Wed 31st Oct 2018 at 7:00pm by IanS

Run > General

breezy

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Time
52:09
Miles
5.33
Min/mi
9:47
Pacing
64%
WAVA
51.29
Stride(cm)
102
Cals
693
Cadence
161
Asc(m)
135
Hillscore
11
Surface
Road

Notes & Comments

Wednesday night head torch run with Harmeny. Did the reverse Rigg, legs feeling fine
===================
Split Summary
===
1) 1m - 9:47(9:47/m) 131cal 6.13/6.68mph
2) 1m - 9:26(9:26/m) 131cal 6.36/6.78mph
3) 1m - 10:06(10:06/m) 130cal 5.94/7.33mph
4) 1m - 10:16(10:16/m) 131cal 5.85/7.89mph
5) 1m - 9:55(9:55/m) 126cal 6.05/7.64mph
6) 0.33m - 2:39(8:09/m) 44cal 7.37/7.58mph

9:47 9:26 10:06 10:16 9:55 2:39

Pin Map

Balerno - Rigg route

0mi in 0

Pace

18%

25%

22%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:32	2:32	10:08	161 118-170	9/5
0.50	5:02	2:30	9:59	161 156-166	7/0
0.75	7:25	2:23	9:32	160 156-166	7/0
1.00	9:48	2:23	9:32	159 156-162	3/0
1.25	12:06	2:18	9:12	159 154-162	6/0
1.50	14:30	2:24	9:35	161 158-166	6/0
1.75	16:54	2:25	9:38	161 156-164	8/0
2.00	19:14	2:19	9:18	162 158-164	13/0
2.25	21:46	2:33	10:11	162 158-164	24/0
2.50	24:27	2:41	10:42	158 152-164	21/0
2.75	27:16	2:49	11:16	157 122-224	1/5
3.00	29:19	2:04	8:14	162 160-166	3/1
3.25	31:23	2:04	8:14	163 156-166	2/1
3.50	33:19	1:57	7:47	166 162-170	0/11
3.75	35:27	2:07 +2	8:30	164 158-168	2/4
4.00	39:37	4:10	16:39	158 118-166	5/2
4.25	41:42	2:05	8:22	165 162-170	0/23
4.50	44:57	3:15	13:01	154 112-170	0/23
4.75	47:29	2:32	10:07	158 118-166	3/6
5.00	49:32	2:03	8:11	165 162-168	0/16
5.25	51:34	2:02	8:07	165 160-170	0/15
5.32	52:08	34	8:11	162 160-164	0/6

Elevation

Asc 135m, Range 108m, Flat prediction 52:13

Elevation Graph

Biggest Climbs (m)	Min/mi
108 2.9%	9:46
See your biggest climbs

Cadence

161 (224 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.3	162	5.2	48:07	9:14
Walk	7.7	118	0.1	4:01	37:01
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:44	44.71%	More
800m	3:58	7:58	51.42%	More
1km	4:58	8:00	53.40%	More
Mile	8:09	8:09	55.29%	More
5k	28:56	9:19	53.03%	More
5 miles	48:55	9:47	51.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	57.75
5km	28:15	9:06	54.31
5M	48:30	9:42	51.62
10km	1:02:05	9:59	50.41
10M	1:46:35	10:40	48.59
Half	2:24:51	11:03	46.97
20M	3:54:14	11:43	46.03
Mara	5:18:19	12:09	45.16

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Session Intensity	5
Training Load	260