Fri 25th Dec 2020 at 2:00pm by IanS

Run > General

breezy
cold

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Time
49:53
Miles
4.20
Min/mi
11:53
Pacing
79%
WAVA
42.72
Stride(cm)
91
Cals
507
Cadence
149
Asc(m)
145
Hillscore
11
Surface
Mixed

Notes & Comments

Christmas Day bimble. Hamstring feeling okay, ran a bit more than yesterday.
===============
Split Summary
===
1) 1m - 12:56(12:56/m) 120cal 4.64/6.87mph
2) 1m - 12:21(12:21/m) 117cal 4.86/7.26mph
3) 1m - 11:01(11:01/m) 122cal 5.44/7.51mph
4) 1m - 10:54(10:54/m) 125cal 5.5/6.68mph
5) 0.2m - 2:41(13:16/m) 23cal 4.52/6.51mph

12:56 12:21 11:01 10:54 2:41

Pin Map

Dreghorn-Swanston-Hunters Tryst

0mi in 0

Pace

49%

25%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:57	1:57	15:37	151 106-234	11/0
0.25	3:50	1:53	15:04	130 112-162	4/0
0.38	5:56	2:06	16:48	115 108-120	12/1
0.50	7:22	1:26	11:29	161 158-164	11/2
0.63	8:38	1:16	10:10	162 158-166	0/7
0.75	10:18	1:39	13:16	148 114-166	4/4
0.88	11:38	1:20	10:42	153 72-168	10/0
1.00	12:56	1:17	10:20	160 158-164	6/3
1.13	14:47	1:51	14:49	137 98-166	9/0
1.25	16:56	2:09	17:11	118 98-160	21/0
1.38	18:19	1:23	11:08	153 118-166	0/13
1.50	20:03	1:44	13:49	149 120-170	0/4
1.63	21:19	1:17	10:14	158 122-166	0/6
1.75	22:31	1:11	9:31	162 160-168	2/4
1.88	24:00	1:29	11:54	150 116-164	0/6
2.00	25:16	1:16	10:11	154 118-166	1/6
2.13	26:29	1:12	9:39	160 112-168	2/5
2.25	27:47	1:18	10:25	159 120-166	0/9
2.38	29:20	1:33	12:21	150 118-168	0/2
2.50	30:53	1:34	12:30	136 112-166	10/1
2.63	32:31	1:38	13:01	150 118-170	8/0
2.75	33:54	1:23	11:01	154 120-164	0/9
2.88	35:07	1:13	9:46	164 160-166	0/5
3.00	36:18	1:11	9:28	163 162-166	0/8
3.13	37:32	1:14	9:55	162 160-168	0/12
3.25	38:48	1:16	10:04	162 160-166	0/14
3.38	40:02	1:15	9:56	161 152-166	2/5
3.50	41:25	1:23	11:05	142 110-164	2/3
3.63	42:52	1:26	11:30	146 116-166	2/1
3.75	44:31	1:39	13:11	133 116-162	1/2
3.88	45:52	1:22	10:52	149 116-164	2/1
4.00	47:12	1:20	10:41	162 160-166	3/1
4.13	48:45	1:33	12:25	146 120-168	4/2
4.20	49:54	1:09	14:52	137 102-164	11/0

Elevation

Asc 145m, Range 96m, Flat prediction 47:23

Elevation Graph

Biggest Climbs (m)	Min/mi
39 6.7%	15:21
33 8.4%	11:37
22 7.4%	12:50
18 4.6%	14:00
See your biggest climbs

Cadence

149 (234 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.9	162	3.3	33:24	10:16
Walk	33.0	114	0.9	16:28	17:21
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:15	37.83%	More
800m	4:48	9:40	43.10%	More
1km	6:03	9:44	44.58%	More
Mile	10:09	10:09	45.14%	More
5k	35:05	11:17	44.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:46	9:46	46.89
5km	35:25	11:24	44.05
5M	1:00:49	12:10	41.90
10km	1:17:50	12:32	40.93
10M	2:13:38	13:22	39.47
Half	3:01:37	13:52	38.16
20M	4:53:41	14:41	37.40
Mara	6:39:07	15:14	36.69

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Session Intensity	3
Training Load	150