Wed 9th Jan 2019 at 7:00pm by IanS

Run > General

cold

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Time
58:59
Miles
5.80
Min/mi
10:10
Pacing
89%
WAVA
49.42
Stride(cm)
100
Cals
768
Cadence
159
Asc(m)
101
Hillscore
8
Surface
Road

Notes & Comments

Another streets run. Heel still not too bad
==================
Split Summary
===
1) 1m - 10:48(10:48/m) 130cal 5.55/6.41mph
2) 1m - 10:03(10:03/m) 133cal 5.97/6.41mph
3) 1m - 9:56(9:56/m) 133cal 6.04/6.53mph
4) 1m - 10:13(10:13/m) 132cal 5.87/7.08mph
5) 1m - 9:49(9:49/m) 133cal 6.11/6.49mph
6) 0.8m - 8:09(10:15/m) 107cal 5.85/6.76mph

10:48 10:03 9:56 10:13 9:49 8:09

Pin Map

Colinton 4M route via Redford

0mi in 0

Pace

14%

51%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:12	3:12	12:50	142 106-164	16/0
0.50	5:50	2:37	10:29	159 156-164	5/2
0.75	8:14	2:25	9:39	158 156-162	0/13
1.00	10:47	2:33	10:11	159 156-168	6/8
1.25	13:23	2:35	10:22	158 156-162	6/0
1.50	15:55	2:33	10:10	158 154-162	0/14
1.75	18:26	2:31	10:04	160 152-166	10/4
2.00	20:50	2:24	9:35	161 156-166	0/16
2.25	23:16	2:26	9:44	162 156-166	10/4
2.50	25:50	2:35	10:19	160 156-164	11/0
2.75	28:16	2:26	9:44	159 156-162	2/2
3.00	30:46	2:30	9:59	160 156-164	3/9
3.25	33:10	2:24	9:36	161 158-166	0/7
3.50	36:06	2:56	11:43	161 156-164	5/6
3.75	38:34	2:28	9:52	160 158-164	1/1
4.00	41:00	2:26	9:42	160 158-166	3/2
4.25	43:34	2:34	10:17	160 156-166	9/1
4.50	45:57	2:23	9:33	161 158-164	2/1
4.75	48:20	2:23	9:32	161 158-166	0/8
5.00	50:48	2:28	9:53	161 156-166	1/5
5.25	53:18	2:29	9:57	161 158-166	4/2
5.50	55:50	2:32	10:08	157 114-166	1/4
5.75	58:26	2:37	10:26	162 160-166	15/0
5.80	58:58	32	11:34	159 158-162	2/0

Elevation

Asc 101m, Range 38m, Flat prediction 57:58

Elevation Graph

Biggest Climbs (m)	Min/mi
19 3.9%	12:15
19 4.1%	10:38
15 2.2%	10:05
14 2.4%	10:26
12 1.4%	9:55
See your biggest climbs

Cadence

159 (168 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.8	160	5.7	57:39	10:04
Walk	2.2	114	0.1	1:19	19:23

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:19	9:19	37.11%	More
800m	4:43	9:29	43.20%	More
1km	5:57	9:35	44.61%	More
Mile	9:42	9:42	46.46%	More
5k	30:56	9:57	49.60%	More
5 miles	50:00	10:00	50.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	56.31
5km	29:01	9:20	52.87
5M	49:50	9:58	50.24
10km	1:03:47	10:16	49.06
10M	1:49:31	10:57	47.29
Half	2:28:50	11:22	45.71
20M	4:00:40	12:02	44.80
Mara	5:27:04	12:29	43.95

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Session Intensity	4
Training Load	236