Wed 6th Jan 2021 at 6:00pm by IanS

Run > General

icy
cold

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Time
55:33
Miles
5.09
Min/mi
10:55
Pacing
83.3%
WAVA
46.71
Stride(cm)
96
Cals
615
Cadence
153
Asc(m)
101
Hillscore
5
Surface
Road

Notes & Comments

Another icy run
=================
Split Summary
===
1) 1m - 10:56(10:56/m) 119cal 5.49/7.93mph
2) 1m - 10:03(10:03/m) 128cal 5.97/6.91mph
3) 1m - 11:24(11:24/m) 121cal 5.27/7.6mph
4) 1m - 10:47(10:47/m) 120cal 5.56/7.53mph
5) 1m - 11:09(11:09/m) 117cal 5.38/7.56mph
6) 0.09m - 1:14(14:10/m) 10cal 4.23/6.57mph

10:56 10:03 11:24 10:47 11:09 1:14

Pin Map

Colinton 4M route via Redford

0mi in 0

Pace

38%

12%

17%

18%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:41	2:41	10:43	159 118-234	12/3
0.50	5:29	2:48	11:12	154 120-164	12/1
0.75	8:24	2:55	11:40	158 118-244	15/2
1.00	10:57	2:33	10:12	160 120-242	3/5
1.25	13:54	2:58	11:51	149 116-162	1/7
1.50	16:19	2:25	9:40	162 158-166	5/10
1.75	18:44	2:25	9:38	158 142-176	0/11
2.00	21:00	2:16	9:04	160 156-162	0/15
2.25	24:01	3:01	12:06	146 118-166	5/6
2.50	26:55	2:54	11:35	150 118-164	7/6
2.75	29:16	2:21	9:23	153 120-162	1/14
3.00	32:20	3:05	12:19	143 112-166	9/2
3.25	35:15	2:55	11:39	153 122-166	8/2
3.50	38:03	2:48	11:10	149 116-164	1/3
3.75	40:34	2:31	10:04	153 116-166	6/10
4.00	43:11	2:37	10:28	157 122-166	2/10
4.25	45:58	2:47	11:08	149 118-166	6/3
4.50	49:02	3:04	12:16	150 122-246	7/2
4.75	51:26	2:24	9:37	160 122-182	3/10
5.00	54:20	2:54	11:36	147 120-164	8/1
5.09	55:34	1:14	14:18	139 112-166	10/0

Elevation

Asc 101m, Range 58m, Flat prediction 54:46

Elevation Graph

Biggest Climbs (m)	Min/mi
39 3.2%	11:03
11 3.1%	13:26
See your biggest climbs

Cadence

153 (246 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.6	161	4.1	39:14	9:40
Walk	29.4	121	1	16:20	15:53

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:04	38.60%	More
800m	4:37	9:17	44.88%	More
1km	5:53	9:29	45.79%	More
Mile	10:02	10:02	45.67%	More
5k	33:13	10:42	46.96%	More
5 miles	54:04	10:49	47.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:45	8:45	52.34
5km	31:42	10:12	49.22
5M	54:26	10:53	46.81
10km	1:09:41	11:13	45.72
10M	1:59:38	11:58	44.09
Half	2:42:35	12:25	42.63
20M	4:22:54	13:09	41.78
Mara	5:57:17	13:38	40.99

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Session Intensity	4
Training Load	222