Sat 16th Jan 2021 at 4:00pm by IanS

Run > General

breezy

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Time
54:40
Miles
5.11
Min/mi
10:42
Pacing
80%
WAVA
47.65
Stride(cm)
98
Cals
632
Cadence
153
Asc(m)
121
Hillscore
10
Surface
Mixed

Notes & Comments

Afternoon run, breezy but at least the ice had gone
===================
Split Summary
===
1) 1m - 10:35(10:35/m) 126cal 5.67/7.87mph
2) 1m - 10:27(10:27/m) 128cal 5.74/6.8mph
3) 1m - 10:38(10:38/m) 125cal 5.64/7.53mph
4) 1m - 10:15(10:15/m) 121cal 5.85/7.28mph
5) 1m - 11:13(11:13/m) 121cal 5.35/7.33mph
6) 0.11m - 1:32(14:00/m) 11cal 4.28/6.97mph

10:35 10:27 10:38 10:15 11:13 1:32

Pin Map

Colinton 4 mile route via Redford and Tesco

0mi in 0

Pace

29%

10%

18%

27%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:46	2:46	11:05	157 114-166	11/1
0.50	5:22	2:36	10:25	154 112-170	14/0
0.75	8:07	2:45	10:58	149 116-166	11/2
1.00	10:35	2:28	9:53	161 156-168	0/23
1.25	13:22	2:47	11:06	153 92-240	0/11
1.50	16:15	2:53	11:33	150 112-166	1/7
1.75	18:33	2:18	9:12	161 156-166	8/3
2.00	21:03	2:30	9:59	157 122-162	0/15
2.25	23:26	2:23	9:33	164 158-168	10/1
2.50	25:52	2:26	9:45	157 118-170	9/0
2.75	28:14	2:22	9:27	163 160-166	1/2
3.00	31:43	3:29 +3	13:57	138 108-186	4/9
3.25	34:10	2:27	9:49	159 120-172	9/8
3.50	36:40	2:30	9:59	155 120-168	0/13
3.75	38:52	2:12	8:47	162 160-166	5/0
4.00	41:59	3:07	12:27	136 80-166	5/0
4.25	44:48	2:49	11:17	148 108-166	2/8
4.50	47:21	2:33	10:12	160 122-164	2/4
4.75	50:06	2:45	11:00	149 116-164	2/1
5.00	53:11	3:05	12:20	145 118-166	6/2
5.11	54:44	1:33	14:12	128 114-164	11/0

Elevation

Asc 121m, Range 55m, Flat prediction 54:54

Elevation Graph

Biggest Climbs (m)	Min/mi
36 3.8%	10:34
20 1.8%	9:37
18 4.7%	13:23
13 1.5%	10:42
11 5.0%	11:01
See your biggest climbs

Cadence

153 (240 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.4	161	4.3	40:41	9:33
Walk	25.5	117	0.8	14:00	16:34
Pause	0.1	-	-	3	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:23	41.79%	More
800m	4:37	9:16	44.92%	More
1km	5:53	9:28	45.86%	More
Mile	9:35	9:35	47.78%	More
5k	31:42	10:12	49.21%	More
5 miles	52:57	10:35	48.12%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:34	8:34	53.46
5km	31:04	10:00	50.22
5M	53:20	10:40	47.77
10km	1:08:16	10:59	46.67
10M	1:57:12	11:43	45.01
Half	2:39:17	12:10	43.51
20M	4:17:34	12:53	42.64
Mara	5:50:02	13:22	41.84

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Session Intensity	4
Training Load	220