Sun 11th Feb 2018 at 10:00am by IanS

Run > Trail Run

icy
breezy
cold

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Time
1:40:34
Miles
7.50
Min/mi
13:25
Pacing
53%
WAVA
37.66
Stride(cm)
77
Cals
436
Cadence
155
Asc(m)
114
Hillscore
13
Surface
Trail

Notes & Comments

Sunday morning run with Harmeny. Bit icy underfoot but got chat with Iain, Donald and Norma.
==================
Split Summary
===
1) 1m - 11:03(11:03/m) 59cal 5.43/6.62mph
2) 1m - 11:09(11:09/m) 60cal 5.38/6.43mph
3) 1m - 18:07(18:07/m) 55cal 3.31/6.55mph
4) 1m - 14:37(14:37/m) 57cal 4.11/6.55mph
5) 1m - 13:35(13:35/m) 57cal 4.42/6.53mph
6) 1m - 13:57(13:57/m) 59cal 4.3/6.3mph
7) 1m - 11:57(11:57/m) 59cal 5.02/6.26mph
8) 0.5m - 6:10(12:24/m) 30cal 4.84/6.14mph

11:03 11:09 18:07 14:37 13:35 13:57 11:57 6:10

Pin Map

Balerno-Lymphoy-Blinkbonny-Woodhall Farm-WoL

0mi in 0

Pace

47%

18%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:41	2:41	10:44	160 118-168	15/0
0.50	6:08	3:27	13:50	159 152-168	2/4
0.75	8:41	2:32	10:09	157 148-162	1/16
1.00	11:03	2:22	9:29	160 154-166	1/3
1.25	13:36	2:33	10:12	161 154-166	6/1
1.50	16:10	2:34	10:17	161 154-168	0/10
1.75	18:41	2:30	10:02	160 156-166	0/6
2.00	22:12	3:31	14:05	157 118-166	8/8
2.25	26:11	3:59	15:57	159 154-164	4/5
2.50	31:36	5:25	21:41	139 106-178	37/0
2.75	36:53	5:17	21:07	128 30-166	27/0
3.00	40:19	3:26	13:42	157 124-168	15/0
3.25	45:01	4:42	18:49	157 152-162	1/20
3.50	47:52	2:51	11:23	158 146-162	0/29
3.75	52:02	4:10	16:41	158 154-162	0/14
4.00	54:55	2:53	11:33	157 114-164	0/16
4.25	57:21	2:26	9:43	159 154-168	0/30
4.50	1:00:34	3:13	12:53	153 94-168	6/0
4.75	1:05:26	4:51	19:25	148 108-168	12/1
5.00	1:08:30	3:05	12:19	160 154-166	3/9
5.25	1:14:06	5:35	22:22	145 108-164	6/4
5.50	1:17:06	3:00	12:02	159 156-164	6/2
5.75	1:19:50	2:44	10:54	160 154-162	2/3
6.00	1:22:27	2:37	10:29	160 152-168	7/0
6.25	1:25:05	2:38	10:32	159 154-162	1/3
6.50	1:28:49	3:44	14:56	150 110-170	6/3
6.75	1:31:38	2:49	11:15	158 154-162	3/2
7.00	1:34:24	2:46	11:04	159 156-162	4/1
7.25	1:37:41	3:17	13:07	156 118-164	3/2
7.49	1:40:30	2:49	11:39	161 158-166	10/0

Elevation

Asc 114m, Range 114m, Flat prediction 1:34:56

Elevation Graph

Biggest Climbs (m)	Min/mi
83 8.9%	20:08
19 3.9%	13:14
18 2.4%	16:05
13 4.6%	10:03
See your biggest climbs

Cadence

155 (178 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.9	159	7.1	1:27:20	12:14
Walk	12.9	109	0.4	12:57	36:51
Still	0.2	-	-	13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:11	37.41%	More
800m	4:42	9:27	43.06%	More
1km	6:02	9:43	43.62%	More
Mile	9:56	9:56	45.01%	More
5k	40:39	13:05	37.43%	More
5 miles	1:08:30	13:42	36.23%	More
10k	1:24:33	13:36	36.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:12	10:12	43.80
5km	36:57	11:54	41.18
5M	1:03:27	12:41	39.12
10km	1:21:13	13:04	38.19
10M	2:19:26	13:57	36.81
Half	3:09:30	14:28	35.58
20M	5:06:26	15:19	34.86
Mara	6:56:26	15:54	34.21

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Session Intensity	4
Training Load	400