Sun 15th Sep 2019 at 9:00am by IanS

Run > Trail Run

breezy

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Time
1:44:17
Miles
7.29
Min/mi
14:18
Pacing
23%
WAVA
35.55
Stride(cm)
73
Cals
911
Cadence
153
Asc(m)
124
Hillscore
10
Surface
Trail

Notes & Comments

Sunday morning run with Harmeny. Iain Morrice run from Threipmuir over old gamekeepers road to Listonsheilsand back to the Rigg
=============
Split Summary
===
1) 1m - 12:41(12:41/m) 126cal 4.73/6.39mph
2) 1m - 20:09(20:09/m) 123cal 2.98/6.82mph
3) 1m - 16:40(16:40/m) 111cal 3.6/7.28mph
4) 1m - 19:17(19:17/m) 123cal 3.11/7.12mph
5) 1m - 10:59(10:59/m) 129cal 5.46/6.53mph
6) 1m - 12:12(12:12/m) 129cal 4.92/6.85mph
7) 1m - 9:23(9:23/m) 131cal 6.4/7.14mph
8) 0.29m - 2:55(9:58/m) 39cal 6.02/6.32mph

12:41 20:09 16:40 19:17 10:59 12:12 9:23 2:55

Pin Map

Balerno-Threipmuir-Old Gamekeepers Road- Listonsheils-Rigg

0mi in 0

Pace

45%

22%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:33	2:33	10:14	161 156-166	0/6
0.50	5:08	2:35	10:18	159 156-162	11/2
0.75	10:13	5:05	20:20	135 96-162	37/1
1.00	12:41	2:28	9:50	158 154-162	2/14
1.25	18:37	5:57	23:47	145 114-162	3/32
1.50	23:20	4:43	18:51	136 88-156	0/6
1.75	28:10	4:50	19:22	141 104-164	1/0
2.00	33:09	4:59	19:56	145 100-168	3/0
2.25	36:40	3:31	14:04	152 104-160	7/0
2.50	42:05	5:25	21:39	142 102-162	2/2
2.75	45:26	3:21	13:25	154 142-166	1/3
3.00	49:56	4:29	17:57	151 118-160	4/0
3.25	55:31	5:36	22:24	147 104-160	4/1
3.50	58:11	2:39	10:36	159 118-166	3/2
3.75	1:00:39	2:28	9:53	159 156-162	1/1
4.00	1:08:46	8:08	32:30	153 92-170	2/14
4.25	1:11:41	2:54	11:38	153 124-170	0/19
4.50	1:14:38	2:57	11:47	156 118-166	0/7
4.75	1:17:14	2:36	10:24	158 146-166	0/9
5.00	1:19:47	2:33	10:12	159 154-164	0/18
5.25	1:22:42	2:55	11:40	160 154-164	0/13
5.50	1:25:35	2:53	11:33	160 148-164	0/9
5.75	1:27:48	2:13	8:52	162 160-166	0/8
6.00	1:35:21	7:33 +3:23	30:12	160 116-170	7/4
6.25	1:37:43	2:23	9:31	162 156-168	16/0
6.50	1:40:01	2:18	9:11	159 156-164	1/5
6.75	1:42:25	2:24	9:35	159 156-162	0/19
7.00	1:44:44	2:19	9:18	159 158-166	4/8
7.25	1:47:10	2:26	9:43	160 158-162	8/1
7.29	1:47:39	29	11:25	159 158-160	1/0

Elevation

Asc 124m, Range 148m, Flat prediction 1:37:31

Elevation Graph

Biggest Climbs (m)	Min/mi
51 6.9%	15:45
22 3.0%	20:37
12 1.0%	17:36
11 2.7%	10:05
See your biggest climbs

Cadence

153 (170 max) Stride Length: 73cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.6	158	6.8	1:21:42	12:32
Walk	20.2	113	0.5	22:27	44:17
Still	0.1	-	-	7	-
Pause	3.0	-	-	3:23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:44	39.59%	More
800m	4:22	8:48	46.59%	More
1km	5:32	8:54	47.98%	More
Mile	9:19	9:19	48.37%	More
5k	36:37	11:47	41.90%	More
5 miles	1:10:21	14:04	35.59%	More
10k	1:32:13	14:50	33.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:55	10:55	41.26
5km	39:35	12:44	38.76
5M	1:07:57	13:35	36.84
10km	1:26:59	14:00	35.98
10M	2:29:20	14:56	34.68
Half	3:22:56	15:29	33.53
20M	5:28:11	16:25	32.85
Mara	7:25:59	17:01	32.23

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Session Intensity	3
Training Load	315