Sun 12th Jan 2020 at 10:00am by IanS

Run > General

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Time
1:09:40
Miles
6.56
Min/mi
10:37
Pacing
81%
WAVA
48.03
Stride(cm)
97
Cals
834
Cadence
156
Asc(m)
121
Hillscore
10
Surface
Road

Notes & Comments

Slightly longer plod, legs bit tired and had to keep breathing under control

==================
Split Summary
===
1) 1m - 11:34(11:34/m) 127cal 5.19/6.68mph
2) 1m - 9:35(9:35/m) 129cal 6.27/6.68mph
3) 1m - 10:55(10:55/m) 126cal 5.49/6.76mph
4) 1m - 10:37(10:37/m) 126cal 5.65/7.14mph
5) 1m - 10:09(10:09/m) 130cal 5.91/6.93mph
6) 1m - 10:32(10:32/m) 127cal 5.7/7.87mph
7) 0.56m - 6:19(11:22/m) 69cal 5.28/7.51mph

11:34 9:35 10:55 10:37 10:09 10:32 6:19

Pin Map

Colinton 4 mile route via Redford and Tesco

0mi in 0

Pace

23%

12%

27%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:02	3:02	12:10	152 108-164	13/0
0.50	6:28	3:26	13:44	144 110-236	22/0
0.75	9:01	2:33	10:11	159 156-164	1/5
1.00	11:35	2:33	10:14	160 156-162	3/1
1.25	14:01	2:27	9:46	161 158-166	2/5
1.50	16:36	2:35	10:20	162 158-166	5/1
1.75	18:53	2:17	9:08	162 158-166	2/17
2.00	21:09	2:16	9:03	164 160-166	0/12
2.25	24:02	2:53	11:33	147 108-166	7/7
2.50	26:34	2:32	10:08	161 158-162	7/0
2.75	29:01	2:27	9:47	161 158-164	0/14
3.00	32:04	3:03	12:13	143 112-166	13/0
3.25	34:37	2:33	10:14	165 158-238	2/0
3.50	37:31	2:54	11:34	152 116-164	3/1
3.75	40:11	2:40	10:42	157 118-164	1/15
4.00	42:41	2:30	10:00	158 122-166	1/8
4.25	44:58	2:17	9:06	163 160-168	1/7
4.50	47:29	2:31	10:03	163 160-166	5/7
4.75	50:22	2:53	11:33	153 116-166	1/1
5.00	52:51	2:29	9:55	165 120-246	2/2
5.25	55:43	2:53	11:32	154 116-164	9/1
5.50	58:06	2:22	9:29	162 160-164	2/1
5.75	1:00:42	2:36	10:25	161 118-166	1/8
6.00	1:03:58	3:16 +37	13:05	157 114-166	0/5
6.25	1:06:44	2:46	11:02	146 112-166	8/2
6.50	1:09:41	2:57	11:50	147 104-166	13/3
6.56	1:10:17	36	10:51	164 160-166	2/0

Elevation

Asc 121m, Range 55m, Flat prediction 1:06:00

Elevation Graph

Biggest Climbs (m)	Min/mi
36 4.2%	12:12
19 1.4%	11:30
14 2.3%	11:32
13 5.1%	13:23
12 1.5%	10:30
See your biggest climbs

Cadence

156 (246 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.6	162	5.9	58:47	9:56
Walk	16.4	115	0.6	11:30	17:55

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:47	39.59%	More
800m	4:26	8:56	46.25%	More
1km	5:35	8:59	47.89%	More
Mile	9:27	9:27	48.10%	More
5k	31:52	10:15	48.55%	More
5 miles	51:33	10:19	49.00%	More
10k	1:05:55	10:36	47.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:13	8:13	55.28
5km	29:48	9:36	51.92
5M	51:10	10:14	49.36
10km	1:05:30	10:32	48.21
10M	1:52:28	11:15	46.47
Half	2:32:50	11:40	44.93
20M	4:07:09	12:21	44.03
Mara	5:35:53	12:49	43.20

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Session Intensity	4
Training Load	280