Sat 6th Dec 2014 at 7:00am by SooWoo

Run > Trail Run

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Time
3:16:56
Miles
15.46
Min/mi
12:44
Pacing
1.7%
WAVA
41.84
Stride(cm)
77
Cals
1814
Cadence
164
Asc(m)
42
Hillscore
56
Surface
Road

Notes & Comments

Dunblane, Carse, BofA, mine woods, dumyat lire slopes to stile and over the back, Sheriffmuir off road, dunblane
With Elinor

Split Summary
===
1) 1m - 10:25(10:25/m) 130cal 2.57/2.77/hr
2) 1m - 10:04(10:04/m) 130cal 2.66/2.84/hr
3) 1m - 9:56(9:56/m) 131cal 2.7/2.96/hr
4) 1m - 10:08(10:08/m) 131cal 2.65/2.88/hr
5) 1m - 9:29(9:29/m) 130cal 2.83/2.96/hr
6) 1m - 9:25(9:25/m) 130cal 2.85/3/hr
7) 1m - 14:44(14:44/m) 99cal 1.82/2.79/hr
8) 1m - 15:08(15:08/m) 113cal 1.77/4.79/hr
9) 1m - 15:49(15:49/m) 99cal 1.7/2.56/hr
10) 1m - 18:36(18:36/m) 95cal 1.44/2.61/hr
11) 1m - 15:29(15:29/m) 107cal 1.73/2.68/hr
12) 1m - 17:02(17:02/m) 101cal 1.58/2.98/hr
13) 1m - 15:57(15:57/m) 108cal 1.68/2.94/hr
14) 1m - 9:25(9:25/m) 129cal 2.85/2.99/hr
15) 1m - 10:11(10:11/m) 128cal 2.64/3.1/hr
16) 0.46m - 5:08(11:09/m) 53cal 2.4/2.77/hr

10:25 10:04 9:56 10:08 9:29 9:25 14:44 15:08 15:49 18:36 15:29 17:02 15:57 9:25 10:11 5:08

Pin Map

0mi in 0

Pace

73%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:13	5:13	10:26	174 120-180	4/17
1.00	10:25	5:12	10:24	177 170-236	11/7
1.50	15:34	5:09	10:18	176 172-180	20/1
2.00	20:29	4:55	9:50	176 172-180	9/12
2.50	25:35	5:06	10:13	175 168-180	17/11
3.00	30:25	4:49	9:39	174 170-178	1/17
3.50	35:50	5:25	10:50	172 164-178	0/61
4.00	40:33	4:43	9:25	176 172-180	4/2
4.50	45:12	4:40	9:20	175 168-178	14/5
5.00	50:02	4:49	9:38	175 172-178	5/15
5.50	54:48	4:47	9:34	175 166-178	1/6
6.00	59:27	4:38	9:17	175 172-178	8/0
6.50	1:05:48	6:22	12:43	159 80-178	56/0
7.00	1:14:11	8:22	16:45	150 100-178	45/15
7.50	1:24:08	9:57	19:54	151 104-182	20/3
8.00	1:29:19	5:11	10:22	175 168-182	23/1
8.50	1:35:59	6:40	13:20	166 120-178	11/16
9.00	1:45:08	9:09	18:18	155 112-176	58/0
9.50	1:53:34	8:26	16:52	148 108-178	57/0
10.00	2:03:44	10:10	20:20	134 100-242	33/23
10.50	2:25:45	22:01	44:01	148 94-176	0/104
11.00	2:32:38	6:53	13:47	164 110-182	14/0
11.50	2:40:46	8:08	16:15	156 108-180	15/4
12.00	2:49:40	8:54	17:47	137 84-244	5/38
12.50	3:00:51	11:11	22:22	143 110-244	23/11
13.00	3:05:37	4:46	9:33	176 174-180	3/13
13.50	3:10:20	4:43	9:26	175 172-180	0/50
14.00	3:15:02	4:42	9:24	176 174-186	1/21
14.50	3:19:53	4:51	9:41	174 168-176	0/47
15.00	3:25:13	5:20	10:40	168 108-184	1/18
15.46	3:30:19	5:06	11:10	170 108-182	21/0

Elevation

Asc 42m, Range 352m, Flat prediction 2:58:19

Elevation Graph

Biggest Climbs (m)	Min/mi
178 11.5%	18:18
109 6.8%	16:14
96 3.8%	13:51
32 4.4%	19:21
31 2.0%	10:04
29 2.4%	14:47
See your biggest climbs

Cadence

164 (244 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.4	174	13.5	2:42:51	12:02
Walk	22.6	116	1.9	47:27	24:33
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:55	41.64%	More
800m	4:31	9:05	44.93%	More
1km	5:43	9:11	46.25%	More
Mile	9:18	9:18	48.29%	More
5k	29:59	9:39	52.28%	More
5 miles	48:56	9:47	52.29%	More
10k	1:01:53	9:58	51.75%	More
10 miles	2:03:45	12:22	42.56%	More
Half	3:05:10	14:08	37.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:11	10:11	44.06
5km	34:42	11:10	45.18
5M	58:04	11:37	44.06
10km	1:13:28	11:49	43.60
10M	2:02:55	12:18	42.85
Half	2:44:37	12:34	41.73
20M	4:20:11	13:01	41.45
Mara	5:48:28	13:18	40.92

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