Wed 8th Jan 2020 at 7:00pm by IanS

Run > General

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Time
53:02
Miles
5.27
Min/mi
10:04
Pacing
92%
WAVA
50.27
Stride(cm)
101
Cals
691
Cadence
159
Asc(m)
135
Hillscore
8
Surface
Road

Notes & Comments

Wee run to stretch the legs. Knee felt okay, a bit of coughing but chest feeling not too bad
================
Split Summary
===
1) 1m - 10:25(10:25/m) 129cal 5.76/6.53mph
2) 1m - 10:01(10:01/m) 132cal 5.99/7.37mph
3) 1m - 9:42(9:42/m) 130cal 6.19/6.57mph
4) 1m - 10:07(10:07/m) 133cal 5.93/6.49mph
5) 1m - 9:55(9:55/m) 130cal 6.05/7.2mph
6) 0.27m - 2:51(10:32/m) 37cal 5.7/6.24mph

10:25 10:01 9:42 10:07 9:55 2:51

Pin Map

Dreghorn-Hunters Tryst-Caiystane-Oxgangs-Firhill

0mi in 0

Pace

14%

52%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:54	2:54	11:37	145 106-164	11/1
0.50	5:26	2:32	10:08	157 152-160	8/0
0.75	7:58	2:32	10:08	159 156-160	7/0
1.00	10:26	2:27	9:49	159 156-162	0/18
1.25	13:02	2:37	10:26	159 156-164	12/0
1.50	15:36	2:33	10:13	159 156-166	6/1
1.75	18:01	2:25	9:41	159 158-162	1/14
2.00	20:28	2:27	9:47	159 156-164	1/3
2.25	22:56	2:28	9:52	160 156-164	1/3
2.50	25:22	2:27	9:47	159 156-164	1/15
2.75	27:41	2:18	9:14	159 156-162	0/6
3.00	30:09	2:28	9:52	161 158-166	2/5
3.25	32:40	2:31	10:05	160 158-164	2/4
3.50	35:15	2:35	10:20	160 156-164	6/0
3.75	37:49	2:34	10:17	160 156-164	8/0
4.00	40:16	2:27	9:48	159 124-164	1/5
4.25	42:44	2:28	9:52	160 156-164	4/6
4.50	45:16	2:32 +5	10:07	160 158-166	3/7
4.75	47:36	2:20	9:20	161 158-164	0/4
5.00	50:16	2:40	10:40	160 156-164	3/2
5.25	52:51	2:35	10:18	161 156-166	17/0
5.27	53:08	17	13:59	160 160-160	0/0

Elevation

Asc 135m, Range 45m, Flat prediction 52:07

Elevation Graph

Biggest Climbs (m)	Min/mi
26 2.3%	10:19
19 2.7%	10:26
17 4.3%	10:33
14 1.4%	10:11
See your biggest climbs

Cadence

159 (166 max) Stride Length: 101cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	159	5.2	52:18	10:01
Walk	1.4	111	0	45	16:54
Pause	0.2	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:04	38.39%	More
800m	4:39	9:21	44.19%	More
1km	5:54	9:30	45.35%	More
Mile	9:38	9:38	47.12%	More
5k	30:32	9:50	50.66%	More
5 miles	49:53	9:59	50.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:02	8:02	56.54
5km	29:06	9:22	53.16
5M	49:57	9:59	50.56
10km	1:03:57	10:18	49.37
10M	1:49:47	10:59	47.61
Half	2:29:12	11:23	46.02
20M	4:01:17	12:04	45.10
Mara	5:27:54	12:31	44.25

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Session Intensity	4
Training Load	212