Sat 18th Jan 2020 at 2:00pm by IanS

Run > Orienteering

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Time
58:28
Miles
4.56
Min/mi
12:49
Pacing
68%
WAVA
39.33
Stride(cm)
83
Cals
524
Cadence
151
Asc(m)
114
Hillscore
7
Surface
Trail

Notes & Comments

Orienteering at Cammo estate. Did green route which was was a memory course.

====================
Split Summary
===
1) 1m - 12:19(12:19/m) 122cal 4.87/8.12mph
2) 1m - 13:16(13:16/m) 114cal 4.53/8.04mph
3) 1m - 14:56(14:56/m) 112cal 4.02/9.73mph
4) 1m - 12:47(12:47/m) 118cal 4.7/8.06mph
5) 0.56m - 4:11(9:08/m) 58cal 6.57/8.52mph

12:19 13:16 14:56 12:47 4:11

Pin Map

0mi in 0

Pace

56%

15%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:17	1:17	10:14	155 116-166	4/0
0.25	2:51	1:34	12:32	139 114-166	9/0
0.38	4:27	1:36	12:46	139 110-166	5/0
0.50	6:02	1:35	12:42	161 118-172	2/1
0.63	8:45	2:43	21:44	140 118-174	4/5
0.75	9:55	1:10	9:19	163 118-178	0/6
0.88	11:02	1:07	8:58	154 106-162	0/8
1.00	12:22	1:21	10:44	147 112-166	0/2
1.13	13:45	1:22	11:00	145 104-160	3/0
1.25	16:05	2:20	18:41	128 112-232	11/0
1.38	17:15	1:10	9:19	166 164-170	4/0
1.50	18:40	1:25	11:24	152 114-166	2/2
1.63	19:57	1:17	10:14	158 122-168	3/3
1.75	22:10	2:13	17:44	140 114-168	7/1
1.88	24:12	2:02	16:19	154 108-168	0/5
2.00	25:38	1:25	11:21	146 118-170	1/5
2.13	27:48	2:11	17:25	146 102-194	4/3
2.25	29:24	1:36	12:45	156 110-194	5/3
2.38	31:11	1:48	14:21	158 114-178	2/5
2.50	32:55	1:43	13:45	151 124-174	4/0
2.63	35:08	2:14	17:51	132 112-172	3/0
2.75	38:03	2:54	23:13	147 118-172	4/2
2.88	39:19	1:16	10:09	170 166-172	2/0
3.00	40:29	1:11	9:24	168 116-234	1/5
3.13	41:58	1:29	11:52	147 122-168	0/5
3.25	43:06	1:08	9:01	167 160-178	0/12
3.38	44:24	1:18	10:23	157 108-166	0/3
3.50	46:42	2:18	18:23	136 108-168	2/0
3.63	48:15	1:33	12:24	145 118-174	8/0
3.75	49:50	1:35	12:40	145 116-172	11/0
3.88	51:32	1:42	13:37	159 112-238	4/0
4.00	53:13	1:42	13:33	154 114-180	1/0
4.13	54:25	1:11	9:32	164 122-176	0/5
4.25	55:36	1:12	9:32	162 122-174	0/14
4.38	56:45	1:09	9:13	154 112-170	1/4
4.46	57:28	43	8:41	166 164-170	3/0

Elevation

Asc 114m, Range 27m, Flat prediction 57:00

Elevation Graph

Biggest Climbs (m)	Min/mi
26 2.3%	13:55
24 3.0%	13:09
20 2.8%	12:48
See your biggest climbs

Cadence

151 (238 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	60.6	166	3.4	34:50	10:18
Walk	39.4	118	1.1	22:38	21:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:02	8:10	42.62%	More
800m	4:45	9:33	43.24%	More
1km	6:07	9:50	43.78%	More
Mile	11:08	11:08	40.80%	More
5k	40:22	13:00	38.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:26	10:26	43.53
5km	37:49	12:10	40.91
5M	1:04:55	12:59	38.91
10km	1:23:06	13:22	38.00
10M	2:22:40	14:16	36.63
Half	3:13:53	14:48	35.42
20M	5:13:31	15:41	34.71
Mara	7:06:04	16:16	34.05

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Session Intensity	3
Training Load	177