Tue 4th Sep 2018 at 7:00pm by IanS

Run > General

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Time
43:37
Miles
4.28
Min/mi
10:11
Pacing
85%
WAVA
48.55
Stride(cm)
100
Cals
556
Cadence
159
Asc(m)
124
Hillscore
8
Surface
Road

Notes & Comments

Another calf test run. Niggled a little so walked a wee bit and it settled down

=====================
Split Summary
===
1) 1m - 10:34(10:34/m) 130cal 5.68/6.53mph
2) 1m - 9:23(9:23/m) 131cal 6.39/6.82mph
3) 1m - 9:32(9:32/m) 131cal 6.29/7.87mph
4) 1m - 11:01(11:01/m) 126cal 5.45/6.53mph
5) 0.28m - 3:07(11:06/m) 38cal 5.4/6.37mph

10:34 9:23 9:32 11:01 3:07

Pin Map

Hunters Tryst-Swanston-Oxgangs-Redford

0mi in 0

Pace

11%

39%

30%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:50	1:50	14:42	149 110-186	8/0
0.25	3:11	1:21	10:45	161 158-164	7/0
0.38	4:28	1:17	10:15	159 156-162	4/0
0.50	5:40	1:12	9:38	161 160-162	2/0
0.63	6:53	1:13	9:41	158 156-160	3/0
0.75	8:07	1:14	9:53	159 158-162	0/8
0.88	9:17	1:11	9:24	160 158-162	4/1
1.00	10:33	1:16	10:09	161 156-164	10/0
1.13	11:45	1:12	9:33	160 156-164	5/0
1.25	13:02	1:16	10:11	160 156-162	4/0
1.38	14:12	1:10	9:23	160 158-164	0/1
1.50	15:20	1:08	9:05	159 156-162	0/5
1.63	16:27	1:07	8:58	161 158-164	0/9
1.75	17:35	1:08	9:05	163 158-170	0/9
1.88	18:44	1:09	9:11	162 158-166	1/2
2.00	19:57	1:12	9:39	159 156-162	0/2
2.13	21:06	1:10	9:19	161 158-166	0/9
2.25	22:09	1:02	8:19	163 154-174	0/12
2.38	23:17	1:08	9:02	162 160-166	0/5
2.50	24:26	1:10	9:18	161 158-166	1/0
2.63	25:48	1:22	10:53	157 116-164	3/1
2.75	27:02	1:14	9:53	160 158-162	1/3
2.88	28:15	1:13	9:42	162 158-166	0/1
3.00	29:28	1:14	9:49	161 160-162	4/0
3.13	30:43	1:14	9:56	161 160-162	2/0
3.25	31:59	1:16	10:11	162 160-166	4/0
3.38	33:14	1:15	9:58	160 158-166	2/0
3.50	34:26	1:11	9:32	161 156-166	0/3
3.63	35:40	1:14	9:53	160 158-164	0/4
3.75	37:01	1:21	10:50	157 122-162	1/2
3.88	38:46	1:45	14:03	130 114-160	0/3
4.00	40:26	1:40	13:18	143 114-162	1/2
4.13	41:46	1:20	10:39	163 162-166	5/0
4.25	43:11	1:25	11:18	161 158-164	10/0
4.28	43:35	24	13:40	159 156-160	2/0

Elevation

Asc 124m, Range 57m, Flat prediction 43:07

Elevation Graph

Biggest Climbs (m)	Min/mi
25 2.7%	10:53
20 2.7%	9:48
18 3.8%	10:57
14 1.4%	9:55
See your biggest climbs

Cadence

159 (186 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.0	160	4.1	40:33	9:54
Walk	7.0	116	0.2	3:02	16:43

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:37	39.87%	More
800m	4:27	8:57	45.40%	More
1km	5:36	9:01	46.98%	More
Mile	9:03	9:03	49.37%	More
5k	29:46	9:35	51.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:22	8:22	53.40
5km	30:19	9:45	50.18
5M	52:03	10:25	47.68
10km	1:06:37	10:43	46.56
10M	1:54:22	11:26	44.87
Half	2:35:26	11:52	43.37
20M	4:11:21	12:34	42.50
Mara	5:41:35	13:02	41.70

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Session Intensity	4
Training Load	176