Tue 11th Sep 2018 at 7:00pm by IanS

Run > General

breezy

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Time
52:49
Miles
4.84
Min/mi
10:55
Pacing
82%
WAVA
45.48
Stride(cm)
95
Cals
630
Cadence
155
Asc(m)
101
Hillscore
6
Surface
Road

Notes & Comments

Wee bimble round the streets

===================
Split Summary
===
1) 1m - 10:30(10:30/m) 129cal 5.71/6.62mph
2) 1m - 10:08(10:08/m) 134cal 5.92/6.68mph
3) 1m - 11:19(11:19/m) 130cal 5.3/6.53mph
4) 1m - 11:13(11:13/m) 129cal 5.35/6.26mph
5) 0.84m - 9:39(11:25/m) 108cal 5.25/6.7mph

10:30 10:08 11:19 11:13 9:39

Pin Map

Colinton 4M route via Redford

0mi in 0

Pace

22%

14%

50%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:14	3:14	12:56	144 108-162	11/1
0.50	5:48	2:34	10:14	158 152-162	7/5
0.75	8:07	2:20	9:19	160 158-162	9/0
1.00	10:30	2:22	9:29	159 156-162	9/3
1.25	13:03	2:33	10:13	158 156-160	0/7
1.50	15:31	2:28	9:51	156 112-162	0/8
1.75	18:06	2:35	10:20	160 158-164	0/12
2.00	20:37	2:32	10:07	159 154-162	5/5
2.25	23:11	2:34	10:14	161 158-168	1/11
2.50	26:01	2:50	11:19	153 112-160	2/8
2.75	29:08	3:07	12:29	145 110-162	10/1
3.00	31:56	2:48	11:11	152 108-164	8/0
3.25	34:41	2:45	11:00	155 116-162	1/4
3.50	37:30	2:50	11:19	152 114-166	4/7
3.75	40:37	3:07	12:27	149 102-164	0/11
4.00	43:10	2:33	10:10	160 156-164	5/0
4.25	46:25	3:15	13:02	149 112-242	4/0
4.50	49:02	2:37	10:26	158 116-164	3/8
4.75	51:39	2:37	10:28	159 156-164	6/2
4.84	52:48	1:09	12:20	159 154-162	9/0

Elevation

Asc 101m, Range 45m, Flat prediction 51:30

Elevation Graph

Biggest Climbs (m)	Min/mi
18 3.4%	11:17
16 4.5%	11:19
15 1.9%	11:40
12 1.4%	11:27
See your biggest climbs

Cadence

155 (242 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.9	159	4.4	45:21	10:14
Walk	14.1	114	0.4	7:27	18:09

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:14	37.18%	More
800m	4:40	9:23	43.35%	More
1km	5:54	9:29	44.65%	More
Mile	9:42	9:42	46.04%	More
5k	32:32	10:28	46.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:48	8:48	50.77
5km	31:55	10:16	47.67
5M	54:48	10:58	45.29
10km	1:10:09	11:17	44.22
10M	2:00:26	12:03	42.61
Half	2:43:41	12:30	41.19
20M	4:24:41	13:14	40.36
Mara	5:59:42	13:44	39.60

Bespoke Fields

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Session Intensity	4
Training Load	212