Sun 28th Oct 2018 at 3:00pm by IanS

Run > Recovery Run

breezy
cold

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Time
1:08:10
Miles
5.76
Min/mi
11:50
Pacing
78%
WAVA
42.48
Stride(cm)
89
Cals
714
Cadence
153
Asc(m)
199
Hillscore
17
Surface
Mixed

Notes & Comments

Wee recovery plod. Legs absolutely fine, feet still pretty mashed

==============
Split Summary
===
1) 1m - 14:00(14:00/m) 115cal 4.28/6.43mph
2) 1m - 13:10(13:10/m) 120cal 4.56/6.49mph
3) 0.99m - 10:39(10:43/m) 128cal 5.59/6.51mph
4) 1m - 10:24(10:24/m) 131cal 5.77/6.8mph
5) 1m - 11:55(11:55/m) 123cal 5.04/6.41mph
6) 0.76m - 8:02(10:37/m) 97cal 5.65/6.28mph

14:00 13:10 10:39 10:24 11:55 8:02

Pin Map

Dreghorn-Swanston-Oxgangs-Craiglockhart-Firhill

0mi in 0

Pace

41%

13%

29%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:45	3:45	15:02	145 106-226	19/0
0.50	7:09	3:23	13:32	143 110-172	15/2
0.75	10:10	3:02	12:06	154 112-212	4/3
1.00	14:01	3:51	15:24	129 106-162	30/0
1.25	18:03	4:02	16:07	146 90-180	21/24
1.50	21:17	3:14	12:56	142 110-168	15/1
1.75	24:24	3:08	12:31	143 108-166	18/0
2.00	27:11	2:46	11:06	158 108-178	1/22
2.25	30:11	3:00	12:01	161 110-248	3/28
2.50	32:38	2:27	9:49	163 158-168	0/13
2.75	35:21	2:43	10:53	153 108-170	2/4
3.00	37:53	2:32	10:07	161 158-166	5/1
3.25	40:28	2:35	10:21	161 158-166	0/23
3.50	43:13	2:45	10:59	162 156-168	1/19
3.75	45:36	2:22	9:30	161 158-166	1/9
4.00	48:21	2:45	11:01	155 118-166	6/0
4.25	51:10	2:49	11:16	151 112-166	5/6
4.50	54:10	3:01	12:02	160 118-168	2/10
4.75	57:43	3:32	14:10	142 112-168	13/2
5.00	1:00:13	2:30	9:59	161 160-164	0/8
5.25	1:02:39	2:26	9:45	163 160-168	2/2
5.50	1:05:40	3:01	12:04	146 110-168	13/0
5.75	1:08:09	2:29	10:00	163 160-168	8/5

Elevation

Asc 199m, Range 118m, Flat prediction 1:05:12

Elevation Graph

Biggest Climbs (m)	Min/mi
57 8.4%	13:15
36 6.1%	14:37
21 2.5%	10:58
18 4.1%	11:55
16 3.5%	15:42
16 4.0%	11:01
See your biggest climbs

Cadence

153 (248 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.9	162	4.8	50:22	10:34
Walk	26.1	113	1	17:47	18:10

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:25	36.73%	More
800m	4:50	9:44	42.15%	More
1km	6:05	9:47	43.65%	More
Mile	10:13	10:13	44.07%	More
5k	33:29	10:47	45.82%	More
5 miles	57:58	11:36	43.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:20	9:20	48.26
5km	33:48	10:53	45.39
5M	58:03	11:37	43.13
10km	1:14:18	11:57	42.12
10M	2:07:34	12:45	40.60
Half	2:53:21	13:14	39.25
20M	4:40:20	14:01	38.46
Mara	6:20:58	14:32	37.73

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Session Intensity	4
Training Load	272