Sun 12th Nov 2017 at 2:00pm by IanS

Run > Medium Long Run
  • breezy
  • cold
  • Time
    3:11:46
  • Miles
    15.23
  • Min/mi
    12:35
  • Pacing
    70%
  • WAVA
    41.59
  • Stride(cm)
    88
  • Cals
    1857
  • Cadence
    146
  • Asc(m)
    371
  • Hillscore
    49
  • Surface
    Trail

Notes & Comments

Last longish run before TVU. Loop round Oxgangs then up to Harlaw and back over Harbour hill and White hill
====================
Split Summary
===
1) 1m - 10:08(10:08/m) 132cal 5.93/6.47mph
2) 1m - 9:47(9:47/m) 134cal 6.13/6.76mph
3) 1m - 9:45(9:45/m) 133cal 6.16/6.45mph
4) 1m - 10:00(10:00/m) 132cal 6/7.03mph
5) 1m - 12:29(12:29/m) 119cal 4.8/7.03mph
6) 1m - 14:22(14:22/m) 119cal 4.18/6.26mph
7) 1m - 13:08(13:08/m) 120cal 4.57/6.39mph
8) 1m - 11:31(11:31/m) 126cal 5.21/6.74mph
9) 1m - 13:04(13:04/m) 114cal 4.59/6.51mph
10) 1m - 14:27(14:27/m) 109cal 4.15/6.41mph
11) 1m - 16:35(16:35/m) 107cal 3.62/5.95mph
12) 1m - 12:23(12:23/m) 127cal 4.84/6.47mph
13) 1m - 18:25(18:25/m) 105cal 3.26/6.16mph
14) 1m - 10:31(10:31/m) 130cal 5.71/6.99mph
15) 1m - 11:49(11:49/m) 124cal 5.08/6.78mph
16) 0.23m - 3:22(14:44/m) 26cal 4.07/6.32mph
10:08 9:47 9:45 10:00 12:29 14:22 13:08 11:31 13:04 14:27 16:35 12:23 18:25 10:31 11:49 3:22
Pin Map
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Pace

43% 12% 27% 15% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:17 5:17 10:34 156 110-166 19/0
1.00 10:07 4:50 9:40 161 156-166 6/18
1.50 15:07 5:00 10:00 161 158-166 19/0
2.00 19:54 4:47 9:34 161 158-164 0/24
2.50 24:51 4:57 9:54 161 158-164 7/17
3.00 29:39 4:48 9:36 162 158-166 3/8
3.50 34:52 5:13 10:26 162 156-166 12/1
4.00 39:39 4:47 9:34 163 158-168 2/11
4.50 45:13 5:34 11:08 149 80-164 12/6
5.00 52:06 6:53 13:46 136 112-164 26/0
5.50 1:00:37 8:31 17:02 119 82-186 59/0
6.00 1:06:30 5:53 11:46 155 92-184 14/34
6.50 1:11:26 4:56 9:52 161 156-164 28/7
7.00 1:19:39 8:12 16:25 124 88-174 32/7
7.50 1:26:15 6:36 13:13 144 110-168 1/13
8.00 1:31:10 4:55 9:50 159 118-164 0/11
8.50 1:38:03 6:53 13:45 139 114-234 16/3
9.00 1:44:14 6:11 12:23 142 110-162 17/3
9.50 1:51:39 7:25 14:50 127 104-166 36/0
10.00 1:58:42 7:03 14:06 136 110-238 38/0
10.50 2:08:11 9:29 18:59 114 98-158 37/4
11.00 2:15:17 7:05 14:11 141 106-164 1/29
11.50 2:20:28 5:11 10:22 159 154-164 0/72
12.00 2:27:43 7:15 14:31 143 104-174 5/54
12.50 2:38:37 10:54 21:47 105 92-126 102/2
13.00 2:46:04 7:28 14:56 143 108-240 5/57
13.50 2:51:32 5:28 10:55 163 118-182 0/74
14.00 2:56:35 5:03 10:07 157 110-182 0/25
14.50 3:02:59 6:24 12:48 149 112-228 11/10
15.00 3:08:28 5:28 10:57 159 118-166 1/14
15.23 3:11:46 3:18 14:30 136 106-162 4/6

Elevation

Asc 371m, Range 260m, Flat prediction 3:00:20
Elevation Graph
Biggest Climbs (m) Min/mi
127 4.8% 15:44
118 7.0% 14:47
103 17.6% 19:41
33 5.1% 16:11
27 2.2% 10:01
27 2.8% 11:52
See your biggest climbs

Cadence

146 (240 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 59.4 161 11 1:53:53 10:24
Walk 40.6 111 4.3 1:17:49 18:13
Still 0.0 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:14 8:58 38.29% More
800m 4:37 9:18 43.73% More
1km 5:49 9:22 45.27% More
Mile 9:40 9:40 46.21% More
5k 30:26 9:48 49.99% More
5 miles 51:56 10:23 47.80% More
10k 1:08:13 10:59 45.47% More
10 miles 1:58:42 11:52 43.24% More
Half 2:47:00 12:45 40.68% More

Predictions

Dist Time Per Mile WAVA
1M 8:42 8:42 51.35
5km 31:31 10:09 48.27
5M 54:07 10:49 45.86
10km 1:09:16 11:09 44.78
10M 1:58:55 11:54 43.16
Half 2:41:36 12:20 41.72
20M 4:21:20 13:04 40.88
Mara 5:55:09 13:33 40.11

Bespoke Fields

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Session Intensity 5
Training Load 955
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