Wed 27th Jun 2018 at 7:00pm by IanS

Run > Trail Run

warm

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Time
1:13:17
Miles
6.52
Min/mi
11:14
Pacing
54%
WAVA
44.54
Stride(cm)
91
Cals
669
Cadence
157
BPM
125
%MHR
71.6
B/mi
1401
Asc(m)
360
Hillscore
19
Surface
Trail

Notes & Comments

Wednesday night club run with Harmeny. Quite warm but toddled round okay
=================
Split Summary
===
1) 1m - 10:14(10:14/m) 123/134bpm 108cal 5.86/6.35mph
2) 1m - 13:22(13:22/m) 128/142bpm 133cal 4.49/6.37mph
3) 1m - 11:28(11:28/m) 117/138bpm 86cal 5.23/7.43mph
4) 1m - 10:30(10:30/m) 126/135bpm 94cal 5.72/6.51mph
5) 1m - 12:12(12:12/m) 125/138bpm 101cal 4.92/6.93mph
6) 1m - 10:26(10:26/m) 128/139bpm 92cal 5.75/6.91mph
7) 0.52m - 5:06(9:48/m) 135/139bpm 55cal 6.12/6.26mph

10:14 13:22 11:28 10:30 12:12 10:26 5:06

Pin Map

Balerno-Harlaw-Harbour Hill-Capelaw-Bonaly-Easter Kinleith

0mi in 0

Pace

22%

39%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:32	2:32	10:07	104 70-121	1052	159 154-164	5/0
0.50	5:08	2:37	10:27	125 121-130	1307	159 156-164	16/0
0.75	7:45	2:36	10:24	128 124-131	1332	155 108-162	14/0
1.00	10:14	2:29	9:57	132 130-134	1314	159 156-164	15/0
1.25	12:57	2:43	10:54	137 134-141	1493	159 156-162	22/0
1.50	18:13	5:15	21:01	118 88-142	2481	152 110-164	28/0
1.75	21:06	2:53	11:33	138 128-142	1594	156 152-158	19/2
2.00	23:36	2:30	10:00	124 118-130	1239	160 154-176	0/20
2.25	26:12	2:36	10:25	129 121-138	1343	158 154-160	3/13
2.50	29:54	3:42	14:49	117 97-132	1733	156 118-164	1/8
2.75	32:13	2:19	9:14	116 113-122	1071	160 156-164	0/32
3.00	35:04	2:51	11:23	110 107-112	1253	167 156-242	0/48
3.25	37:52	2:48	11:14	118 108-133	1325	162 152-174	0/44
3.50	40:21	2:29	9:54	130 128-133	1288	157 150-164	7/11
3.75	43:03	2:42	10:49	124 113-133	1341	149 102-162	18/1
4.00	45:34	2:31	10:03	132 127-135	1326	156 110-162	12/7
4.25	50:34	5:00	19:59	121 93-138	2419	148 102-234	14/1
4.50	52:57	2:24	9:34	125 107-132	1197	161 158-164	3/1
4.75	55:29	2:31	10:06	128 118-134	1292	157 108-162	1/4
5.00	57:45	2:17	9:07	127 125-129	1158	161 158-164	0/9
5.25	1:00:13	2:27	9:50	128 121-135	1258	160 156-164	0/4
5.50	1:03:29	3:17	13:07	126 107-135	1652	146 104-164	8/1
5.75	1:05:43	2:13	8:54	125 113-131	1112	160 158-164	2/7
6.00	1:08:10	2:27	9:47	135 132-139	1321	160 158-166	11/0
6.25	1:10:37	2:27	9:49	135 132-139	1326	159 156-162	4/0
6.50	1:13:04	2:27	9:47	135 130-139	1322	159 156-162	8/0
6.51	1:13:13	9	10:25	138 138-138	1438	156 156-156	1/0

Heart

125/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 360m, Range 177m, Flat prediction 1:09:27

Elevation Graph

Biggest Climbs (m)	Min/mi
123 4.9%	12:12
27 1.8%	9:37
25 3.7%	10:20
17 4.1%	20:18
See your biggest climbs

Cadence

157 (242 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.9	159	6.3	1:07:17	10:37
Walk	6.8	111	0.2	4:59	28:13
Still	1.3	-	-	58	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:51	38.83%	More
800m	4:38	9:19	43.63%	More
1km	5:50	9:23	45.16%	More
Mile	9:33	9:33	46.74%	More
5k	33:42	10:51	45.14%	More
5 miles	54:45	10:57	45.33%	More
10k	1:10:09	11:17	44.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:43	8:43	51.26
5km	31:34	10:10	48.20
5M	54:12	10:50	45.79
10km	1:09:23	11:10	44.71
10M	1:59:08	11:55	43.08
Half	2:41:54	12:22	41.64
20M	4:21:48	13:05	40.81
Mara	5:55:47	13:35	40.04

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Session Intensity	4
Training Load	292