
24.79
Stride(cm)
71
Cals
50
Cadence
140
Surface
Road

3:09 400m

Notes & Comments

Porty parkrun warm up
============
Split Summary
===
1) 0.43m - 6:54(16:06/m) 50cal 3.73/6.01mph

6:54

Pin Map

0mi in 0

Pace

85%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.06	44	44	11:50	146 110-162
0.13	1:45	1:01	16:12	133 112-160
0.19	2:36	50	13:26	156 110-198
0.25	3:16	40	10:46	160 158-160
0.31	4:05	49	13:06	146 96-164
0.38	5:19	1:14	19:49	133 92-166
0.43	6:54	1:35	29:30	114 104-122

Cadence

140 (198 max) Stride Length: 71cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	45.6	160	0.3	3:09	11:35
Walk	54.4	110	0.2	3:45	23:58

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:09	12:42	27.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	18:00	18:00	25.03
5km	1:05:14	21:00	23.52
5M	1:52:00	22:24	22.35
10km	2:23:22	23:04	21.83
10M	4:06:08	24:37	21.04
Half	5:34:29	25:32	20.34
20M	9:00:55	27:03	19.93
Mara	12:15:05	28:03	19.56

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Session Intensity	2
Training Load	14