Wed 16th Jan 2019 at 7:00pm by IanS

Run > General

breezy
cold

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Time
1:10:21
Miles
5.60
Min/mi
12:34
Pacing
51.2%
WAVA
39.98
Stride(cm)
87
Cals
695
Cadence
147
Asc(m)
220
Hillscore
14
Surface
Mixed

Notes & Comments

Bit of a head torch plod, including a diversion to Tesco for a missed big of shopping

===============
Split Summary
===
1) 1m - 12:45(12:45/m) 127cal 4.7/6.68mph
2) 1m - 14:46(14:46/m) 105cal 4.06/6.82mph
3) 1m - 13:22(13:22/m) 120cal 4.49/6.47mph
4) 1m - 10:24(10:24/m) 134cal 5.77/7.28mph
5) 1m - 11:53(11:53/m) 130cal 5.05/6.37mph
6) 0.6m - 7:11(12:00/m) 79cal 5/6.49mph

12:45 14:46 13:22 10:24 11:53 7:11

Pin Map

Dreghorn-Bonaly-Polo Fields-Colinton

0mi in 0

Pace

51%

13%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:42	3:42	14:48	140 102-214	20/0
0.50	7:06	3:24	13:35	148 112-166	15/2
0.75	9:48	2:42	10:49	158 156-162	0/5
1.00	12:45	2:57	11:49	142 30-166	10/2
1.25	16:35	3:50	15:18	117 40-162	16/0
1.50	20:53	4:18	17:13	118 100-162	30/0
1.75	24:29	3:35	14:22	131 106-162	9/10
2.00	27:31	3:02	12:08	156 114-176	0/45
2.25	31:02	3:31	14:04	131 108-160	12/4
2.50	35:18	4:16	17:05	136 98-236	8/28
2.75	38:25	3:07	12:29	151 108-162	0/10
3.00	40:53	2:28	9:51	157 154-164	1/5
3.25	43:40	2:47	11:10	158 154-160	0/16
3.50	46:07	2:26	9:44	159 156-162	6/8
3.75	48:47	2:41	10:43	161 118-242	2/11
4.00	51:17	2:30	9:58	159 156-164	1/4
4.25	58:23	7:06 +3:22	28:24	135 110-162	3/1
4.50	1:01:12	2:49	11:15	152 108-162	2/3
4.75	1:03:45	2:33	10:12	161 158-164	3/1
5.00	1:06:32	2:47	11:09	157 118-166	15/1
5.25	1:09:39	3:07	12:29	152 118-168	6/6
5.50	1:12:28	2:48	11:14	159 156-162	8/11
5.60	1:13:43	1:15	12:49	159 150-168	2/1

Elevation

Asc 220m, Range 114m, Flat prediction 1:06:03

Elevation Graph

Biggest Climbs (m)	Min/mi
67 5.9%	15:49
36 5.4%	13:52
23 1.7%	11:08
19 5.8%	17:22
See your biggest climbs

Cadence

147 (242 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.3	159	4.4	46:56	11:30
Walk	30.1	111	1.2	23:11	18:58
Still	0.3	-	-	14	-
Pause	4.4	-	-	3:22	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:24	9:38	35.89%	More
800m	4:59	10:02	40.83%	More
1km	6:17	10:06	42.27%	More
Mile	10:18	10:18	43.70%	More
5k	38:15	12:19	40.11%	More
5 miles	1:05:18	13:04	38.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:56	9:56	45.35
5km	36:02	11:36	42.58
5M	1:01:51	12:22	40.48
10km	1:19:10	12:44	39.53
10M	2:15:56	13:36	38.10
Half	3:04:44	14:06	36.83
20M	4:58:43	14:56	36.09
Mara	6:45:58	15:30	35.41

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Session Intensity	3
Training Load	210