Thu 9th Jan 2020 at 6:00pm by IanS

Run > General

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Time
55:38
Miles
4.93
Min/mi
11:17
Pacing
79%
WAVA
44.74
Stride(cm)
96
Cals
614
Cadence
149
Asc(m)
135
Hillscore
8
Surface
Road

Notes & Comments

Wee run round the streets to stretch the legs. Coughing seemed a bit more under control

=================
Split Summary
===
1) 1m - 12:38(12:38/m) 118cal 4.75/6.76mph
2) 1m - 11:58(11:58/m) 124cal 5.02/7.08mph
3) 1m - 10:53(10:53/m) 126cal 5.51/7.06mph
4) 1m - 9:54(9:54/m) 131cal 6.06/6.78mph
5) 0.93m - 10:16(11:04/m) 115cal 5.42/6.8mph

12:38 11:58 10:53 9:54 10:16

Pin Map

Dreghorn-Hunters Tryst-Caiystane-Oxgangs-Firhill

0mi in 0

Pace

36%

33%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:26	3:26	13:45	141 102-162	11/1
0.50	7:06	3:40	14:40	124 98-158	21/0
0.75	9:37	2:31	10:02	156 106-164	1/5
1.00	12:36	2:59	11:57	148 110-234	2/1
1.25	16:13	3:37	14:28	143 112-166	7/1
1.50	19:07	2:54	11:35	150 112-162	0/6
1.75	21:52	2:45	11:00	149 114-160	7/0
2.00	24:35	2:43	10:53	151 116-166	5/8
2.25	26:58	2:23	9:33	159 156-162	3/4
2.50	30:07	3:09	12:36	139 108-162	10/1
2.75	32:59	2:52	11:28	147 116-162	5/2
3.00	35:28	2:29	9:55	158 156-160	0/9
3.25	37:52	2:24	9:35	160 156-164	0/16
3.50	40:20	2:28	9:52	158 124-164	4/20
3.75	42:43	2:23	9:33	160 158-162	0/20
4.00	45:22	2:39	10:36	155 114-164	1/2
4.25	48:01	2:39	10:38	149 118-164	6/4
4.50	50:38	2:36	10:26	152 106-162	2/5
4.75	53:15	2:38	10:30	158 118-166	5/2
4.93	55:38	2:23	13:26	129 108-160	14/0

Elevation

Asc 135m, Range 66m, Flat prediction 53:26

Elevation Graph

Biggest Climbs (m)	Min/mi
35 4.5%	13:52
19 4.8%	13:05
15 1.7%	11:05
13 2.2%	11:01
See your biggest climbs

Cadence

149 (234 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	72.5	158	4	40:20	10:00
Walk	27.5	114	0.9	15:18	17:05

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:19	9:18	37.41%	More
800m	4:43	9:29	43.56%	More
1km	5:55	9:31	45.23%	More
Mile	9:39	9:39	47.03%	More
5k	32:31	10:28	47.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:05	9:05	50.00
5km	32:56	10:36	46.98
5M	56:32	11:18	44.68
10km	1:12:22	11:39	43.63
10M	2:04:14	12:25	42.07
Half	2:48:50	12:53	40.67
20M	4:33:02	13:39	39.85
Mara	6:11:02	14:10	39.10

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Session Intensity	4
Training Load	220