Fri 27th Mar 2020 at 6:00pm by IanS

Run > General

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Time
50:44
Miles
5.22
Min/mi
9:43
Pacing
91%
WAVA
52.04
Stride(cm)
104
Cals
681
Cadence
159
Asc(m)
101
Hillscore
7
Surface
Road

Notes & Comments

Wee leg stretcher round the streets
===================
Split Summary
===
1) 1m - 10:18(10:18/m) 129cal 5.83/6.8mph
2) 1m - 9:43(9:43/m) 131cal 6.17/6.99mph
3) 1m - 9:26(9:26/m) 131cal 6.36/6.91mph
4) 1m - 9:31(9:31/m) 130cal 6.31/6.91mph
5) 1m - 9:23(9:23/m) 131cal 6.39/6.87mph
6) 0.22m - 2:23(10:40/m) 29cal 5.62/6.53mph

10:18 9:43 9:26 9:31 9:23 2:23

Pin Map

Colinton 4M route via Redford

0mi in 0

Pace

32%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:48	2:48	11:13	153 112-166	11/0
0.50	5:25	2:37	10:26	158 154-162	7/6
0.75	7:50	2:25	9:41	158 154-162	10/0
1.00	10:17	2:27	9:48	158 154-166	6/8
1.25	12:33	2:16	9:04	158 154-164	1/6
1.50	15:12	2:39	10:36	159 154-170	8/1
1.75	17:37	2:25	9:38	157 154-162	1/4
2.00	20:01	2:24	9:36	159 154-168	2/5
2.25	22:22	2:21	9:24	159 156-162	1/15
2.50	24:43	2:21	9:25	160 152-168	5/3
2.75	27:05	2:22	9:28	160 158-164	5/8
3.00	29:26	2:21	9:26	160 158-164	5/7
3.25	31:48	2:21	9:26	159 106-168	1/6
3.50	34:03	2:15	9:01	162 158-166	1/10
3.75	36:30	2:27	9:47	161 158-164	9/0
4.00	38:57	2:27	9:50	161 158-164	9/5
4.25	41:18	2:21	9:23	160 158-162	6/6
4.50	43:33	2:15	9:01	160 156-162	0/12
4.75	45:55	2:22	9:28	162 158-166	8/2
5.00	48:20	2:25	9:41	159 152-162	4/4
5.22	50:44	2:24	10:41	156 108-170	13/0

Elevation

Asc 101m, Range 46m, Flat prediction 50:02

Elevation Graph

Biggest Climbs (m)	Min/mi
23 2.9%	9:59
18 3.7%	10:26
16 3.4%	9:54
11 3.1%	10:18
See your biggest climbs

Cadence

159 (170 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	159	5.2	50:22	9:41
Walk	0.7	110	0	22	16:19

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:53	39.16%	More
800m	4:33	9:09	45.19%	More
1km	5:43	9:12	46.85%	More
Mile	9:20	9:20	48.70%	More
5k	29:15	9:25	52.88%	More
5 miles	48:07	9:37	52.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:46	7:46	58.48
5km	28:08	9:03	54.99
5M	48:19	9:40	52.27
10km	1:01:50	9:57	51.06
10M	1:46:10	10:37	49.23
Half	2:24:17	11:01	47.59
20M	3:53:20	11:40	46.63
Mara	5:17:05	12:06	45.76

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Session Intensity	4
Training Load	204