Wed 31st Jan 2018 at 7:00pm by IanS

Run > Trail Run

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Time
1:01:42
Miles
4.62
Min/mi
13:21
Pacing
36%
WAVA
37.14
Stride(cm)
77
Cals
572
Cadence
157
Asc(m)
226
Hillscore
10
Surface
Trail

Notes & Comments

Wednesday night head torch run with Harmeny. Went from Harlaw up to Kissing Stone then back down and round the ponds
===================
Split Summary
===
1) 1m - 11:28(11:28/m) 127cal 5.23/5.99mph
2) 1m - 16:08(16:08/m) 117cal 3.72/5.91mph
3) 1m - 12:15(12:15/m) 129cal 4.9/6.1mph
4) 1m - 13:04(13:04/m) 123cal 4.59/6.78mph
5) 0.62m - 8:46(14:13/m) 76cal 4.22/6.55mph

11:28 16:08 12:15 13:04 8:46

Pin Map

Balerno-BHS-Harlaw-Kissing Stone-Threipmuir-Balerno

0mi in 0

Pace

46%

24%

19%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:20	1:20	10:39	161 156-166	2/0
0.25	2:39	1:19	10:31	159 156-164	3/0
0.38	4:10	1:32	12:14	158 156-160	6/0
0.50	5:39	1:29	11:50	157 154-160	10/0
0.63	7:01	1:22	10:55	158 154-162	5/0
0.75	8:37	1:36	12:49	157 148-162	9/0
0.88	10:04	1:27	11:34	159 156-162	8/0
1.00	11:28	1:24	11:12	157 152-162	6/0
1.13	12:54	1:26	11:26	159 156-164	8/0
1.25	14:28	1:34	12:35	158 150-160	15/0
1.38	16:06	1:38	13:03	158 154-162	17/0
1.50	21:52	5:46	46:07	158 148-162	3/1
1.63	23:22	1:30	11:58	158 154-164	0/16
1.75	24:56	1:34	12:32	157 154-160	0/15
1.88	26:18	1:22	10:56	158 154-162	0/8
2.00	27:37	1:19	10:35	159 156-164	0/6
2.13	28:58	1:21	10:49	160 156-162	0/7
2.25	31:30	2:32	20:16	156 118-162	0/9
2.38	32:56	1:26	11:30	160 156-162	0/5
2.50	34:20	1:24	11:11	157 154-160	0/10
2.63	35:56	1:35	12:44	154 116-160	0/7
2.75	37:18	1:22	10:58	157 154-160	1/4
2.88	38:35	1:17	10:15	158 156-162	1/1
3.00	39:53	1:18	10:27	157 156-160	1/3
3.13	41:36	1:43 +2	13:41	149 82-166	2/2
3.25	42:49	1:13	9:44	159 156-162	1/1
3.38	45:01	2:12	17:37	148 94-162	0/1
3.50	46:19	1:18	10:21	160 158-166	1/1
3.63	47:37	1:18	10:24	159 156-162	2/0
3.75	50:09	2:33	20:22	153 114-160	0/2
3.88	51:47	1:37	12:59	156 130-166	1/1
4.00	52:57	1:10	9:24	160 154-164	0/1
4.13	54:09	1:12	9:37	160 156-162	1/0
4.25	55:19	1:10	9:17	157 152-160	0/2
4.38	56:31	1:12	9:35	161 158-166	1/1
4.50	1:00:10	3:39	29:13	160 158-162	1/1
4.62	1:01:43	1:33	13:25	155 118-168	2/0

Elevation

Asc 226m, Range 99m, Flat prediction 58:57

Elevation Graph

Biggest Climbs (m)	Min/mi
97 4.1%	14:36
See your biggest climbs

Cadence

157 (168 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.6	158	4.5	56:31	12:28
Walk	8.4	112	0.1	5:12	1:04:25

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:22	36.66%	More
800m	4:41	9:24	43.24%	More
1km	5:52	9:26	44.89%	More
Mile	11:09	11:09	40.04%	More
5k	39:31	12:43	38.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:51	10:51	41.18
5km	39:19	12:39	38.70
5M	1:07:30	13:30	36.77
10km	1:26:24	13:54	35.90
10M	2:28:20	14:50	34.60
Half	3:21:35	15:23	33.44
20M	5:25:59	16:18	32.77
Mara	7:23:00	16:55	32.16

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Session Intensity	3
Training Load	183