Wed 11th Mar 2020 at 7:00pm by IanS

Run > General

drizzle
breezy

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Time
1:03:27
Miles
6.47
Min/mi
9:48
Pacing
91%
WAVA
51.94
Stride(cm)
103
Cals
846
Cadence
159
Asc(m)
157
Hillscore
11
Surface
Road

Notes & Comments

Wee run after work. Legs feeling pretty good, knocked out 10k without any trouble
=================
Split Summary
===
1) 1m - 10:27(10:27/m) 130cal 5.74/6.59mph
2) 1m - 9:39(9:39/m) 131cal 6.22/6.93mph
3) 1m - 9:23(9:23/m) 130cal 6.39/6.95mph
4) 1m - 9:55(9:55/m) 133cal 6.05/6.8mph
5) 1m - 10:02(10:02/m) 129cal 5.98/7.1mph
6) 1m - 9:28(9:28/m) 130cal 6.34/7.03mph
7) 0.47m - 4:33(9:40/m) 63cal 6.21/6.76mph

10:27 9:39 9:23 9:55 10:02 9:28 4:33

Pin Map

Hunters Tryst-Caiystane-Bonaly-Tesco-Firhill

0mi in 0

Pace

26%

43%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:55	2:55	11:40	151 112-164	11/0
0.50	5:33	2:38	10:34	157 152-160	21/1
0.75	8:02	2:28	9:53	158 156-162	4/12
1.00	10:28	2:26	9:43	156 154-162	5/1
1.25	12:51	2:24	9:35	160 158-162	9/9
1.50	15:20	2:28	9:53	159 154-162	11/1
1.75	17:48	2:28	9:52	159 154-164	13/0
2.00	20:06	2:18	9:12	158 156-162	0/10
2.25	22:22	2:17	9:07	159 158-162	1/12
2.50	24:42	2:20	9:19	160 156-162	1/9
2.75	26:57	2:15	8:58	162 158-168	0/10
3.00	29:30	2:33	10:13	158 118-166	1/16
3.25	31:57	2:27	9:48	160 154-166	3/7
3.50	34:25	2:28	9:52	160 158-164	5/1
3.75	36:47	2:22	9:30	159 156-164	4/6
4.00	39:24	2:37	10:28	160 156-162	9/2
4.25	41:54	2:30	10:00	157 108-166	4/4
4.50	44:32	2:37	10:30	158 114-164	11/2
4.75	46:57	2:25	9:40	159 154-162	3/7
5.00	49:27	2:30	9:59	157 104-164	7/13
5.25	51:51	2:24	9:37	161 118-166	4/14
5.50	54:10	2:20	9:18	161 158-164	5/1
5.75	56:34	2:23	9:33	160 156-164	9/5
6.00	58:54	2:20	9:20	160 154-164	5/4
6.25	1:01:11	2:17	9:09	161 158-166	1/5
6.47	1:03:28	2:17	10:21	160 156-168	16/0

Elevation

Asc 157m, Range 66m, Flat prediction 1:02:20

Elevation Graph

Biggest Climbs (m)	Min/mi
32 4.4%	10:36
31 3.1%	9:56
17 5.0%	10:26
14 2.3%	9:37
11 3.8%	10:51
10 3.5%	10:19
See your biggest climbs

Cadence

159 (168 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.0	159	6.4	1:02:12	9:43
Walk	2.0	113	0.1	1:16	19:44

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:58	38.79%	More
800m	4:31	9:06	45.43%	More
1km	5:40	9:07	47.21%	More
Mile	9:08	9:08	49.76%	More
5k	29:46	9:35	51.98%	More
5 miles	48:14	9:39	52.36%	More
10k	1:00:24	9:43	52.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	59.76
5km	27:35	8:53	56.09
5M	47:21	9:28	53.34
10km	1:00:36	9:45	52.10
10M	1:44:03	10:24	50.23
Half	2:21:24	10:48	48.56
20M	3:48:40	11:26	47.59
Mara	5:10:45	11:52	46.69

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Session Intensity	4
Training Load	254