Wed 24th Jun 2020 at 6:00pm by IanS

Run > General

v warm

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Time
1:03:15
Miles
6.07
Min/mi
10:25
Pacing
85%
WAVA
48.75
Stride(cm)
100
Cals
766
Cadence
155
Asc(m)
121
Hillscore
5
Surface
Mixed

Notes & Comments

Roasty toasty run, hard work

=================
Split Summary
===
1) 1m - 11:15(11:15/m) 123cal 5.33/6.76mph
2) 1m - 9:56(9:56/m) 132cal 6.04/6.78mph
3) 1m - 10:35(10:35/m) 126cal 5.67/7.41mph
4) 1m - 9:55(9:55/m) 127cal 6.05/6.97mph
5) 1m - 9:48(9:48/m) 125cal 6.12/7.24mph
6) 1m - 10:44(10:44/m) 123cal 5.59/7.16mph
7) 0.07m - 1:02(13:49/m) 10cal 4.34/6.39mph

11:15 9:56 10:35 9:55 9:48 10:44 1:02

Pin Map

Colinton 4 mile route via Redford and Tesco

0mi in 0

Pace

27%

19%

32%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:05	3:05	12:18	146 102-164	13/2
0.50	5:50	2:45	11:00	160 154-164	8/9
0.75	8:29	2:40	10:39	145 114-162	13/2
1.00	11:14	2:45	10:59	156 114-164	2/6
1.25	13:52	2:38	10:31	160 156-164	14/8
1.50	16:39	2:47	11:07	156 106-162	5/17
1.75	18:53	2:14	8:57	160 156-164	9/27
2.00	21:11	2:18	9:12	159 156-162	1/8
2.25	23:49	2:38	10:34	152 112-162	10/4
2.50	26:10	2:20	9:21	159 156-160	0/15
2.75	29:01	2:51	11:25	152 114-242	11/3
3.00	31:46	2:45	11:01	154 118-164	8/3
3.25	34:09	2:23	9:33	159 156-164	2/5
3.50	36:36	2:26	9:45	156 116-162	6/10
3.75	39:00	2:24	9:37	156 116-162	2/9
4.00	41:41	2:41	10:45	153 116-162	6/3
4.25	43:57	2:15	9:02	161 156-164	4/5
4.50	46:17	2:20	9:21	162 158-164	3/3
4.75	48:44	2:27	9:47	157 114-168	7/1
5.00	51:29	2:46	11:04	151 114-164	8/6
5.25	53:50	2:20	9:22	160 118-164	0/9
5.50	56:39	2:49	11:16	145 114-168	5/3
5.75	59:30	2:51	11:24	150 114-164	3/4
6.00	1:02:13	2:44	10:54	150 116-166	8/2
6.07	1:03:16	1:03	13:57	133 106-168	10/0

Elevation

Asc 121m, Range 46m, Flat prediction 1:02:28

Elevation Graph

Biggest Climbs (m)	Min/mi
14 2.8%	10:33
13 6.8%	14:20
13 11.9%	9:01
12 3.4%	11:44
See your biggest climbs

Cadence

155 (242 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.0	160	5.4	52:32	9:42
Walk	17.0	116	0.7	10:44	16:20

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:38	40.30%	More
800m	4:30	9:02	45.71%	More
1km	5:48	9:20	46.14%	More
Mile	9:30	9:30	47.84%	More
5k	30:38	9:52	50.51%	More
5 miles	50:36	10:07	49.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:09	8:09	55.73
5km	29:33	9:31	52.35
5M	50:45	10:09	49.77
10km	1:04:57	10:27	48.61
10M	1:51:31	11:09	46.87
Half	2:31:33	11:34	45.31
20M	4:05:05	12:15	44.40
Mara	5:33:04	12:43	43.56

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Session Intensity	5
Training Load	315