Sat 11th Jul 2020 at 10:00am by IanS

Run > Trail Run

  • warm
  • Time
    44:32
  • Miles
    4.38
  • Min/mi
    10:10
  • Pacing
    74%
  • WAVA
    49.54
  • Stride(cm)
    102
  • Cals
    552
  • Cadence
    155
  • Asc(m)
    161
  • Hillscore
    14
  • Surface
    Trail

Notes & Comments

Penultimate VGGU run, warm morning for a jog up to Swanston. Legs feeling surprising good for a 70 mile week...
================
Split Summary
===
1) 1m - 11:27(11:27/m) 126cal 5.24/7.24mph
2) 1m - 10:06(10:06/m) 125cal 5.94/7.62mph
3) 1m - 10:00(10:00/m) 126cal 6/7.51mph
4) 1m - 9:53(9:53/m) 125cal 6.07/7.12mph
5) 0.38m - 3:06(8:04/m) 50cal 7.44/7.78mph
11:27 10:06 10:00 9:53 3:06
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

20% 6% 11% 16% 35% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:16 1:16 10:12 153 122-164 6/0
0.25 2:42 1:25 11:23 153 110-162 6/0
0.38 4:04 1:22 10:55 149 108-162 5/0
0.50 6:24 2:21 18:45 128 112-164 12/0
0.63 7:32 1:08 9:05 160 158-162 7/3
0.75 8:42 1:10 9:17 160 158-164 0/8
0.88 10:09 1:27 11:36 143 114-164 5/1
1.00 11:27 1:18 10:22 162 160-164 15/0
1.13 12:49 1:22 10:55 148 114-164 3/2
1.25 14:19 1:30 11:59 144 102-166 15/0
1.38 16:00 1:42 13:35 131 102-162 15/0
1.50 17:08 1:08 9:00 160 158-162 1/4
1.63 18:13 1:05 8:42 162 158-164 0/11
1.75 19:24 1:11 9:25 158 130-164 0/5
1.88 20:27 1:03 8:23 163 160-166 1/5
2.00 21:33 1:06 8:48 161 154-164 1/6
2.13 22:35 1:02 8:19 163 162-164 0/5
2.25 23:39 1:04 8:30 162 160-166 0/8
2.38 24:48 1:09 9:11 160 158-162 2/3
2.50 27:05 2:17 18:16 122 98-174 17/0
2.63 28:17 1:12 9:33 151 104-166 3/9
2.75 29:21 1:04 8:33 162 158-166 0/13
2.88 30:25 1:04 8:33 162 158-164 0/10
3.00 31:33 1:08 9:05 162 160-164 0/3
3.13 33:10 1:37 12:58 152 118-236 11/0
3.25 34:32 1:21 10:51 147 118-164 5/1
3.38 35:36 1:05 8:40 162 160-166 0/8
3.50 36:46 1:09 9:15 161 160-162 2/3
3.63 38:01 1:15 9:59 162 158-166 4/0
3.75 39:11 1:10 9:19 163 160-166 3/0
3.88 40:21 1:11 9:26 163 162-166 0/14
4.00 41:26 1:05 8:37 162 160-166 0/5
4.13 42:28 1:02 8:16 163 160-168 0/5
4.25 43:26 58 7:46 166 164-168 0/5
4.38 44:25 59 7:50 165 162-168 0/7
4.38 44:32 7 13:40 160 160-160 0/0

Elevation

Asc 161m, Range 83m, Flat prediction 39:10
Elevation Graph
Biggest Climbs (m) Min/mi
41 5.4% 12:56
35 7.2% 12:21
25 12.3% 18:05
21 5.5% 11:08
18 4.8% 12:13
See your biggest climbs

Cadence

155 (236 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.1 161 3.9 35:40 9:11
Walk 19.8 113 0.5 8:50 17:36
Still 0.1 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:40 45.35% More
800m 4:01 8:05 51.14% More
1km 5:13 8:24 51.30% More
Mile 8:44 8:44 52.05% More
5k 29:50 9:36 51.86% More

Predictions

Dist Time Per Mile WAVA
1M 8:19 8:19 54.61
5km 30:09 9:42 51.31
5M 51:46 10:21 48.79
10km 1:06:15 10:40 47.66
10M 1:53:45 11:23 45.95
Half 2:34:35 11:48 44.42
20M 4:09:59 12:30 43.53
Mara 5:39:43 12:58 42.71

Bespoke Fields

Session Intensity 4
Training Load 180
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