Sat 28th Mar 2020 at 5:00pm by IanS

Run > Trail Run

hail
breezy
cold

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Time
1:10:26
Miles
6.11
Min/mi
11:32
Pacing
78%
WAVA
44.05
Stride(cm)
93
Cals
755
Cadence
151
Asc(m)
148
Hillscore
16
Surface
Trail

Notes & Comments

Wee run up to pump house at Bonaly. Got caught in a hail shower
==================
Split Summary
===
1) 1m - 11:00(11:00/m) 123cal 5.45/9.43mph
2) 1m - 12:06(12:06/m) 124cal 4.96/6.89mph
3) 1m - 12:38(12:38/m) 115cal 4.75/7.41mph
4) 1m - 12:30(12:30/m) 123cal 4.8/7.26mph
5) 1m - 10:21(10:21/m) 128cal 5.8/6.85mph
6) 1m - 10:31(10:31/m) 128cal 5.71/7.08mph
7) 0.11m - 1:20(12:19/m) 14cal 4.87/6.28mph

11:00 12:06 12:38 12:30 10:21 10:31 1:20

Pin Map

Hunters Tryst-Swanston-Polo Fields Short Loop

0mi in 0

Pace

46%

14%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:47	2:47	11:07	153 112-166	11/2
0.50	6:09	3:22	13:27	141 110-168	21/0
0.75	8:37	2:29	9:54	160 156-168	2/4
1.00	11:00	2:23	9:32	159 130-168	2/2
1.25	13:47	2:47	11:08	158 118-164	3/4
1.50	16:15	2:28	9:53	158 132-162	1/2
1.75	19:48	3:33	14:12	143 102-166	10/0
2.00	23:06	3:18	13:10	131 102-162	24/0
2.25	26:27	3:21	13:22	142 100-162	15/1
2.50	29:37	3:10	12:41	145 108-164	16/1
2.75	33:11	3:34	14:17	128 102-166	31/8
3.00	35:44	2:33	10:12	156 106-174	3/42
3.25	38:36	2:52	11:27	150 106-180	0/39
3.50	41:05	2:29	9:58	161 156-168	0/8
3.75	44:25	3:20	13:18	154 108-172	10/11
4.00	48:14	3:49	15:16	139 110-174	0/10
4.25	51:05	2:51	11:23	158 114-168	8/5
4.50	53:58	2:54	11:34	157 114-168	4/3
4.75	56:19	2:21	9:24	160 158-162	0/12
5.00	58:35	2:16	9:05	160 158-162	1/4
5.25	1:01:01	2:25	9:41	156 118-166	0/14
5.50	1:03:24	2:23	9:32	160 158-166	0/11
5.75	1:06:20	2:57	11:47	148 114-164	4/2
6.00	1:09:06	2:46	11:03	154 108-166	6/4
6.11	1:10:26	1:20	12:22	145 98-164	10/0

Elevation

Asc 148m, Range 140m, Flat prediction 1:06:33

Elevation Graph

Biggest Climbs (m)	Min/mi
74 4.5%	13:18
36 3.7%	11:32
29 10.2%	15:57
13 4.9%	11:25
12 2.7%	11:11
See your biggest climbs

Cadence

151 (180 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.4	160	5.2	53:47	10:26
Walk	23.5	113	1	16:33	17:22
Still	0.1	-	-	6	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:56	38.93%	More
800m	4:30	9:04	45.58%	More
1km	5:41	9:09	47.06%	More
Mile	9:23	9:23	48.43%	More
5k	34:15	11:02	45.16%	More
5 miles	57:11	11:26	44.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:01	9:01	50.37
5km	32:40	10:31	47.36
5M	56:05	11:13	45.03
10km	1:11:48	11:33	43.98
10M	2:03:16	12:20	42.40
Half	2:47:31	12:47	40.99
20M	4:30:53	13:33	40.17
Mara	6:08:08	14:03	39.41

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Session Intensity	3
Training Load	210