Sat 5th Jan 2019 at 9:00am by IanS

Run > parkrun

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Time
24:58
Miles
3.15
Min/mi
7:56
Pacing
93%
WAVA
62.34
Stride(cm)
121
Cals
416
Cadence
167
Asc(m)
38
Hillscore
1
Surface
Road

Notes & Comments

Porty parkrun. Ran an easy 5k with Gary ,chatting all the way round, felt very comfortable and could have easily gone a minute or two quicker
============
Split Summary
===
1) 1m - 8:09(8:09/m) 130cal 7.36/8.04mph
2) 1m - 7:55(7:55/m) 133cal 7.58/7.91mph
3) 1m - 7:48(7:48/m) 134cal 7.7/9.31mph
4) 0.15m - 1:06(7:30/m) 19cal 8.01/8.58mph

8:09 7:55 7:48 1:06

Pin Map

Portobello parkrun, Edinburgh

0mi in 0

Pace

89%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:10	1:10	9:17	166 162-170	1/1
0.25	2:09	1:00	7:57	167 162-170	1/1
0.38	3:11	1:02	8:16	166 162-170	3/0
0.50	4:15	1:04	8:31	166 164-170	4/0
0.63	5:14	59	7:48	167 164-170	1/4
0.75	6:10	56	7:29	167 164-170	0/3
0.88	7:11	1:01	8:08	166 160-176	1/1
1.00	8:10	59	7:51	167 164-170	1/0
1.13	9:10	1:01	8:05	168 166-172	1/3
1.25	10:09	59	7:51	169 164-172	2/0
1.38	11:10	1:01	8:10	166 162-168	1/1
1.50	12:10	59	7:55	167 162-170	4/0
1.63	13:11	1:01	8:07	168 164-172	3/2
1.75	14:08	58	7:40	167 164-170	0/4
1.88	15:06	58	7:47	167 164-172	0/2
2.00	16:05	58	7:45	168 166-170	1/1
2.13	17:04	1:00	7:57	167 164-172	1/2
2.25	18:00	56	7:30	169 164-170	1/1
2.38	19:00	1:00	7:59	166 160-172	1/1
2.50	19:59	58	7:47	166 162-170	3/0
2.63	21:03	1:05	8:36	167 162-170	4/0
2.75	22:00	57	7:36	166 162-168	0/4
2.88	22:58	58	7:46	167 162-172	0/3
3.00	23:52	54	7:11	170 168-176	0/1
3.13	24:45	53	7:06	171 166-176	1/0
3.15	24:58	13	10:07	170 168-172	0/0

Elevation

Asc 38m, Range 10m, Flat prediction 24:53

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.4%	8:05
See your biggest climbs

Cadence

167 (176 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	167	3.1	24:58	7:56
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:08	48.38%	More
800m	3:39	7:21	55.72%	More
1km	4:44	7:38	56.00%	More
Mile	7:40	7:40	58.71%	More
5k	24:28	7:52	62.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:47	6:47	66.41
5km	24:35	7:55	62.41
5M	42:12	8:26	59.32
10km	54:01	8:42	57.93
10M	1:32:44	9:16	55.85
Half	2:06:02	9:37	53.98
20M	3:23:48	10:11	52.90
Mara	4:36:58	10:34	51.90

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Session Intensity	4
Training Load	100