Sat 9th Nov 2019 at 9:00am by IanS

Run > parkrun

cold

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Time
24:48
Miles
3.16
Min/mi
7:51
Pacing
95%
WAVA
63.55
Stride(cm)
125
Cals
414
Cadence
165
Asc(m)
38
Hillscore
3
Surface
Road

Notes & Comments

Easy jog round Porty parkrun. Bit icy underfoot but legs feeling okay
=====================
Split Summary
===
1) 1m - 7:57(7:57/m) 129cal 7.55/8.43mph
2) 1m - 7:51(7:51/m) 133cal 7.65/8.16mph
3) 1m - 7:53(7:53/m) 132cal 7.61/8.29mph
4) 0.16m - 1:08(6:57/m) 20cal 8.64/8.83mph

7:57 7:51 7:53 1:08

Pin Map

Portobello parkrun, Edinburgh

0mi in 0

Pace

90%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:02	1:02	8:16	168 162-174	1/1
0.25	2:00	58	7:41	166 164-168	1/1
0.38	3:01	1:01	8:09	164 158-168	3/0
0.50	4:02	1:01	8:08	164 162-166	4/0
0.63	5:01	59	7:54	162 160-166	1/4
0.75	6:00	59	7:54	163 160-166	0/3
0.88	6:58	58	7:43	165 162-174	0/1
1.00	7:56	58	7:44	163 158-166	1/1
1.13	8:54	58	7:41	163 160-170	1/3
1.25	9:54	1:00	8:03	163 160-166	2/0
1.38	10:53	59	7:50	162 158-166	1/1
1.50	11:52	59	7:56	164 162-168	4/0
1.63	12:54	1:02	8:13	164 162-170	3/2
1.75	13:50	56	7:29	165 162-172	0/4
1.88	14:49	59	7:52	166 160-172	0/2
2.00	15:47	58	7:43	165 162-168	1/1
2.13	16:48	1:01	8:10	165 162-170	1/2
2.25	17:45	57	7:36	164 162-168	1/1
2.38	18:43	58	7:45	165 162-166	1/1
2.50	19:43	59	7:54	165 162-168	3/0
2.63	20:45	1:03	8:22	162 160-166	4/0
2.75	21:45	1:00	8:00	164 162-168	0/4
2.88	22:41	56	7:28	167 164-170	0/3
3.00	23:40	58	7:46	168 164-180	0/1
3.13	24:31	52	6:54	172 168-180	1/0
3.16	24:48	17	7:10	169 166-172	1/0

Elevation

Asc 38m, Range 10m, Flat prediction 24:29

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.4%	7:58
10 1.4%	7:55
10 1.3%	8:02
See your biggest climbs

Cadence

165 (180 max) Stride Length: 125cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	164	3.2	24:48	7:50
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:13	48.14%	More
800m	3:41	7:25	55.67%	More
1km	4:45	7:39	56.35%	More
Mile	7:43	7:43	58.91%	More
5k	24:15	7:48	63.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:43	6:43	67.62
5km	24:20	7:50	63.58
5M	41:46	8:21	60.47
10km	53:28	8:36	59.06
10M	1:31:47	9:11	56.94
Half	2:04:44	9:31	55.05
20M	3:21:43	10:05	53.94
Mara	4:34:08	10:28	52.93

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Session Intensity	4
Training Load	100