Sun 5th May 2019 at 9:00am by IanS

Run > Trail Run

breezy
cold

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Time
2:05:43
Miles
10.61
Min/mi
11:51
Pacing
49%
WAVA
43.85
Stride(cm)
85
Cals
1344
Cadence
159
Asc(m)
575
Hillscore
39
Surface
Trail

Notes & Comments

Sunday club run with Harmeny. Up to base of Kips then back by Green Cleugh
==================
Split Summary
===
1) 1m - 11:05(11:05/m) 133cal 5.41/6.72mph
2) 1m - 12:21(12:21/m) 129cal 4.86/7.58mph
3) 1m - 15:11(15:11/m) 123cal 3.95/6.87mph
4) 1m - 13:18(13:18/m) 112cal 4.51/6.03mph
5) 1m - 12:44(12:44/m) 120cal 4.71/6.24mph
6) 1m - 15:50(15:50/m) 122cal 3.79/6.95mph
7) 1m - 12:11(12:11/m) 133cal 4.93/6.57mph
8) 1m - 9:23(9:23/m) 130cal 6.4/7.06mph
9) 1m - 8:47(8:47/m) 130cal 6.83/7.39mph
10) 1m - 8:51(8:51/m) 132cal 6.78/7.31mph
11) 0.61m - 6:03(9:54/m) 80cal 6.06/7.03mph

11:05 12:21 15:11 13:18 12:44 15:50 12:11 9:23 8:47 8:51 6:03

Pin Map

Balerno-Threipmuir-Kips-Green Cleugh

0mi in 0

Pace

35%

10%

16%

14%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:07	6:07	12:14	160 154-166	33/0
1.00	11:05	4:59	9:57	161 154-166	26/3
1.50	16:14	5:09	10:18	156 110-166	36/4
2.00	23:26	7:12	14:24	162 158-166	2/8
2.50	31:25	7:58	15:57	157 100-168	58/0
3.00	38:37	7:12	14:25	154 98-164	47/0
3.50	45:52	7:15	14:29	146 98-164	39/1
4.00	51:56	6:04	12:08	155 98-162	24/11
4.50	59:22	7:26	14:52	148 104-162	42/8
5.00	1:04:39	5:17	10:34	156 144-168	5/34
5.50	1:12:34	7:55	15:51	154 108-174	0/75
6.00	1:20:29	7:54	15:49	158 104-182	30/50
6.50	1:27:46	7:18	14:35	161 154-168	21/18
7.00	1:32:40	4:53	9:47	163 156-170	16/11
7.50	1:37:33	4:54	9:47	161 118-174	2/33
8.00	1:42:02	4:29	8:58	165 160-172	7/36
8.50	1:46:33	4:31	9:02	164 118-170	4/15
9.00	1:50:49	4:16	8:31	166 160-170	0/40
9.50	1:55:08	4:19	8:38	166 160-172	4/24
10.00	1:59:40	4:31	9:03	165 136-172	11/11
10.50	2:04:38	4:59	9:57	161 114-168	6/27
10.61	2:05:43	1:05	9:47	163 160-166	4/0

Elevation

Asc 575m, Range 297m, Flat prediction 1:56:59

Elevation Graph

Biggest Climbs (m)	Min/mi
147 6.5%	15:24
94 4.2%	10:58
68 5.9%	14:51
16 10.2%	12:12
16 11.4%	15:41
13 3.9%	9:25
See your biggest climbs

Cadence

159 (182 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.9	161	10.2	1:50:32	10:52
Walk	12.1	112	0.4	15:09	34:37
Still	0.0	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:06	42.69%	More
800m	4:11	8:26	48.62%	More
1km	5:14	8:25	50.75%	More
Mile	8:31	8:31	52.91%	More
5k	27:42	8:55	55.37%	More
5 miles	51:28	10:18	48.65%	More
10k	1:07:19	10:50	46.49%	More
10 miles	1:58:26	11:51	43.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:36	8:36	52.38
5km	31:09	10:02	49.25
5M	53:29	10:42	46.81
10km	1:08:28	11:01	45.71
10M	1:57:32	11:45	44.06
Half	2:39:44	12:12	42.59
20M	4:18:18	12:55	41.74
Mara	5:51:02	13:24	40.95

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Session Intensity	5
Training Load	625