Wed 15th Jan 2020 at 6:00pm by IanS

Run > General

v windy
cold

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Time
1:02:59
Miles
4.87
Min/mi
12:56
Pacing
74%
WAVA
39.06
Stride(cm)
89
Cals
559
Cadence
140
Asc(m)
135
Hillscore
13
Surface
Mixed

Notes & Comments

Wee plod before tea
=================
Split Summary
===
1) 1m - 13:04(13:04/m) 116cal 4.59/6.85mph
2) 1m - 17:02(17:02/m) 94cal 3.52/7.03mph
3) 1m - 12:17(12:17/m) 117cal 4.89/6.82mph
4) 1m - 10:49(10:49/m) 126cal 5.54/6.91mph
5) 0.87m - 9:47(11:18/m) 106cal 5.31/6.91mph

13:04 17:02 12:17 10:49 9:47

Pin Map

Dreghorn-Hunters Tryst-Caiystane-Oxgangs-Firhill

0mi in 0

Pace

58%

20%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:15	3:15	13:00	140 98-170	11/1
0.50	7:00	3:45	14:59	125 106-160	21/0
0.75	9:25	2:26	9:42	159 156-162	2/5
1.00	13:04	3:38	14:32	131 106-162	11/1
1.25	17:03	3:59	15:57	117 98-160	12/6
1.50	21:58	4:55	19:39	112 88-148	28/0
1.75	26:06	4:08	16:34	118 98-162	8/3
2.00	30:05	3:59	15:55	129 102-160	16/5
2.25	33:02	2:57	11:48	154 114-172	0/37
2.50	36:01	2:59	11:55	150 118-164	0/23
2.75	39:30	3:29	13:57	133 106-164	4/2
3.00	42:22	2:52	11:28	143 112-162	2/3
3.25	45:58	3:36	14:25	134 110-160	6/0
3.50	48:20	2:21	9:26	160 158-162	2/6
3.75	50:40	2:20	9:22	162 160-164	1/6
4.00	53:11	2:31	10:04	162 158-168	0/20
4.25	55:48	2:37	10:29	160 102-166	0/20
4.50	58:16	2:28	9:50	159 116-164	1/2
4.75	1:01:16	2:59	11:58	147 112-164	8/1
4.87	1:02:59	1:43	14:54	125 88-164	9/0

Elevation

Asc 135m, Range 113m, Flat prediction 57:11

Elevation Graph

Biggest Climbs (m)	Min/mi
61 5.6%	17:39
35 4.5%	13:36
17 2.2%	12:28
12 5.6%	15:35
See your biggest climbs

Cadence

140 (172 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	50.7	159	3.1	31:55	10:14
Walk	49.3	112	1.7	31:04	17:47
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:01	38.55%	More
800m	4:39	9:20	44.23%	More
1km	5:54	9:30	45.36%	More
Mile	9:46	9:46	46.50%	More
5k	36:43	11:49	42.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:26	10:26	43.53
5km	37:48	12:10	40.93
5M	1:04:54	12:59	38.92
10km	1:23:04	13:22	38.01
10M	2:22:37	14:16	36.65
Half	3:13:49	14:48	35.43
20M	5:13:26	15:40	34.72
Mara	7:05:57	16:15	34.06

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Session Intensity	4
Training Load	252