Wed 12th Sep 2018 at 7:00pm by IanS

Run > Trail Run

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Time
55:27
Miles
5.73
Min/mi
9:41
Pacing
83%
WAVA
51.48
Stride(cm)
102
Cals
734
Cadence
163
Asc(m)
310
Hillscore
10
Surface
Mixed

Notes & Comments

Wednesday night run with Harmeny (well just Keith actually) Probably quickest run since Belfast and thought calf was going to twinge but in the end seemed okay
===================
Split Summary
===
1) 1m - 10:24(10:24/m) 128cal 5.76/7.47mph
2) 1m - 12:03(12:03/m) 122cal 4.98/5.97mph
3) 1m - 8:37(8:37/m) 128cal 6.96/7.43mph
4) 1m - 8:49(8:49/m) 131cal 6.8/7.64mph
5) 1m - 8:59(8:59/m) 129cal 6.68/7.35mph
6) 0.73m - 6:35(9:05/m) 96cal 6.61/7.41mph

10:24 12:03 8:37 8:49 8:59 6:35

Pin Map

Balerno - Johnsburn Woods - Thriepmuir - Black Spring - Harlaw

0mi in 0

Pace

22%

10%

17%

31%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:25	2:25	9:39	166 160-172	9/4
0.50	4:41	2:16	9:05	164 160-166	7/0
0.75	7:19	2:38	10:33	162 156-166	9/0
1.00	10:24	3:05	12:19	161 154-166	15/0
1.25	13:25	3:01	12:06	159 154-164	16/0
1.50	16:03	2:37	10:30	161 156-168	8/0
1.75	19:08	3:06	12:23	158 148-164	10/0
2.00	22:26	3:18	13:12	156 136-166	21/0
2.25	24:49	2:23	9:32	156 110-168	1/8
2.50	26:54	2:04	8:17	166 164-170	4/3
2.75	28:58	2:04	8:16	165 160-170	3/3
3.00	31:03	2:06	8:24	167 162-170	3/1
3.25	33:30	2:26	9:44	163 156-168	0/9
3.50	35:33	2:04	8:15	167 162-170	1/2
3.75	37:42	2:08	8:33	166 160-168	2/5
4.00	39:52	2:11	8:43	165 160-168	1/1
4.25	42:03	2:11	8:44	166 162-168	1/3
4.50	44:31	2:27	9:49	160 120-168	1/9
4.75	46:46	2:16	9:03	162 156-172	0/15
5.00	48:51	2:05	8:20	165 162-168	0/17
5.25	51:01	2:09	8:37	164 160-166	0/9
5.50	53:16	2:15	9:01	163 160-166	1/14
5.73	55:27	2:11	9:42	161 110-170	0/12

Elevation

Asc 310m, Range 103m, Flat prediction 51:09

Elevation Graph

Biggest Climbs (m)	Min/mi
103 3.5%	11:18
See your biggest climbs

Cadence

163 (172 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	163	5.7	54:24	9:36
Walk	1.9	121	0.1	1:03	16:50

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:04	42.58%	More
800m	4:05	8:12	49.57%	More
1km	5:07	8:14	51.52%	More
Mile	8:26	8:26	52.98%	More
5k	27:00	8:41	56.36%	More
5 miles	48:17	9:39	51.40%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	58.53
5km	27:40	8:54	54.99
5M	47:30	9:30	52.25
10km	1:00:48	9:47	51.02
10M	1:44:23	10:26	49.16
Half	2:21:51	10:50	47.53
20M	3:49:24	11:28	46.57
Mara	5:11:45	11:54	45.70

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Session Intensity	6
Training Load	333