Wed 13th Jan 2021 at 6:00pm by IanS

Run > General

snow
cold

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Time
55:02
Miles
4.55
Min/mi
12:06
Pacing
81%
WAVA
42.03
Stride(cm)
90
Cals
550
Cadence
148
Asc(m)
101
Hillscore
7
Surface
Road

Notes & Comments

Cold slushy run, pavements covered in layer of slippery snow and slush, very hard to run in places
==================
Split Summary
===
1) 1m - 12:09(12:09/m) 125cal 4.94/7.45mph
2) 1m - 12:44(12:44/m) 121cal 4.72/6.76mph
3) 1m - 11:39(11:39/m) 121cal 5.15/6.62mph
4) 1m - 11:29(11:29/m) 121cal 5.23/7.22mph
5) 0.55m - 7:02(12:49/m) 62cal 4.68/6.62mph

12:09 12:44 11:39 11:29 7:02

Pin Map

Colinton 4M route via Redford

0mi in 0

Pace

59%

11%

12%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	2:18	2:18	18:20	134 110-242	10/0
0.25	3:39	1:22	10:55	155 120-162	6/0
0.38	5:02	1:23	11:04	165 158-172	0/13
0.50	6:34	1:31	12:09	151 114-164	5/2
0.63	8:22	1:48	14:26	137 118-158	9/1
0.75	9:44	1:22	10:59	157 154-160	0/5
0.88	10:57	1:13	9:46	154 128-160	0/5
1.00	12:09	1:11	9:29	157 152-160	0/9
1.13	13:48	1:39	13:13	140 98-162	7/3
1.25	15:19	1:31	12:08	149 118-160	5/0
1.38	16:53	1:34	12:32	143 116-160	2/0
1.50	18:30	1:38	13:02	145 118-168	1/9
1.63	19:44	1:13	9:46	159 154-162	0/6
1.75	21:24	1:40	13:21	147 120-162	2/1
1.88	23:08	1:44	13:53	144 118-162	12/0
2.00	24:52	1:44	13:51	141 118-158	2/2
2.13	26:25	1:34	12:29	140 118-160	5/2
2.25	27:50	1:25	11:20	149 118-160	3/0
2.38	29:12	1:22	10:52	151 120-162	0/4
2.50	30:40	1:28	11:40	146 118-160	1/4
2.63	32:11	1:31	12:11	150 118-166	2/9
2.75	33:48	1:37	12:55	145 116-158	1/7
2.88	35:05	1:17	10:18	159 156-162	2/5
3.00	36:30	1:25	11:22	152 118-162	1/4
3.13	37:45	1:15	9:59	152 114-164	1/5
3.25	39:14	1:29	11:52	147 120-162	3/2
3.38	40:47	1:33	12:26	144 112-162	2/1
3.50	42:14	1:27	11:35	152 122-162	3/0
3.63	43:53	1:39	13:12	141 114-242	5/1
3.75	45:20	1:27	11:37	164 118-240	2/2
3.88	46:31	1:10	9:23	160 158-164	0/9
4.00	48:00	1:29	11:51	144 114-162	1/1
4.13	49:22	1:23	11:01	149 110-162	3/1
4.25	51:02	1:39	13:14	141 118-164	2/0
4.38	52:21	1:20	10:39	156 122-166	3/1
4.50	54:11	1:50	14:39	136 110-164	7/3
4.55	55:02	51	17:29	128 100-168	3/0

Elevation

Asc 101m, Range 36m, Flat prediction 53:22

Elevation Graph

Biggest Climbs (m)	Min/mi
17 2.8%	13:08
16 3.0%	13:03
16 5.0%	13:51
16 5.3%	13:12
See your biggest climbs

Cadence

148 (242 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	65.0	160	3.5	35:47	10:22
Walk	35.0	118	1.1	19:15	17:34

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:31	36.80%	More
800m	5:13	10:30	39.69%	More
1km	6:47	10:56	39.73%	More
Mile	11:09	11:09	41.08%	More
5k	36:34	11:46	42.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:51	9:51	46.49
5km	35:41	11:29	43.72
5M	1:01:15	12:15	41.60
10km	1:18:25	12:37	40.63
10M	2:14:37	13:28	39.18
Half	3:02:57	13:58	37.89
20M	4:55:51	14:48	37.12
Mara	6:42:03	15:21	36.43

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Session Intensity	4
Training Load	220