Wed 24th Jan 2018 at 7:00pm by IanS

Run > Trail Run

windy

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Time
1:11:54
Miles
6.67
Min/mi
10:47
Pacing
74%
WAVA
46.50
Stride(cm)
94
Cals
842
Cadence
159
Asc(m)
132
Hillscore
14
Surface
Mixed

Notes & Comments

Wednesday night head torch run with Harmeny. Just did the ponds and Black Springs with Kim and Hannah. Very muddy especially along Threipmuir

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Split Summary
===
1) 1m - 10:48(10:48/m) 129cal 5.55/7.51mph
2) 1m - 10:16(10:16/m) 127cal 5.84/7.2mph
3) 1m - 9:53(9:53/m) 125cal 6.07/7.24mph
4) 1m - 12:56(12:56/m) 119cal 4.64/6.53mph
5) 1m - 9:56(9:56/m) 126cal 6.04/6.82mph
6) 1m - 11:21(11:21/m) 128cal 5.29/6.62mph
7) 0.67m - 6:44(10:00/m) 88cal 6/6.72mph

10:48 10:16 9:53 12:56 9:56 11:21 6:44

Pin Map

Balerno-BHS-Harlaw-Threipmuir-Balerno

0mi in 0

Pace

22%

12%

34%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:55	2:55	11:41	160 118-168	16/0
0.50	5:34	2:39	10:35	160 154-164	16/0
0.75	8:03	2:29	9:57	160 156-164	7/3
1.00	10:49	2:45	11:02	160 156-166	18/0
1.25	13:20	2:32	10:06	158 154-162	22/0
1.50	15:50	2:29	9:58	156 152-160	14/4
1.75	18:35	2:45	11:00	156 118-164	3/0
2.00	21:05	2:30	10:01	159 142-166	0/7
2.25	23:18	2:13	8:53	160 158-164	1/2
2.50	25:40	2:22	9:28	159 154-168	1/5
2.75	28:17	2:37	10:29	160 154-166	4/1
3.00	30:58	2:41	10:43	159 154-166	4/6
3.25	33:43	2:45	10:58	157 148-162	8/0
3.50	37:35	3:53	15:30	148 98-164	16/1
3.75	40:46	3:11	12:43	156 118-166	3/13
4.00	43:54	3:08	12:31	156 118-174	0/12
4.25	46:17	2:23	9:34	160 158-162	0/2
4.50	48:51	2:34	10:16	158 114-164	2/3
4.75	51:30	2:39	10:35	161 158-168	0/11
5.00	53:50	2:20	9:21	160 156-164	0/21
5.25	56:13	2:23	9:31	161 156-164	0/14
5.50	58:53	2:40	10:42	159 156-162	0/2
5.75	1:02:43	3:50	15:19	161 154-168	1/5
6.00	1:05:11	2:27	9:50	161 154-166	2/9
6.25	1:07:43	2:32	10:09	160 156-164	2/12
6.50	1:10:04	2:21	9:26	162 158-164	1/15
6.67	1:11:49	1:45	10:24	162 158-164	8/0

Elevation

Asc 132m, Range 119m, Flat prediction 1:10:30

Elevation Graph

Biggest Climbs (m)	Min/mi
57 5.0%	10:26
40 3.9%	10:41
28 3.0%	13:03
11 3.1%	10:32
See your biggest climbs

Cadence

159 (174 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.3	159	6.6	1:09:51	10:34
Walk	2.7	112	0.1	1:56	32:54
Still	0.0	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:52	38.74%	More
800m	4:32	9:07	44.58%	More
1km	5:48	9:20	45.39%	More
Mile	9:29	9:29	47.08%	More
5k	31:58	10:17	47.59%	More
5 miles	53:17	10:39	46.59%	More
10k	1:06:42	10:44	46.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:20	8:20	53.61
5km	30:11	9:43	50.41
5M	51:50	10:22	47.88
10km	1:06:20	10:41	46.76
10M	1:53:54	11:23	45.06
Half	2:34:47	11:49	43.56
20M	4:10:18	12:31	42.68
Mara	5:40:10	12:59	41.88

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Session Intensity	4
Training Load	288