Mon 9th Sep 2019 at 7:00pm by IanS

Run > General

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Time
52:01
Miles
5.31
Min/mi
9:48
Pacing
84%
WAVA
51.23
Stride(cm)
105
Cals
686
Cadence
157
Asc(m)
135
Hillscore
8
Surface
Road

Notes & Comments

Wee jog before tea. Legs feeling okay and after the first mile the pace was okay.
===============
Split Summary
===
1) 1m - 11:44(11:44/m) 124cal 5.11/6.76mph
2) 1m - 9:53(9:53/m) 131cal 6.07/6.74mph
3) 1m - 9:11(9:11/m) 130cal 6.54/6.87mph
4) 1m - 9:14(9:14/m) 131cal 6.5/6.89mph
5) 1m - 9:01(9:01/m) 130cal 6.65/7.01mph
6) 0.31m - 2:58(9:36/m) 40cal 6.25/6.7mph

11:44 9:53 9:11 9:14 9:01 2:58

Pin Map

Dreghorn-Hunters Tryst-Caiystane-Oxgangs-Firhill

0mi in 0

Pace

21%

44%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:55	2:55	11:39	153 108-166	12/1
0.50	6:23	3:29	13:55	130 108-160	22/0
0.75	9:16	2:53	11:31	155 118-166	1/5
1.00	11:43	2:27	9:49	157 152-162	3/1
1.25	14:20	2:37	10:26	157 150-162	3/4
1.50	16:39	2:19	9:17	157 154-160	0/6
1.75	19:09	2:30	9:59	157 154-162	14/0
2.00	21:43	2:34 +7	10:18	159 154-164	4/10
2.25	24:09	2:25	9:42	159 154-164	6/1
2.50	26:26	2:17	9:09	157 154-160	0/11
2.75	28:42	2:16	9:06	158 156-162	2/5
3.00	30:54	2:12	8:46	160 158-164	0/17
3.25	33:12	2:18	9:10	160 158-166	1/9
3.50	35:26	2:15	9:00	158 154-164	0/14
3.75	37:46	2:19	9:17	159 156-160	1/3
4.00	40:08	2:22	9:29	159 156-162	7/0
4.25	42:22	2:14	8:58	161 156-166	5/0
4.50	44:34	2:12	8:48	160 156-162	0/7
4.75	46:51	2:17	9:08	160 158-164	1/6
5.00	49:09	2:18	9:10	161 158-166	3/3
5.25	51:27	2:18	9:13	161 158-166	11/0
5.31	52:07	40	11:22	163 154-168	4/0

Elevation

Asc 135m, Range 58m, Flat prediction 50:31

Elevation Graph

Biggest Climbs (m)	Min/mi
36 4.5%	12:46
19 2.8%	9:32
15 3.5%	9:53
14 1.2%	9:11
See your biggest climbs

Cadence

157 (168 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.5	158	5.2	49:13	9:35
Walk	5.3	113	0.2	2:47	17:43
Pause	0.2	-	-	7	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:39	39.95%	More
800m	4:24	8:51	46.36%	More
1km	5:31	8:53	48.13%	More
Mile	8:57	8:57	50.37%	More
5k	28:18	9:07	54.20%	More
5 miles	48:27	9:41	51.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	57.75
5km	28:18	9:07	54.21
5M	48:35	9:43	51.53
10km	1:02:11	10:00	50.33
10M	1:46:46	10:41	48.51
Half	2:25:05	11:05	46.89
20M	3:54:38	11:44	45.95
Mara	5:18:51	12:10	45.09

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Session Intensity	4
Training Load	208