Tue 14th Nov 2017 at 7:00pm by IanS

Run > Trail Run

breezy

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Time
57:25
Miles
5.11
Min/mi
11:14
Pacing
80%
WAVA
44.19
Stride(cm)
94
Cals
653
Cadence
152
Asc(m)
229
Hillscore
14
Surface
Mixed

Notes & Comments

Wee leg-turner of a trail run with head torch
====================
Split Summary
===
1) 1m - 12:27(12:27/m) 122cal 4.82/6.55mph
2) 1m - 13:16(13:16/m) 117cal 4.52/7.03mph
3) 1m - 11:13(11:13/m) 131cal 5.35/6.7mph
4) 1m - 9:31(9:31/m) 133cal 6.3/7.74mph
5) 1m - 9:57(9:57/m) 136cal 6.03/6.66mph
6) 0.11m - 1:00(9:15/m) 14cal 6.49/6.85mph

12:27 13:16 11:13 9:31 9:57 1:00

Pin Map

Dreghorn-Polo Fields-Bonaly-Swanston GC-Hunters Tryst

0mi in 0

Pace

37%

10%

27%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:29	3:29	13:58	146 112-160	20/0
0.50	6:37	3:07	12:30	146 110-226	13/2
0.75	9:17	2:40	10:41	159 156-162	2/4
1.00	12:26	3:09	12:38	152 112-230	3/2
1.25	15:36	3:10	12:39	151 114-164	16/2
1.50	19:04	3:27	13:50	131 36-164	22/0
1.75	22:51	3:47	15:09	123 108-162	26/0
2.00	25:42	2:51	11:26	153 102-162	8/18
2.25	28:31	2:49	11:15	156 110-172	0/44
2.50	31:00	2:29	9:54	155 122-160	0/14
2.75	34:06	3:06	12:24	154 118-174	0/9
3.00	36:55	2:50	11:18	156 154-162	10/0
3.25	39:27	2:32	10:08	157 154-160	1/10
3.50	41:47	2:20	9:19	156 154-160	1/5
3.75	44:11	2:24	9:35	157 154-160	0/9
4.00	46:27	2:16	9:03	159 154-164	0/14
4.25	48:45	2:19	9:15	159 156-162	1/7
4.50	51:11	2:26	9:45	157 154-162	3/2
4.75	53:43	2:32	10:06	158 156-162	9/0
5.00	56:24	2:41	10:43	157 154-160	13/2
5.11	57:21	57	8:55	160 156-162	1/3

Elevation

Asc 229m, Range 121m, Flat prediction 53:23

Elevation Graph

Biggest Climbs (m)	Min/mi
72 6.2%	14:08
34 5.0%	13:40
22 2.3%	10:13
12 2.7%	10:57
See your biggest climbs

Cadence

152 (230 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.5	158	4.5	46:46	10:21
Walk	18.4	112	0.6	10:33	17:50
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	40.04%	More
800m	4:29	9:02	45.02%	More
1km	5:43	9:12	46.06%	More
Mile	9:17	9:17	48.13%	More
5k	31:39	10:11	48.08%	More
5 miles	55:55	11:11	44.38%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:00	9:00	49.64
5km	32:38	10:30	46.62
5M	56:01	11:12	44.31
10km	1:11:42	11:32	43.26
10M	2:03:06	12:19	41.69
Half	2:47:17	12:46	40.30
20M	4:30:32	13:32	39.49
Mara	6:07:39	14:02	38.75

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Session Intensity	3
Training Load	171