Sun 1st Sep 2019 at 9:00am by IanS

Run > Trail Run

breezy

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Time
2:01:02
Miles
9.60
Min/mi
12:36
Pacing
30%
WAVA
40.98
Stride(cm)
81
Cals
1218
Cadence
158
Asc(m)
276
Hillscore
37
Surface
Trail

Notes & Comments

Sunday club run with Harmeny. Bit of an old school route up to Harlaw, over Bells hill and Black Hill, then back by Threipmuir. Good turnout as well

================
Split Summary
===
1) 1m - 9:28(9:28/m) 131cal 6.34/7.2mph
2) 1m - 11:18(11:18/m) 132cal 5.31/7.6mph
3) 1m - 11:14(11:14/m) 132cal 5.34/6.37mph
4) 1m - 16:42(16:42/m) 119cal 3.59/8.16mph
5) 1m - 18:21(18:21/m) 118cal 3.27/7.37mph
6) 1m - 15:28(15:28/m) 117cal 3.88/7.93mph
7) 1m - 13:28(13:28/m) 131cal 4.46/8.08mph
8) 1m - 11:04(11:04/m) 130cal 5.42/6.97mph
9) 1m - 8:50(8:50/m) 129cal 6.8/7.14mph
10) 0.6m - 5:12(8:38/m) 79cal 6.95/7.2mph

9:28 11:18 11:14 16:42 18:21 15:28 13:28 11:04 8:50 5:12

Pin Map

Balerno-Threipmuir-Beeches-Black Hill-White Cleugh-Bells Hill-Ha

0mi in 0

Pace

28%

12%

15%

19%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:58	4:58	9:57	161 156-170	28/1
1.00	9:28	4:29	8:58	161 156-166	8/1
1.50	15:30	6:02	12:05	159 106-166	37/0
2.00	20:45	5:15	10:30	160 118-168	15/0
2.50	26:43	5:58	11:56	159 108-176	32/0
3.00	31:59	5:16	10:32	163 156-164	38/0
3.50	40:53	8:53	17:47	135 84-166	58/3
4.00	48:41	7:48	15:37	172 112-212	4/134
4.50	58:50	10:09	20:17	152 104-182	37/5
5.00	1:07:02	8:12	16:24	147 92-172	18/21
5.50	1:13:34	6:32	13:04	148 90-168	51/0
6.00	1:22:29	8:55	17:50	147 96-180	24/25
6.50	1:29:17	6:49	13:38	169 156-198	9/33
7.00	1:35:56	6:39	13:18	163 144-168	15/11
7.50	1:41:25	5:29	10:57	164 156-236	1/57
8.00	1:47:01	5:36	11:11	160 98-172	8/9
8.50	1:51:32	4:32	9:04	162 158-168	4/26
9.00	1:55:50	4:17	8:34	165 162-168	3/30
9.50	2:00:07	4:17	8:35	164 160-166	0/31
9.60	2:01:02	55	9:00	163 160-166	0/8

Elevation

Asc 276m, Range 226m, Flat prediction 1:48:56

Elevation Graph

Biggest Climbs (m)	Min/mi
226 3.9%	12:25
97 6.4%	15:55
37 6.1%	23:15
14 3.7%	9:13
See your biggest climbs

Cadence

158 (236 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.3	163	8.8	1:33:35	10:37
Walk	22.7	108	0.8	27:27	34:55

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:05	42.72%	More
800m	4:14	8:31	48.11%	More
1km	5:17	8:30	50.21%	More
Mile	8:34	8:34	52.58%	More
5k	31:43	10:13	48.36%	More
5 miles	1:01:07	12:13	40.97%	More
10k	1:22:10	13:13	38.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:16	9:16	48.61
5km	33:36	10:49	45.66
5M	57:41	11:32	43.40
10km	1:13:50	11:53	42.39
10M	2:06:47	12:41	40.85
Half	2:52:17	13:09	39.49
20M	4:38:37	13:56	38.69
Mara	6:18:38	14:27	37.97

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Session Intensity	5
Training Load	605