Tue 5th Nov 2019 at 7:00pm by IanS

Run > General

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Time
44:50
Miles
4.28
Min/mi
10:29
Pacing
80%
WAVA
48.06
Stride(cm)
100
Cals
542
Cadence
153
Asc(m)
91
Hillscore
5
Surface
Road

Notes & Comments

Wee trot to stretch the legs. Not feeling too bad
===============
Split Summary
===
1) 1m - 11:35(11:35/m) 123cal 5.18/6.8mph
2) 1m - 11:10(11:10/m) 126cal 5.37/7.08mph
3) 1m - 9:16(9:16/m) 128cal 6.48/6.93mph
4) 1m - 9:33(9:34/m) 130cal 6.28/7.31mph
5) 0.28m - 3:16(11:49/m) 35cal 5.08/6.93mph

11:35 11:10 9:16 9:33 3:16

Pin Map

Dreghorn-Hunters Tryst-Caiystane-Oxgangs-Firhill

0mi in 0

Pace

26%

17%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:20	1:20	10:41	155 118-162	4/1
0.25	2:48	1:28	11:44	152 114-162	6/0
0.38	4:19	1:31	12:06	150 112-160	8/0
0.50	6:24	2:05	16:40	122 106-160	13/0
0.63	7:37	1:13	9:41	155 154-156	1/1
0.75	8:54	1:17	10:18	157 152-162	0/3
0.88	10:13	1:19	10:36	149 102-160	1/0
1.00	11:35	1:21	10:52	154 148-158	1/0
1.13	13:08	1:34	12:30	150 108-158	4/0
1.25	14:52	1:44	13:52	141 106-162	2/4
1.38	16:01	1:09	9:10	158 156-160	1/4
1.50	17:31	1:30	11:56	146 114-162	2/1
1.63	18:58	1:28	11:42	151 114-162	0/2
1.75	20:08	1:10	9:16	159 156-162	4/0
1.88	21:24	1:16	10:12	158 156-162	4/3
2.00	22:44	1:20	10:39	152 114-166	6/0
2.13	23:54	1:10	9:17	159 156-164	1/3
2.25	25:02	1:08	9:03	158 156-160	1/1
2.38	26:12	1:10	9:18	157 154-158	0/5
2.50	27:16	1:04	8:34	159 156-162	0/8
2.63	28:42	1:26	11:30	147 118-164	1/1
2.75	29:48	1:06	8:45	159 154-160	0/4
2.88	30:56	1:08	9:02	160 154-166	0/12
3.00	32:01	1:05	8:42	161 158-164	0/2
3.13	33:10	1:09	9:13	159 156-164	0/8
3.25	34:15	1:05	8:38	162 160-164	0/6
3.38	35:27	1:12	9:35	158 130-166	0/5
3.50	36:34	1:07	8:57	161 158-164	0/3
3.63	37:42	1:08	9:03	160 156-166	1/0
3.75	38:57	1:16	10:05	160 154-166	1/1
3.88	40:22	1:25	11:22	150 106-164	2/0
4.00	41:34	1:11	9:30	160 156-164	0/2
4.13	43:01	1:28	11:43	147 114-164	5/0
4.25	44:27	1:25	11:23	156 116-170	9/0
4.28	44:50	23	15:24	128 116-160	1/0

Elevation

Asc 91m, Range 59m, Flat prediction 43:04

Elevation Graph

Biggest Climbs (m)	Min/mi
36 4.2%	12:26
18 4.2%	12:01
See your biggest climbs

Cadence

153 (170 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.4	158	3.9	37:23	9:41
Walk	16.6	115	0.4	7:27	17:57

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:45	39.72%	More
800m	4:23	8:50	46.81%	More
1km	5:29	8:49	48.86%	More
Mile	8:57	8:57	50.71%	More
5k	30:52	9:56	50.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:36	8:36	52.81
5km	31:09	10:02	49.67
5M	53:30	10:42	47.21
10km	1:08:28	11:01	46.12
10M	1:57:34	11:45	44.45
Half	2:39:46	12:12	42.98
20M	4:18:21	12:55	42.12
Mara	5:51:06	13:24	41.32

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Session Intensity	4
Training Load	180