Tue 30th Oct 2018 at 7:00pm by IanS

Run > General

cold

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Time
44:39
Miles
5.47
Min/mi
8:10
Pacing
88.1%
WAVA
61.48
Stride(cm)
124
Cals
590
Cadence
159
Asc(m)
199
Hillscore
11
Surface
Road

Notes & Comments

We run before tea. Legs not feeling too bad

=====================
Split Summary
===
1) 1m - 10:55(10:55/m) 132cal 5.5/7.08mph
2) 1m - 9:42(9:42/m) 132cal 6.19/6.51mph
3) 1m - 9:43(9:43/m) 132cal 6.18/6.95mph
4) 1m - 9:35(9:35/m) 132cal 6.26/6.97mph
5) 0.47m - 4:45(10:06/m) 62cal 5.94/6.82mph

10:55 9:42 9:43 9:35 4:45

Pin Map

Dreghorn-Swanston-Oxgangs-Craiglockhart-Firhill

0mi in 0

Pace

39%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:16	3:16	13:05	145 108-242	16/5
0.50	5:50	2:33	10:14	161 158-164	7/18
0.75	8:25	2:35	10:19	161 156-168	32/0
1.00	10:54	2:29	9:57	159 156-162	6/7
1.25	13:28	2:34	10:18	159 156-164	8/3
1.50	15:54	2:26	9:44	159 156-162	10/12
1.75	18:14	2:20	9:19	160 156-164	12/9
2.00	20:36	2:22	9:26	160 158-164	1/17
2.25	23:01	2:25	9:41	162 160-166	1/32
2.50	25:24	2:23	9:33	161 158-166	5/9
2.75	27:53	2:29	9:56	160 156-166	5/10
3.00	30:18	2:25	9:40	160 158-162	2/9
3.25	32:44	2:25	9:41	161 156-168	5/17
3.50	35:10	2:26	9:45	160 156-166	13/17
3.75	37:32	2:22	9:28	160 156-166	18/2
4.00	39:54	2:22	9:27	162 158-166	27/0
4.25	42:13	2:20	9:18	161 158-168	2/13
4.47	44:39	2:26	11:03	157 118-168	19/3

Elevation

Asc 199m, Range 91m, Flat prediction 42:20

Elevation Graph

Biggest Climbs (m)	Min/mi
45 7.4%	9:19
42 7.1%	10:22
13 5.6%	11:57
12 10.7%	9:49
See your biggest climbs

Cadence

159 (242 max) Stride Length: 124cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.3	160	4.4	43:27	9:50
Walk	2.7	114	0.1	1:12	23:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:54	38.84%	More
800m	4:33	9:09	44.81%	More
1km	5:43	9:12	46.41%	More
Mile	9:18	9:18	48.44%	More
5k	29:39	9:33	51.75%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:29	6:29	69.48
5km	23:29	7:34	65.33
5M	40:19	8:04	62.10
10km	51:36	8:18	60.65
10M	1:28:36	8:52	58.45
Half	2:00:25	9:12	56.50
20M	3:14:43	9:44	55.37
Mara	4:24:37	10:06	54.33

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Session Intensity	4
Training Load	180