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Sat 21st Sep 2019 at 9:00am by LindsD

Run > General

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Time
31:08
Miles
3.12
Min/mi
9:59
Pacing
88.1%
WAVA
53.17
Stride(cm)
91
Cals
322
Cadence
177
Asc(m)
39
Surface
Road

Notes & Comments

3.30/30 r/w

Felt OKish. Hamstring didn't like running down the hill at the end. Don't feel massively hopeful for Ealing. Feel unfit and fat. Meh.

Split Summary
===
1) 1m - 10:11(10:11/m) 102cal 5.89/7.01mph
2) 1m - 10:10(10:10/m) 104cal 5.91/7.26mph
3) 1m - 9:49(9:49/m) 104cal 6.12/7.41mph
4) 0.12m - 59(7:58/m) 12cal 7.53/7.53mph

10:11 10:10 9:49 59

	Badger I think you'll be ok for Ealing. Think of it as targeting a season best, maybe?
	LindsD That wouldn't be hard - the other one was Chiltern Ridge I think it will be an Ealing worst, which will bother me, I think. We'll see. I'm a bit glum generally, so that doesn't help.
	Badger No, and injuries getting in the way of training/racing really don't help. I remember what your other half was if you can think of it as injury and the consequent dent in your training as being like the hills and mud for slowing you down, might that help? Externalise it rather than thinking of it as just you vs Ealing?
	LindsD Yes, that might be helpful. Cheers. Need to put some energy into healing the injury.
	Badger Yup. Get rollering
	LindsD
	Autumnleaves Your pacing is very strong with the r/w - look at it as training and not racing. I know it's tough x
	LindsD That's a good way to look at it x

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:28	1:28	11:43	169 160-172	2/1
0.25	2:40	1:12	9:35	178 174-184	2/3
0.38	4:09	1:29	11:56	165 118-180	4/2
0.50	5:19	1:10	9:21	180 178-184	2/0
0.63	6:31	1:12	9:35	180 176-184	2/3
0.75	7:47	1:16	10:05	176 134-184	1/3
0.88	9:00	1:13	9:45	176 128-184	0/1
1.00	10:11	1:11	9:26	182 180-184	1/1
1.13	11:23	1:12	9:35	181 178-184	1/1
1.25	12:41	1:19	10:29	162 122-186	1/2
1.38	13:51	1:09	9:16	182 180-186	1/2
1.50	15:05	1:14	9:51	181 176-190	1/2
1.63	16:27	1:22	10:59	169 118-184	1/1
1.75	17:37	1:10	9:23	182 180-184	0/1
1.88	18:53	1:16	10:04	181 180-184	0/1
2.00	20:20	1:27	11:40	170 128-184	2/1
2.13	21:32	1:12	9:33	183 180-186	1/1
2.25	22:45	1:14	9:49	180 178-184	1/1
2.38	24:08	1:23	11:03	162 118-184	2/1
2.50	25:21	1:13	9:44	181 176-186	1/0
2.63	26:34	1:12	9:37	180 176-184	4/2
2.75	27:58	1:25	11:16	168 122-186	2/1
2.88	29:04	1:06	8:47	184 180-186	1/4
3.00	30:09	1:05	8:41	184 182-186	1/1
3.12	31:09	1:00	8:05	187 182-192	2/2

Further Analysis

Pace Distribution
Edit colour bands
Cadence Distribution
177 avge / 192 max Stride Length: 91cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	89.7	180	2.9	27:57	9:33
Walk	10.3	124	0.2	3:12	16:06

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:20	46.81%	More
800m	4:34	9:12	46.33%	More
1km	5:46	9:17	47.84%	More
Mile	9:38	9:38	48.98%	More
5k	30:50	9:55	53.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:19	9:19	50.64
5km	31:00	9:59	53.18
5M	51:20	10:16	52.41
10km	1:04:37	10:24	52.13
10M	1:47:01	10:42	51.85
Half	2:22:28	10:53	50.87
20M	3:43:06	11:09	51.11
Mara	4:57:03	11:20	50.83

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Sat 21st Sep 2019 at 9:00am by LindsD

Run > General

Notes & Comments

Multigraph

Splits

Further Analysis

Pace Distribution

Cadence Distribution

Run/Walk Breakdown

Benchmarks

Predictions

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