Thu 18th Jul 2019 at 7:00pm by IanS

Run > Trail Run

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Time
52:09
Miles
4.15
Min/mi
12:34
Pacing
69.3%
WAVA
39.67
Stride(cm)
91
Cals
486
Cadence
140
Asc(m)
148
Hillscore
15
Surface
Trail

Notes & Comments

Tired plod, not feeling the love tonight
==============
Split Summary
===
1) 1m - 12:43(12:43/m) 117cal 4.72/7.1mph
2) 1m - 16:24(16:24/m) 96cal 3.66/7.66mph
3) 1m - 10:24(10:24/m) 127cal 5.76/7.78mph
4) 1m - 11:02(11:02/m) 127cal 5.44/7.68mph
5) 0.15m - 1:36(10:29/m) 19cal 5.72/7.28mph

12:43 16:24 10:24 11:02 1:36

Pin Map

Hunters Tryst-Swanston-Polo Fields Short Loop

0mi in 0

Pace

49%

10%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:24	1:24	11:12	147 112-164	4/1
0.25	2:51	1:28	11:40	153 110-158	6/0
0.38	4:37	1:45	14:04	128 110-158	8/0
0.50	6:38	2:01	16:11	115 108-156	13/0
0.63	7:50	1:11	9:30	156 154-158	1/1
0.75	9:05	1:16	10:04	158 154-160	0/4
0.88	10:38	1:33	12:22	139 114-162	2/1
1.00	12:45	2:07	16:55	111 100-162	10/0
1.13	15:19	2:34	20:35	99 88-118	4/1
1.25	17:43	2:24	19:09	109 92-132	6/0
1.38	19:54	2:12	17:32	108 102-116	15/0
1.50	21:54	2:00	16:03	111 104-112	14/0
1.63	23:50	1:56	15:26	131 112-162	12/0
1.75	25:22	1:31	12:11	138 104-160	5/4
1.88	27:30	2:08	17:04	102 94-110	21/0
2.00	29:08	1:38	13:07	135 102-166	9/16
2.13	30:12	1:04	8:30	159 156-162	0/21
2.25	31:27	1:16	10:05	165 156-176	0/20
2.38	32:44	1:17	10:15	146 82-160	0/23
2.50	34:16	1:31	12:11	152 122-162	0/8
2.63	35:19	1:03	8:26	156 154-158	0/5
2.75	36:58	1:39	13:12	141 114-158	0/5
2.88	38:28	1:30	11:59	144 100-158	0/5
3.00	39:33	1:05	8:43	158 154-160	0/3
3.13	40:34	1:01	8:07	159 156-162	0/3
3.25	41:38	1:04	8:31	158 156-162	0/9
3.38	42:50	1:12	9:37	157 116-166	7/2
3.50	44:11	1:22	10:53	157 138-162	8/0
3.63	46:27	2:15	18:02	138 108-212	1/1
3.75	47:54	1:27	11:38	146 112-162	0/3
3.88	49:02	1:08	9:04	158 156-160	0/3
4.00	50:34	1:32	12:18	149 104-166	4/3
4.13	51:53	1:19	10:28	149 88-198	0/8
4.15	52:11	18	11:25	161 160-162	1/0

Elevation

Asc 148m, Range 132m, Flat prediction 45:53

Elevation Graph

Biggest Climbs (m)	Min/mi
90 6.7%	16:51
36 3.8%	12:25
17 6.9%	11:13
12 5.1%	15:24
See your biggest climbs

Cadence

140 (212 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	53.0	158	2.8	27:38	9:55
Walk	47.0	109	1.4	24:33	17:59

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	42.00%	More
800m	4:17	8:38	47.52%	More
1km	5:27	8:46	48.75%	More
Mile	9:48	9:48	45.93%	More
5k	38:39	12:26	39.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:21	10:21	43.52
5km	37:32	12:05	40.87
5M	1:04:27	12:53	38.84
10km	1:22:29	13:16	37.94
10M	2:21:37	14:10	36.57
Half	3:12:28	14:42	35.35
20M	5:11:14	15:34	34.64
Mara	7:02:58	16:09	33.99

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Session Intensity	4
Training Load	208