Sat 17th Feb 2018 at 9:00am by IanS

Run > parkrun

cold

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Time
25:56
Miles
3.18
Min/mi
8:09
Pacing
88%
WAVA
60.13
Stride(cm)
119
Cals
285
Cadence
166
BPM
132
%MHR
75.9
B/mi
1077
Asc(m)
38
Hillscore
3
Surface
Road

Notes & Comments

Easy run at Portobello parkrun. Started slow and ramped up steadily so happy with that with Devilla tomorrow

========================
Split Summary
===
1) 1m - 8:36(8:36/m) 124/135bpm 88cal 6.97/7.93mph
2) 1m - 8:06(8:06/m) 134/140bpm 92cal 7.4/7.78mph
3) 1m - 7:57(7:57/m) 138/145bpm 90cal 7.55/8.29mph
4) 0.18m - 1:17(7:17/m) 142/144bpm 15cal 8.23/8.1mph

8:36 8:06 7:57 1:17

Pin Map

Portobello parkrun, Edinburgh

0mi in 0

Pace

22%

73%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:30	1:30	11:56	97 73-119	1158	161 118-170	1/1
0.25	2:32	1:02	8:19	124 119-129	1031	167 164-170	1/1
0.38	3:33	1:01	8:07	130 129-131	1055	167 164-172	3/0
0.50	4:32	1:00	7:58	133 130-134	1059	168 164-176	4/0
0.63	5:32	59	7:56	132 130-134	1047	167 164-172	1/4
0.75	6:30	58	7:45	132 131-133	1022	167 164-170	0/3
0.88	7:35	1:05	8:39	128 126-129	1106	165 160-172	0/1
1.00	8:36	1:01	8:06	132 127-134	1070	167 164-170	1/1
1.13	9:37	1:01	8:08	134 131-135	1090	166 160-182	1/3
1.25	10:38	1:02 +1	8:13	129 126-132	1059	166 164-170	2/0
1.38	11:39	1:01	8:09	132 130-133	1075	166 164-168	1/1
1.50	12:40	1:01	8:05	136 134-139	1100	168 166-172	4/0
1.63	13:42	1:03	8:20	137 136-139	1142	168 166-172	4/1
1.75	14:43	1:00	8:01	135 134-136	1082	166 164-168	0/4
1.88	15:42	1:00	7:56	135 133-137	1071	167 164-172	0/2
2.00	16:43	1:01	8:08	137 135-139	1113	168 164-172	1/1
2.13	17:42	59	7:55	138 136-140	1093	167 162-172	1/2
2.25	18:43	1:01	8:05	135 133-138	1091	166 162-170	1/1
2.38	19:42	59	7:53	136 135-137	1071	166 162-170	1/1
2.50	20:44	1:02	8:13	137 136-139	1126	167 164-170	3/0
2.63	21:48	1:04	8:31	139 138-140	1183	166 162-168	4/0
2.75	22:46	58	7:45	140 138-141	1084	165 164-170	1/4
2.88	23:40	54	7:15	142 141-144	1029	169 166-172	0/3
3.00	24:39	58	7:47	142 140-144	1106	168 162-174	0/1
3.13	25:34	56	7:26	142 140-144	1056	169 166-172	0/1
3.18	25:57	23	7:24	143 143-143	1059	163 160-166	1/0

Heart

132/144max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 38m, Range 10m, Flat prediction 25:37

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.3%	8:12
10 1.4%	8:31
10 1.3%	8:08
See your biggest climbs

Cadence

166 (182 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.8	166	3.2	25:38	8:06
Walk	1.2	118	0	19	31:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	46.85%	More
800m	3:42	7:26	54.73%	More
1km	4:47	7:42	55.05%	More
Mile	7:50	7:50	57.05%	More
5k	24:57	8:02	60.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:58	6:58	64.13
5km	25:15	8:08	60.25
5M	43:22	8:40	57.23
10km	55:30	8:56	55.89
10M	1:35:18	9:32	53.85
Half	2:09:30	9:53	52.06
20M	3:29:26	10:28	51.01
Mara	4:44:37	10:52	50.05

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Session Intensity	5
Training Load	130