Wed 11th Dec 2019 at 12:00pm by HappyG(rrr)

Run > General

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Time
48:46
Miles
5.28
Min/mi
9:14
Pacing
82%
WAVA
51.61
Stride(cm)
101
Cals
601
Cadence
173
BPM
149
%MHR
77
B/mi
1372
Asc(m)
138
Hillscore
11
Surface
Road

Notes & Comments

WSQ exploring again. Wanted to go to Hermiston of Braid. Ended up going up to Observatory, which was awesome. Fab views, beautiful day. Got it a bit wrong though on way back. Couldn't remember if Blackford Ave would get me back to Marchmont, but of course it does. So went all the way back along Charterhall Road back to the entrance to Hermitage that I went in at. Inefficient squaring! 43 squares total though, for 5.3 miles for 8.1 WSW rating! 56-16 up now and 71 for Multiplay has me at 30 at the mo. Not sure I can make the cut on Monday though. I'll try and top my 117 squares even if I own zero. Going very slowly but happy to do so. Not too many niggles, right Achilles / calf a bit and right ham still. :-)

G

Split Summary
===
1) 1m - 9:21(9:21/m) 147/157bpm 121cal 6.42/7.43mph
2) 1m - 9:07(9:07/m) 152/162bpm 117cal 6.58/7.7mph
3) 1m - 10:28(10:29/m) 149/174bpm 126cal 5.73/7.26mph
4) 1m - 8:39(8:39/m) 149/158bpm 108cal 6.94/7.87mph
5) 1m - 8:33(8:33/m) 146/158bpm 97cal 7.02/7.66mph
6) 0.28m - 2:37(9:18/m) 149/154bpm 32cal 6.45/7.64mph

9:21 9:07 10:28 8:39 8:33 2:37

Pin Map

0mi in 0

Pace

19%

21%

46%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:11	2:11	8:44	142 136-150	1239	171 122-184	1/5
0.50	4:33	2:22	9:28	147 144-153	1391	175 170-182	4/1
0.75	6:51	2:19	9:14	149 140-155	1377	175 168-182	14/0
1.00	9:22	2:30	10:01	151 144-157	1511	175 164-182	5/1
1.25	11:30	2:08	8:32	153 147-158	1306	173 166-180	2/7
1.50	13:43	2:13	8:53	157 154-162	1395	174 168-186	0/9
1.75	15:55	2:12	8:50	149 139-161	1316	174 166-180	0/3
2.00	18:30	2:34	10:17	147 143-151	1512	175 162-192	15/7
2.25	22:01	3:31	14:06	153 145-161	2157	169 160-178	36/0
2.50	24:34	2:33	10:11	169 159-174	1720	168 156-196	8/13
2.75	26:48	2:14	8:57	134 124-167	1200	173 162-192	0/35
3.00	28:57	2:09	8:35	133 125-139	1143	172 164-182	1/11
3.25	30:59	2:02	8:08	148 139-156	1205	174 166-182	4/1
3.50	33:13	2:14	8:55	152 145-158	1356	172 164-178	4/8
3.75	35:26	2:13	8:51	143 137-150	1265	172 166-180	7/2
4.00	37:36	2:10	8:41	154 150-156	1337	173 168-178	12/0
4.25	39:45	2:09	8:37	154 146-158	1328	171 164-184	5/2
4.50	41:50	2:05	8:19	140 136-145	1163	169 164-176	0/10
4.75	44:01	2:11	8:43	140 133-149	1220	173 168-178	8/9
5.00	46:10	2:09	8:36	148 144-152	1273	173 166-182	2/4
5.25	48:30	2:21	9:24	149 142-154	1399	175 168-186	3/3
5.28	48:46	16	8:31	150 150-152	1276	182 176-186	0/0

Heart

149/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 138m, Range 64m, Flat prediction 46:30

Elevation Graph

Biggest Climbs (m)	Min/mi
61 11.8%	13:48
25 2.8%	8:52
24 1.7%	9:31
See your biggest climbs

Cadence

173 (196 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	172	5.3	48:37	9:13
Walk	0.2	122	0	7	13:20
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:00	8:04	41.18%	More
800m	4:04	8:11	47.70%	More
1km	5:12	8:23	48.51%	More
Mile	8:25	8:25	51.04%	More
5k	27:45	8:56	52.66%	More
5 miles	46:00	9:12	51.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:24	7:24	58.01
5km	26:45	8:37	54.61
5M	45:51	9:10	51.89
10km	58:39	9:26	50.66
10M	1:40:33	10:03	48.84
Half	2:16:31	10:25	47.23
20M	3:40:29	11:01	46.34
Mara	4:59:23	11:26	45.51

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