Thu 25th Jun 2020 at 6:00pm by IanS

Run > Orienteering

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Time
1:43:57
Miles
4.88
Min/mi
21:18
Pacing
62%
WAVA
23.70
Stride(cm)
64
Cals
473
Cadence
117
Asc(m)
220
Hillscore
17
Surface
Trail

Notes & Comments

Another spot of virtual orienteering with L, this tin the Dreghorn West Orange course. Still missing one control but at least we think we know where it is now
===================
Split Summary
===
1) 1m - 15:07(15:07/m) 100cal 3.97/6.72mph
2) 1m - 29:24(29:24/m) 94cal 2.04/3.82mph
3) 1m - 24:59(24:59/m) 95cal 2.4/6.01mph
4) 1m - 20:33(20:33/m) 94cal 2.92/6.07mph
5) 0.88m - 13:54(15:53/m) 90cal 3.78/6.55mph

15:07 29:24 24:59 20:33 13:54

Pin Map

Dreghorn-Bonaly-Polo Fields-Colinton

0mi in 0

Pace

94%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	4:02	4:02	16:06	121 108-164	19/1
0.50	7:47	3:45	15:01	120 100-162	15/5
0.75	11:17	3:30	14:00	128 110-158	19/2
1.00	15:06	3:49	15:17	123 102-160	21/5
1.25	23:17	8:11	32:43	106 90-118	16/1
1.50	28:12	4:55	19:39	112 88-154	38/1
1.75	36:23	8:11	32:44	107 82-158	0/54
2.00	44:31	8:08	32:32	103 86-118	0/35
2.25	49:57	5:26	21:45	113 98-148	13/3
2.50	56:19	6:23	25:30	120 100-158	7/18
2.75	1:03:30	7:10	28:41	115 92-178	7/6
3.00	1:09:29	5:59	23:58	110 88-118	6/12
3.25	1:15:20	5:51	23:23	111 102-118	2/6
3.50	1:20:18	4:58	19:50	113 102-118	3/12
3.75	1:24:38	4:20	17:20	117 100-164	5/7
4.00	1:30:02	5:24	21:37	120 94-158	4/9
4.25	1:33:30	3:28	13:53	138 108-160	0/15
4.50	1:37:51	4:20	17:22	113 108-132	19/2
4.75	1:42:36	4:45	19:00	113 98-134	8/7
4.88	1:43:56	1:20	10:41	157 152-160	5/7

Elevation

Asc 220m, Range 143m, Flat prediction 1:48:16

Elevation Graph

Biggest Climbs (m)	Min/mi
60 8.0%	26:05
39 5.8%	14:19
36 7.6%	16:54
18 6.7%	17:13
13 5.1%	19:27
See your biggest climbs

Cadence

117 (178 max) Stride Length: 64cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	11.5	156	0.9	11:55	12:48
Walk	88.3	109	3.9	1:31:48	23:16
Still	0.2	-	-	13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:05	12:25	28.01%	More
800m	6:31	13:07	31.49%	More
1km	8:39	13:55	30.95%	More
Mile	15:06	15:06	30.08%	More
5k	1:06:44	21:29	23.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	17:10	17:10	26.46
5km	1:02:14	20:02	24.86
5M	1:46:52	21:22	23.63
10km	2:16:47	22:01	23.08
10M	3:54:50	23:29	22.26
Half	5:19:08	24:22	21.52
20M	8:36:05	25:48	21.08
Mara	11:41:21	26:46	20.69

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Session Intensity	3
Training Load	112