Sun 2nd Sep 2018 at 4:00pm by IanS

Run > General

breezy

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Time
47:43
Miles
4.42
Min/mi
10:48
Pacing
79%
WAVA
45.84
Stride(cm)
97
Cals
564
Cadence
154
Asc(m)
101
Hillscore
6
Surface
Mixed

Notes & Comments

Another wee plod. Felt like calf was niggling a wee bit between 2 and 3, but pushed on an didn't seem to get any worse

===============
Split Summary
===
1) 1m - 10:52(10:52/m) 128cal 5.52/6.35mph
2) 1m - 10:00(10:00/m) 134cal 6/6.45mph
3) 1m - 12:20(12:20/m) 119cal 4.86/6.74mph
4) 1m - 10:24(10:24/m) 128cal 5.77/7.06mph
5) 0.42m - 4:05(9:50/m) 55cal 6.1/6.7mph

10:52 10:00 12:20 10:24 4:05

Pin Map

Colinton 4M route via Redford

0mi in 0

Pace

21%

10%

45%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:03	2:03	16:27	117 108-164	4/1
0.25	3:18	1:15	10:01	161 156-164	5/0
0.38	4:32	1:14	9:52	158 156-164	6/0
0.50	5:44	1:12	9:33	162 160-164	3/7
0.63	7:03	1:19	10:29	158 156-160	4/0
0.75	8:19	1:16	10:08	161 158-166	1/2
0.88	9:36	1:17	10:17	159 156-166	8/0
1.00	10:52	1:16	10:06	158 156-160	0/4
1.13	12:04	1:13	9:44	159 158-162	0/4
1.25	13:19	1:14	9:56	160 158-164	0/3
1.38	14:38	1:19	10:32	160 158-164	0/3
1.50	15:54	1:16	10:07	159 156-162	0/8
1.63	17:06	1:12	9:36	162 158-168	1/3
1.75	18:25	1:19	10:33	158 156-160	0/4
1.88	19:37	1:12	9:36	157 154-158	5/1
2.00	20:54	1:17	10:13	158 158-160	1/5
2.13	22:26	1:33	12:20	162 156-172	0/6
2.25	23:52	1:26	11:24	162 158-168	0/5
2.38	25:37	1:46	14:06	129 92-166	6/1
2.50	27:33	1:56	15:28	119 92-166	6/0
2.63	28:53	1:20	10:39	157 118-164	6/0
2.75	30:39	1:46	14:06	143 114-162	1/0
2.88	31:49	1:10	9:21	161 158-162	1/0
3.00	33:14	1:25	11:20	144 118-162	0/7
3.13	34:50	1:36	12:45	142 114-162	4/3
3.25	36:14	1:25	11:18	150 108-164	0/3
3.38	37:38	1:24	11:12	151 112-162	0/5
3.50	38:48	1:10	9:21	161 160-166	1/3
3.63	40:02	1:14	9:51	161 158-164	3/0
3.75	41:14	1:12	9:36	160 158-164	3/0
3.88	42:27	1:13	9:40	161 158-164	1/0
4.00	43:38	1:11	9:30	160 158-162	3/2
4.13	44:54	1:16	10:11	160 158-164	0/4
4.25	46:07	1:13	9:41	163 158-176	1/1
4.38	47:20	1:13	9:41	161 158-166	7/0
4.41	47:40	20	9:12	161 160-162	4/0

Elevation

Asc 101m, Range 45m, Flat prediction 47:51

Elevation Graph

Biggest Climbs (m)	Min/mi
18 3.3%	10:44
16 4.8%	9:35
15 2.2%	12:36
12 1.5%	9:39
See your biggest climbs

Cadence

154 (176 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.9	160	4	40:29	10:05
Walk	15.1	110	0.4	7:11	18:02

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:30	36.14%	More
800m	4:46	9:35	42.41%	More
1km	5:57	9:34	44.30%	More
Mile	9:40	9:40	46.24%	More
5k	33:44	10:51	45.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:49	8:49	50.67
5km	31:58	10:17	47.59
5M	54:53	10:59	45.22
10km	1:10:16	11:18	44.14
10M	2:00:38	12:04	42.54
Half	2:43:56	12:31	41.13
20M	4:25:06	13:15	40.30
Mara	6:00:16	13:45	39.54

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Session Intensity	3
Training Load	144