Sat 22nd Sep 2018 at 3:00pm by IanS

Run > Trail Run

windy

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Time
1:36:53
Miles
6.89
Min/mi
14:04
Pacing
68%
WAVA
35.74
Stride(cm)
80
Cals
813
Cadence
144
Asc(m)
580
Hillscore
56
Surface
Trail

Notes & Comments

Wee run in the Pentlands with Lisa from Harmeny to chase away the jet lag
===============
Split Summary
===
1) 1m - 16:35(16:35/m) 107cal 3.62/6.22mph
2) 1m - 12:28(12:28/m) 120cal 4.81/8.58mph
3) 1m - 11:49(11:49/m) 129cal 5.08/7.43mph
4) 1m - 12:35(12:35/m) 125cal 4.76/6.76mph
5) 1m - 15:52(15:52/m) 109cal 3.78/5.89mph
6) 1m - 16:12(16:12/m) 114cal 3.7/8.64mph
7) 0.89m - 11:22(12:47/m) 109cal 4.7/8.08mph

16:35 12:28 11:49 12:35 15:52 16:12 11:22

Pin Map

Hillend-Allermuir-Glencorse-Allermuir -Caerketton

0mi in 0

Pace

64%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	4:31	4:31	18:03	122 84-164	61/0
0.50	7:10	2:39	10:37	159 156-162	10/3
0.75	11:53	4:43	18:51	113 92-162	60/0
1.00	16:35	4:43	18:51	102 90-114	55/0
1.25	21:40	5:05	20:19	106 90-146	55/0
1.50	24:17	2:37	10:27	169 154-196	1/58
1.75	26:44	2:27	9:50	165 158-174	0/45
2.00	29:04	2:20	9:19	165 158-192	0/27
2.25	32:04	3:00	12:01	158 148-168	12/3
2.50	35:41	3:37	14:29	164 154-190	0/33
2.75	38:27	2:46	11:03	156 96-168	1/7
3.00	40:52	2:25	9:41	161 156-168	0/43
3.25	43:37	2:45	10:59	160 118-172	1/35
3.50	46:36	2:59	11:57	143 94-166	10/3
3.75	50:20	3:44	14:57	117 86-166	38/7
4.00	53:33	3:13	12:51	149 104-170	33/6
4.25	56:53	3:20	13:20	152 108-166	18/1
4.50	1:00:32	3:39	14:36	138 90-170	19/0
4.75	1:04:48	4:16	17:03	121 96-162	44/0
5.00	1:09:22	4:34	18:18	119 90-166	33/0
5.25	1:14:27	5:05	20:20	112 80-164	54/0
5.50	1:17:33	3:06	12:25	173 156-206	0/44
5.75	1:21:42	4:09	16:34	134 80-180	21/13
6.00	1:25:32	3:50	15:20	141 82-202	17/9
6.25	1:27:59	2:28	9:50	165 156-202	4/16
6.50	1:32:18	4:18	17:14	177 118-200	1/93
6.75	1:35:24	3:06	12:25	177 160-200	0/69
6.89	1:36:47	1:23	10:13	173 162-190	0/37

Elevation

Asc 580m, Range 249m, Flat prediction 1:22:19

Elevation Graph

Biggest Climbs (m)	Min/mi
249 12.8%	17:09
179 8.8%	16:21
46 22.7%	20:50
37 7.9%	18:19
20 8.0%	12:36
19 8.7%	9:47
See your biggest climbs

Cadence

144 (206 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	57.8	165	4.9	55:56	11:22
Walk	42.2	102	2	40:48	20:48
Still	0.0	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:14	37.20%	More
800m	4:44	9:31	42.73%	More
1km	5:53	9:29	44.72%	More
Mile	10:12	10:12	43.80%	More
5k	36:35	11:47	41.58%	More
5 miles	1:06:17	13:15	37.44%	More
10k	1:26:28	13:55	35.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:49	10:49	41.30
5km	39:12	12:37	38.81
5M	1:07:18	13:28	36.88
10km	1:26:09	13:52	36.01
10M	2:27:55	14:48	34.69
Half	3:21:01	15:21	33.54
20M	5:25:04	16:15	32.87
Mara	7:21:46	16:52	32.25

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Session Intensity	4
Training Load	388