Wed 4th Sep 2019 at 6:00pm by IanS

Run > General

breezy

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Time
47:10
Miles
4.90
Min/mi
9:38
Pacing
93%
WAVA
52.05
Stride(cm)
104
Cals
642
Cadence
160
Asc(m)
101
Hillscore
6
Surface
Mixed

Notes & Comments

Quick run before tea
==================
Split Summary
===
1) 1m - 10:13(10:13/m) 130cal 5.87/6.8mph
2) 1m - 9:30(9:30/m) 132cal 6.31/7.08mph
3) 1m - 9:35(9:35/m) 132cal 6.26/6.68mph
4) 1m - 9:24(9:24/m) 130cal 6.39/6.78mph
5) 0.9m - 8:28(9:26/m) 118cal 6.36/6.8mph

10:13 9:30 9:35 9:24 8:28

Pin Map

Colinton 4M route via Redford

0mi in 0

Pace

27%

49%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:36	2:36	10:24	158 154-166	11/1
0.50	5:09	2:33	10:11	156 114-164	7/5
0.75	7:53	2:44	10:55	159 154-166	9/0
1.00	10:13	2:20	9:21	160 156-166	9/3
1.25	12:36	2:23	9:31	159 156-164	0/6
1.50	14:56	2:21	9:23	160 154-164	0/8
1.75	17:17	2:20	9:21	160 158-164	0/13
2.00	19:43	2:27	9:47	159 156-162	5/5
2.25	22:09	2:26	9:45	159 122-164	3/9
2.50	24:30	2:20	9:21	160 156-166	0/10
2.75	26:51	2:21	9:25	160 156-166	10/1
3.00	29:18	2:27	9:50	161 156-164	10/0
3.25	31:43	2:24	9:37	162 160-166	1/2
3.50	34:02	2:20	9:20	161 158-164	4/9
3.75	36:24	2:22	9:28	161 156-168	0/9
4.00	38:43	2:19	9:14	160 158-162	5/2
4.25	40:59	2:16	9:04	164 160-168	3/0
4.50	43:19	2:19	9:18	162 160-166	4/7
4.75	45:39	2:20	9:21	162 158-166	3/2
4.90	47:12	1:33	10:30	162 158-166	12/0

Elevation

Asc 101m, Range 45m, Flat prediction 46:47

Elevation Graph

Biggest Climbs (m)	Min/mi
18 3.1%	10:20
16 5.1%	10:17
15 1.9%	9:44
12 1.5%	9:16
See your biggest climbs

Cadence

160 (168 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	160	4.9	46:56	9:36
Walk	0.6	118	0	16	24:13

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:57	38.63%	More
800m	4:31	9:05	45.13%	More
1km	5:40	9:07	46.84%	More
Mile	9:09	9:09	49.19%	More
5k	29:20	9:26	52.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	58.12
5km	28:07	9:03	54.56
5M	48:16	9:39	51.87
10km	1:01:47	9:57	50.65
10M	1:46:04	10:36	48.83
Half	2:24:08	11:00	47.20
20M	3:53:05	11:39	46.25
Mara	5:16:46	12:05	45.38

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Session Intensity	4
Training Load	190