Sat 1st Sep 2018 at 4:00pm by IanS

Run > General

breezy

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Time
1:02:18
Miles
4.39
Min/mi
14:11
Pacing
73%
WAVA
34.90
Stride(cm)
85
Cals
475
Cadence
134
Asc(m)
148
Hillscore
14
Surface
Trail

Notes & Comments

Wee bimble round the Swanston loop with L to test the calf again. Did about the usual time without any noticeable twinges
==================
Split Summary
===
1) 1m - 14:00(14:00/m) 117cal 4.28/6.28mph
2) 1m - 14:39(14:39/m) 100cal 4.1/6.35mph
3) 1m - 16:18(16:18/m) 98cal 3.68/6.32mph
4) 1m - 13:03(13:03/m) 110cal 4.6/8.06mph
5) 0.39m - 4:17(10:52/m) 50cal 5.53/8.27mph

14:00 14:39 16:18 13:03 4:17

Pin Map

Hunters Tryst-Swanston-Polo Fields Short Loop

0mi in 0

Pace

65%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:50	2:50	22:40	107 96-114	9/0
0.25	5:00	2:10	17:20	118 104-170	7/0
0.38	7:21	2:21	18:49	108 98-116	14/0
0.50	9:04	1:43	13:40	150 112-164	4/2
0.63	10:19	1:15	10:01	164 160-166	2/1
0.75	11:33	1:15	9:58	162 160-166	0/5
0.88	12:46	1:13	9:42	162 158-166	1/2
1.00	14:00	1:14	9:51	163 160-166	3/3
1.13	15:42	1:42	13:37	138 112-166	7/1
1.25	16:55	1:13	9:41	162 158-164	0/9
1.38	18:39	1:44	13:54	134 114-162	3/1
1.50	20:38	1:59	15:49	115 112-118	10/0
1.63	22:40	2:03	16:21	116 110-122	12/0
1.75	24:39	1:59	15:49	116 110-120	3/0
1.88	26:39	2:01	16:04	115 112-116	5/0
2.00	28:39	2:00	15:57	116 110-124	3/4
2.13	31:04	2:25	19:16	112 102-116	7/0
2.25	33:07	2:03	16:26	111 108-112	6/0
2.38	35:13	2:06	16:46	108 102-112	9/1
2.50	37:19	2:06	16:50	111 102-116	4/3
2.63	39:38	2:19	18:34	110 104-118	14/0
2.75	41:49	2:10	17:23	119 108-162	1/7
2.88	43:04	1:16	10:05	164 160-168	0/18
3.00	44:57	1:53	15:04	143 118-168	0/23
3.13	46:40	1:43	13:46	133 116-166	0/13
3.25	47:54	1:13	9:47	160 116-172	0/5
3.38	49:30	1:36	12:48	148 114-174	0/5
3.50	51:50	2:21	18:46	111 92-122	0/5
3.63	53:48	1:57	15:38	121 114-154	3/2
3.75	55:24	1:36	12:50	147 110-164	8/0
3.88	56:49	1:25	11:19	147 108-164	1/5
4.00	58:00	1:12	9:34	164 160-172	0/7
4.13	59:12	1:11	9:28	162 158-166	0/4
4.25	1:00:42	1:30	12:01	146 110-166	0/7
4.38	1:02:08	1:26	11:28	159 104-176	2/7
4.39	1:02:17	9	8:25	174 172-176	0/0

Elevation

Asc 148m, Range 97m, Flat prediction 57:00

Elevation Graph

Biggest Climbs (m)	Min/mi
35 3.5%	14:21
35 6.7%	19:13
27 3.8%	17:12
19 6.3%	17:45
13 3.6%	13:53
10 3.6%	9:44
See your biggest climbs

Cadence

134 (176 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	32.3	162	2	20:08	10:05
Walk	67.5	112	2.4	42:01	17:32
Still	0.2	-	-	8	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:58	38.31%	More
800m	4:53	9:49	41.40%	More
1km	6:31	10:30	40.37%	More
Mile	11:16	11:16	39.64%	More
5k	43:55	14:08	34.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:36	11:36	38.52
5km	42:04	13:32	36.17
5M	1:12:13	14:27	34.37
10km	1:32:27	14:53	33.55
10M	2:38:43	15:52	32.33
Half	3:35:42	16:28	31.26
20M	5:48:49	17:26	30.63
Mara	7:54:02	18:06	30.05

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Session Intensity	3
Training Load	186