Sun 5th Jan 2020 at 3:00pm by IanS

Run > Trail Run

windy

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Time
1:18:27
Miles
6.37
Min/mi
12:19
Pacing
77%
WAVA
41.32
Stride(cm)
89
Cals
760
Cadence
146
Asc(m)
148
Hillscore
16
Surface
Mixed

Notes & Comments

Slow plod to test the lungs and legs. Latter okay, former still struggling a bit

=================
Split Summary
===
1) 1m - 12:15(12:15/m) 120cal 4.9/6.89mph
2) 1m - 11:07(11:07/m) 126cal 5.4/7.12mph
3) 1m - 13:43(13:43/m) 111cal 4.37/7.58mph
4) 1m - 11:59(11:59/m) 123cal 5.01/7.87mph
5) 1m - 11:28(11:28/m) 124cal 5.23/7.1mph
6) 1m - 13:08(13:08/m) 112cal 4.57/6.76mph
7) 0.37m - 4:47(12:55/m) 44cal 4.64/7.2mph

12:15 11:07 13:43 11:59 11:28 13:08 4:47

Pin Map

Hunters Tryst-Swanston-Polo Fields Short Loop

0mi in 0

Pace

55%

20%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:58	2:58	11:52	154 112-168	13/1
0.50	6:53	3:55	15:39	121 108-158	22/0
0.75	9:51	2:58	11:51	151 112-164	4/3
1.00	12:15	2:24	9:37	161 158-166	2/6
1.25	14:51	2:36	10:23	156 118-166	3/1
1.50	17:18	2:28	9:50	159 134-166	0/13
1.75	20:40	3:22	13:28	133 102-166	17/1
2.00	23:22	2:42	10:47	159 116-164	16/1
2.25	26:15	2:53	11:33	151 112-162	6/1
2.50	29:13	2:58	11:53	147 82-166	13/2
2.75	32:57	3:44	14:55	125 94-164	14/2
3.00	37:04	4:07	16:29	121 98-222	17/1
3.25	39:41	2:36	10:25	163 158-176	0/27
3.50	42:54	3:13	12:53	146 98-164	0/32
3.75	46:01	3:08	12:31	155 110-174	0/11
4.00	49:04	3:02	12:09	143 112-166	0/9
4.25	51:44	2:41	10:42	162 116-244	1/3
4.50	54:50	3:06	12:25	150 112-176	3/16
4.75	57:33	2:42	10:49	161 160-166	0/26
5.00	1:00:33	3:00	12:00	149 108-166	6/5
5.25	1:04:49	4:16	17:04	120 92-166	17/1
5.50	1:07:55	3:06	12:26	146 110-234	11/0
5.75	1:11:17	3:22	13:29	134 110-162	8/3
6.00	1:13:42	2:25	9:39	161 156-164	4/11
6.25	1:17:11	3:29	13:57	136 110-162	8/1
6.37	1:18:27	1:16	10:32	154 112-162	2/4

Elevation

Asc 148m, Range 126m, Flat prediction 1:12:32

Elevation Graph

Biggest Climbs (m)	Min/mi
43 3.7%	14:26
38 3.1%	12:40
22 3.0%	11:17
17 4.7%	13:20
17 4.5%	13:51
12 4.6%	18:35
See your biggest climbs

Cadence

146 (244 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	60.1	161	4.6	47:10	10:16
Walk	39.9	113	1.8	31:17	17:39

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:55	39.01%	More
800m	4:54	9:52	41.91%	More
1km	6:12	9:59	43.16%	More
Mile	10:18	10:18	44.12%	More
5k	37:06	11:57	41.69%	More
5 miles	1:00:33	12:07	41.72%	More
10k	1:16:32	12:19	41.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:34	9:34	47.48
5km	34:42	11:10	44.58
5M	59:35	11:55	42.39
10km	1:16:16	12:16	41.40
10M	2:10:57	13:06	39.91
Half	2:57:57	13:35	38.59
20M	4:47:46	14:23	37.81
Mara	6:31:04	14:56	37.10

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Session Intensity	5
Training Load	395