Sun 5th Jul 2020 at 3:00pm by IanS

Run > Medium Long Run

rain
breezy

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Time
2:20:24
Miles
12.08
Min/mi
11:37
Pacing
74%
WAVA
45.38
Stride(cm)
92
Cals
1433
Cadence
150
Asc(m)
199
Hillscore
25
Surface
Mixed

Notes & Comments

Second run of the day to complete leg 1 of VGGU. Bit if a struggle but got there in the end
===================
Split Summary
===
1) 1m - 12:13(12:13/m) 116cal 4.91/6.66mph
2) 1m - 12:14(12:14/m) 117cal 4.91/7.03mph
3) 1m - 13:48(13:48/m) 110cal 4.35/7.49mph
4) 1m - 11:31(11:31/m) 121cal 5.21/7.14mph
5) 1m - 10:15(10:15/m) 126cal 5.85/6.99mph
6) 1m - 10:50(10:50/m) 123cal 5.54/8.14mph
7) 1m - 9:19(9:19/m) 128cal 6.44/6.93mph
8) 1m - 11:57(11:57/m) 115cal 5.02/6.66mph
9) 1m - 11:32(11:32/m) 116cal 5.21/7.1mph
10) 1m - 12:00(12:00/m) 117cal 5/7.01mph
11) 1m - 12:51(12:51/m) 114cal 4.67/6.91mph
12) 1m - 11:12(11:12/m) 120cal 5.36/7.26mph
13) 0.08m - 44(9:02/m) 10cal 6.64/6.87mph

12:13 12:14 13:48 11:31 10:15 10:50 9:19 11:57 11:32 12:00 12:51 11:12 44

Pin Map

Dreghorn-Swanston-Oxgangs-Craiglockhart-Firhill

0mi in 0

Pace

46%

13%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:01	6:01	12:02	147 102-168	19/4
1.00	12:13	6:12	12:24	144 100-166	11/7
1.50	18:41	6:28	12:56	141 88-172	22/9
2.00	24:27	5:46	11:32	150 118-164	4/9
2.50	30:22	5:55	11:51	157 118-244	23/3
3.00	38:15	7:53	15:45	125 104-166	55/0
3.50	44:32	6:18	12:35	148 104-180	26/44
4.00	49:46	5:14	10:27	159 120-168	0/26
4.50	54:48	5:02	10:04	158 118-166	3/21
5.00	1:00:01	5:13	10:26	155 112-168	5/25
5.50	1:05:52	5:50	11:41	153 118-242	23/10
6.00	1:11:24	5:33 +34	11:05	160 118-168	6/7
6.50	1:17:29	6:05 +1:28	12:10	163 160-168	2/25
7.00	1:22:11	4:42	9:24	163 160-168	0/33
7.50	1:28:01	5:50	11:39	150 120-166	13/8
8.00	1:34:08	6:07	12:14	147 116-168	14/8
8.50	1:39:32	5:25	10:49	156 118-170	11/18
9.00	1:45:39	6:07	12:14	144 118-166	20/5
9.50	1:51:13	5:33	11:07	153 118-180	4/13
10.00	1:57:39	6:26	12:52	140 116-166	14/3
10.50	2:03:10	5:31	11:03	156 118-168	10/14
11.00	2:10:30	7:20	14:40	131 106-170	41/4
11.50	2:16:56	6:26	12:52	146 108-240	12/17
12.00	2:21:42	4:46	9:32	158 118-166	0/24
12.08	2:22:26	44	9:07	163 158-166	0/3

Elevation

Asc 199m, Range 153m, Flat prediction 2:12:39

Elevation Graph

Biggest Climbs (m)	Min/mi
82 7.4%	14:20
51 7.5%	15:59
21 4.1%	11:03
19 2.7%	11:47
18 4.1%	12:46
16 4.2%	14:44
See your biggest climbs

Cadence

150 (244 max) Stride Length: 92cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.0	162	9	1:27:35	10:00
Walk	36.6	117	3.1	52:49	16:56
Pause	1.4	-	-	2:02	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:40	40.15%	More
800m	4:31	9:06	45.43%	More
1km	5:47	9:19	46.25%	More
Mile	9:44	9:44	46.68%	More
5k	32:39	10:31	47.38%	More
5 miles	54:08	10:50	46.65%	More
10k	1:08:40	11:03	45.98%	More
10 miles	1:56:51	11:41	44.73%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:17	8:17	54.83
5km	30:01	9:40	51.54
5M	51:33	10:19	48.99
10km	1:05:59	10:37	47.85
10M	1:53:17	11:20	46.14
Half	2:33:57	11:45	44.60
20M	4:08:57	12:27	43.71
Mara	5:38:19	12:55	42.89

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Session Intensity	5
Training Load	700