Sun 12th Jul 2020 at 11:00am by IanS

Run > Recovery Run

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Time
42:05
Miles
4.02
Min/mi
10:28
Pacing
83%
WAVA
47.98
Stride(cm)
100
Cals
505
Cadence
153
Asc(m)
117
Hillscore
4
Surface
Road

Notes & Comments

Recovery plod after VGGU
=========
Split Summary
===
1) 1m - 10:10(10:10/m) 129cal 5.91/7.26mph
2) 1m - 10:27(10:27/m) 124cal 5.74/7.08mph
3) 1m - 11:06(11:06/m) 121cal 5.4/7.01mph
4) 1m - 10:08(10:08/m) 129cal 5.92/7.45mph
5) 0.02m - 15(14:51/m) 2cal 4.04/6.35mph

10:10 10:27 11:06 10:08 15

Pin Map

Colinton 4 mile route via Redford and Tesco

0mi in 0

Pace

24%

12%

15%

39%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:25	1:25	11:22	154 112-162	5/0
0.25	2:38	1:12	9:39	158 158-160	1/8
0.38	3:49	1:12	9:33	159 158-160	1/3
0.50	5:14	1:25	11:17	146 116-164	6/2
0.63	6:29	1:16	10:05	165 156-234	3/7
0.75	7:40	1:11	9:25	157 156-158	0/7
0.88	8:50	1:10	9:21	156 156-158	2/4
1.00	10:10	1:20	10:38	150 118-162	4/2
1.13	11:34	1:24	11:16	151 116-162	6/0
1.25	13:03	1:28	11:46	140 112-162	3/2
1.38	14:35	1:33	12:21	142 116-162	5/1
1.50	15:59	1:24	11:09	144 112-160	2/2
1.63	17:14	1:15	10:00	158 156-162	1/2
1.75	18:25	1:11	9:30	160 156-164	0/11
1.88	19:32	1:07	8:56	160 156-164	2/10
2.00	20:35	1:03	8:22	160 158-164	0/10
2.13	21:56	1:21	10:52	146 110-164	10/5
2.25	23:43	1:47	14:15	139 82-238	7/0
2.38	25:17	1:34	12:33	141 116-162	8/0
2.50	26:29	1:12	9:33	160 158-164	3/2
2.63	27:45	1:16	10:09	154 120-164	2/0
2.75	29:04	1:19	10:31	151 118-162	1/1
2.88	30:14	1:10	9:21	160 158-162	1/3
3.00	31:43	1:28	11:48	144 116-162	5/0
3.13	33:07	1:25	11:16	151 116-164	1/1
3.25	34:18	1:11	9:27	160 158-162	7/3
3.38	35:30	1:12	9:33	160 158-160	0/5
3.50	36:36	1:07	8:56	160 158-162	0/3
3.63	37:52	1:16	10:06	159 156-162	1/1
3.75	39:06	1:14	9:53	156 118-162	2/2
3.88	40:33	1:27	11:34	148 114-166	6/1
4.00	41:51	1:18	10:23	161 158-168	11/3
4.02	42:06	15	15:11	162 162-162	1/0

Elevation

Asc 117m, Range 44m, Flat prediction 41:14

Elevation Graph

Biggest Climbs (m)	Min/mi
18 4.1%	11:35
11 3.1%	11:48
11 2.4%	10:43
See your biggest climbs

Cadence

153 (238 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.5	159	3.5	33:27	9:40
Walk	20.5	115	0.6	8:39	15:31

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:35	40.54%	More
800m	4:32	9:07	45.29%	More
1km	5:43	9:12	46.83%	More
Mile	9:54	9:54	45.88%	More
5k	32:20	10:24	47.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:40	8:40	52.41
5km	31:24	10:06	49.27
5M	53:55	10:47	46.84
10km	1:09:01	11:06	45.75
10M	1:58:30	11:51	44.10
Half	2:41:02	12:18	42.64
20M	4:20:24	13:01	41.79
Mara	5:53:53	13:30	41.00

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Session Intensity	5
Training Load	210