Wed 3rd Jul 2019 at 7:00pm by IanS

Run > General

breezy

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Time
46:58
Miles
5.01
Min/mi
9:22
Pacing
88%
WAVA
53.39
Stride(cm)
108
Cals
647
Cadence
159
Asc(m)
135
Hillscore
10
Surface
Road

Notes & Comments

Wee run before tea to loosen off the legs. Last outdoor run before Orkney

==================
Split Summary
===
1) 1m - 10:26(10:26/m) 127cal 5.75/6.87mph
2) 1m - 9:12(9:12/m) 130cal 6.52/7.01mph
3) 1m - 9:06(9:06/m) 130cal 6.59/7.1mph
4) 1m - 8:54(8:54/m) 131cal 6.74/7.33mph
5) 1m - 9:16(9:16/m) 129cal 6.48/7.22mph
6) 0.01m - 5(12:40/m) 4.74/6.55mph

10:26 9:12 9:06 8:54 9:16 5

Pin Map

Dreghorn-Hunters Tryst-Caiystane-Oxgangs-Firhill

0mi in 0

Pace

20%

28%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:33	2:33	10:11	155 112-162	13/0
0.50	5:43	3:11	12:43	139 110-166	21/0
0.75	8:07	2:24	9:34	157 154-164	3/3
1.00	10:25	2:18	9:11	157 154-160	0/7
1.25	12:42	2:18	9:10	158 156-162	12/3
1.50	15:00	2:18	9:12	158 156-164	7/8
1.75	17:18	2:18	9:12	159 156-166	14/5
2.00	19:36	2:18	9:12	158 154-160	5/6
2.25	21:51	2:14	8:57	161 158-164	0/25
2.50	24:03	2:13	8:51	160 156-166	0/12
2.75	26:30	2:26 +2	9:45	161 156-166	12/1
3.00	28:45	2:15	9:01	160 156-168	0/8
3.25	31:02	2:17	9:06	162 158-168	8/7
3.50	33:07	2:06	8:22	162 160-164	0/12
3.75	35:19	2:12	8:48	162 158-166	3/6
4.00	37:39	2:20	9:20	160 156-166	3/11
4.25	40:02	2:23 +5	9:31	162 158-174	7/4
4.50	42:16	2:14	8:54	161 160-164	0/8
4.75	44:37	2:22	9:27	160 154-166	9/0
5.00	46:59	2:22	9:29	161 156-166	11/3
5.01	47:04	5	13:10	160 160-160	0/0

Elevation

Asc 135m, Range 67m, Flat prediction 45:08

Elevation Graph

Biggest Climbs (m)	Min/mi
37 4.6%	11:13
20 3.7%	9:26
19 4.5%	9:39
17 3.3%	9:38
12 3.3%	10:03
See your biggest climbs

Cadence

159 (174 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.1	159	4.9	45:37	9:16
Walk	3.1	113	0.1	1:27	16:53
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:17	41.72%	More
800m	4:12	8:27	48.51%	More
1km	5:19	8:33	49.94%	More
Mile	8:48	8:48	51.21%	More
5k	28:09	9:04	54.49%	More
5 miles	46:59	9:24	53.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:32	7:32	59.79
5km	27:18	8:47	56.20
5M	46:52	9:22	53.42
10km	59:59	9:39	52.17
10M	1:42:59	10:18	50.29
Half	2:19:57	10:41	48.61
20M	3:46:19	11:19	47.64
Mara	5:07:34	11:44	46.74

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Session Intensity	4
Training Load	188