Fri 10th Jul 2020 at 6:00pm by IanS

Run > General

breezy

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Time
50:59
Miles
4.91
Min/mi
10:23
Pacing
81%
WAVA
48.63
Stride(cm)
102
Cals
607
Cadence
152
Asc(m)
141
Hillscore
9
Surface
Road

Notes & Comments

Second run of the day, legs feeling okay
===================
Split Summary
===
1) 1m - 11:35(11:35/m) 122cal 5.18/7.31mph
2) 1m - 9:17(9:17/m) 130cal 6.46/6.95mph
3) 1m - 10:22(10:22/m) 122cal 5.79/7.08mph
4) 1m - 9:57(9:57/m) 124cal 6.03/7.18mph
5) 0.91m - 9:47(10:43/m) 109cal 5.6/7.37mph

11:35 9:17 10:22 9:57 9:47

Pin Map

Colinton 4M route via Redford

0mi in 0

Pace

25%

14%

29%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:48	2:48	11:13	155 112-228	12/1
0.50	6:13	3:25	13:39	131 110-164	19/1
0.75	9:09	2:56	11:45	145 112-166	10/4
1.00	11:34	2:25	9:40	158 154-162	2/11
1.25	13:52	2:18	9:11	159 158-160	1/6
1.50	16:14	2:22	9:28	159 148-162	2/10
1.75	18:33	2:19	9:17	160 158-162	3/13
2.00	20:52	2:18	9:14	161 156-166	3/9
2.25	23:09	2:18	9:11	160 158-166	1/14
2.50	25:50	2:40	10:42	151 116-166	2/4
2.75	28:39	2:50	11:18	149 112-164	9/0
3.00	31:14	2:34	10:17	156 116-162	6/8
3.25	33:29	2:15	9:02	160 158-164	1/7
3.50	35:59	2:30	9:59	152 116-164	4/2
3.75	38:23	2:24	9:37	159 118-164	2/6
4.00	41:11	2:48	11:12	145 114-164	13/1
4.25	44:33	3:22	13:30	136 112-168	18/1
4.50	46:41	2:08	8:31	160 158-162	9/12
4.75	49:30	2:49	11:15	141 108-166	12/13
4.91	50:58	1:28	9:01	157 112-162	1/10

Elevation

Asc 141m, Range 57m, Flat prediction 47:02

Elevation Graph

Biggest Climbs (m)	Min/mi
40 4.0%	12:20
36 3.7%	11:43
13 1.8%	11:38
See your biggest climbs

Cadence

152 (228 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.4	160	4.2	39:26	9:22
Walk	22.5	115	0.7	11:29	16:19
Still	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:04	8:17	41.96%	More
800m	4:31	9:06	45.43%	More
1km	5:40	9:07	47.28%	More
Mile	9:12	9:12	49.40%	More
5k	30:21	9:46	50.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:22	8:22	54.28
5km	30:19	9:45	51.03
5M	52:03	10:25	48.52
10km	1:06:37	10:43	47.40
10M	1:54:23	11:26	45.69
Half	2:35:26	11:52	44.18
20M	4:11:22	12:34	43.29
Mara	5:41:36	13:02	42.47

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Session Intensity	4
Training Load	204