Sun 19th Jan 2020 at 9:00am by IanS

Run > Trail Run

breezy
cold

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Time
1:46:16
Miles
8.27
Min/mi
12:51
Pacing
37%
WAVA
40.24
Stride(cm)
79
Cals
1041
Cadence
158
Asc(m)
180
Hillscore
25
Surface
Mixed

Notes & Comments

Sunday club run with Harmeny. Up to the Rigg, then the Beeches to Green Cleugh and over Black Hill, then Black Springs, Harlaw and home.
Legs felt fine after yesterday so maybe some hope after all
================
Split Summary
===
1) 1m - 12:16(12:16/m) 128cal 4.89/6.39mph
2) 1m - 18:44(18:44/m) 122cal 3.2/6.87mph
3) 1m - 14:55(14:55/m) 124cal 4.02/7.12mph
4) 1m - 11:47(11:47/m) 129cal 5.09/6.97mph
5) 1m - 13:19(13:19/m) 122cal 4.5/6.74mph
6) 1m - 11:48(11:48/m) 128cal 5.08/7.16mph
7) 1m - 11:03(11:03/m) 127cal 5.43/7.68mph
8) 1m - 9:07(9:07/m) 126cal 6.58/7.39mph
9) 0.27m - 3:17(12:18/m) 35cal 4.88/7.18mph

12:16 18:44 14:55 11:47 13:19 11:48 11:03 9:07 3:17

Pin Map

Balerno - Thriepmuir-Black Hill-Harlaw

0mi in 0

Pace

37%

23%

18%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:44	2:44	10:57	162 118-172	9/4
0.50	5:13	2:29	9:54	161 160-164	6/0
0.75	9:02	3:49	15:15	159 118-166	9/0
1.00	12:16	3:15	12:58	154 110-172	15/0
1.25	18:32	6:16	25:05	157 118-168	17/0
1.50	21:22	2:49	11:17	161 154-170	7/0
1.75	24:29	3:08	12:31	157 118-168	9/0
2.00	31:00	6:31	26:03	152 118-166	19/0
2.25	36:39	5:38	22:33	163 154-168	4/8
2.50	38:56	2:18	9:11	163 160-164	4/4
2.75	41:16	2:19	9:18	165 160-168	3/3
3.00	45:55	4:39	18:36	164 118-172	1/2
3.25	48:19	2:24	9:36	166 162-170	1/5
3.50	51:43	3:25	13:39	144 102-168	38/0
3.75	55:12	3:29	13:55	153 108-168	25/0
4.00	57:42	2:30	10:01	161 80-168	4/2
4.25	1:00:18	2:36	10:23	164 156-168	6/9
4.50	1:02:52	2:34	10:17	162 108-174	6/7
4.75	1:07:29	4:37	18:28	125 88-168	39/0
5.00	1:11:01	3:32	14:07	154 100-174	7/14
5.25	1:13:43	2:42	10:49	169 154-248	0/13
5.50	1:16:30	2:46	11:06	166 154-238	0/23
5.75	1:19:16	2:46	11:03	163 130-182	1/33
6.00	1:22:48	3:33	14:12	159 108-172	2/23
6.25	1:26:37	3:48	15:13	130 92-166	17/7
6.50	1:29:03	2:26	9:45	162 154-166	0/19
6.75	1:31:19	2:16	9:04	162 156-172	0/2
7.00	1:33:52	2:33	10:14	163 156-174	0/9
7.25	1:36:19	2:27	9:47	161 118-170	0/16
7.50	1:38:24	2:05	8:19	165 162-168	0/16
7.75	1:40:49	2:25	9:42	162 112-166	0/9
8.00	1:42:59	2:10	8:40	165 158-174	2/12
8.25	1:45:57	2:58 +44	11:50	164 162-166	0/15
8.27	1:47:01	1:04	1:02:45	140 118-162	0/1

Elevation

Asc 180m, Range 203m, Flat prediction 1:38:11

Elevation Graph

Biggest Climbs (m)	Min/mi
103 3.7%	15:54
77 5.1%	11:55
49 9.4%	13:23
19 4.4%	14:02
See your biggest climbs

Cadence

158 (248 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.9	163	7.7	1:30:13	11:41
Walk	15.0	106	0.5	15:54	29:20
Still	0.7	-	-	47	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:16	42.07%	More
800m	4:09	8:20	49.55%	More
1km	5:21	8:37	50.02%	More
Mile	8:47	8:47	51.70%	More
5k	32:40	10:31	47.36%	More
5 miles	56:50	11:22	44.43%	More
10k	1:13:41	11:52	42.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:38	9:38	47.15
5km	34:57	11:15	44.27
5M	1:00:00	12:00	42.09
10km	1:16:48	12:22	41.11
10M	2:11:51	13:11	39.64
Half	2:59:12	13:41	38.32
20M	4:49:47	14:29	37.55
Mara	6:33:48	15:02	36.84

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Session Intensity	4
Training Load	508