Tue 23rd Mar 2021 at 6:00pm by IanS

Run > General

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Time
44:17
Miles
3.92
Min/mi
11:18
Pacing
82%
WAVA
44.82
Stride(cm)
95
Cals
479
Cadence
150
Asc(m)
82
Hillscore
11
Surface
Road

Notes & Comments

Wee run before tea
===============
Split Summary
===
1) 1m - 10:39(10:39/m) 131cal 5.63/6.26mph
2) 1m - 10:54(10:54/m) 127cal 5.5/7.14mph
3) 1m - 10:53(10:53/m) 120cal 5.51/7.14mph
4) 0.92m - 11:51(12:54/m) 101cal 4.65/7.33mph

10:39 10:54 10:53 11:51

Pin Map

Colinton - 4M loop

0mi in 0

Pace

38%

11%

27%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:35	1:35	12:41	152 114-162	4/2
0.25	2:53	1:18	10:22	156 154-158	0/15
0.38	4:08	1:15	10:02	156 154-160	8/7
0.50	5:21	1:13	9:42	158 156-162	3/7
0.63	6:40	1:19	10:34	157 156-160	4/2
0.75	7:53	1:12	9:39	159 156-162	18/3
0.88	9:24	1:31	12:11	158 154-162	12/6
1.00	10:38	1:14	9:54	157 156-160	2/7
1.13	11:57	1:19	10:31	161 156-170	7/17
1.25	13:08	1:11	9:28	158 156-160	4/8
1.38	14:36	1:28	11:45	155 112-162	11/16
1.50	16:12	1:35	12:43	137 112-162	25/5
1.63	17:26	1:15	9:59	159 156-162	6/5
1.75	18:44	1:17	10:19	149 110-168	4/13
1.88	20:04	1:20	10:43	160 152-166	6/12
2.00	21:32	1:28	11:45	150 118-168	5/5
2.13	22:43	1:11	9:25	163 160-168	2/10
2.25	24:25	1:42	13:35	131 116-166	16/2
2.38	25:34	1:10	9:16	162 156-168	6/4
2.50	26:49	1:14	9:55	160 156-164	4/12
2.63	28:16	1:27	11:37	137 116-166	9/3
2.75	29:25	1:09	9:16	162 160-164	6/16
2.88	31:00	1:34	12:36	137 116-160	14/2
3.00	32:26	1:26	11:28	144 116-160	7/14
3.13	34:18	1:52 +20	14:57	142 116-166	5/3
3.25	35:47	1:29	11:52	148 118-162	5/14
3.38	37:06	1:19	10:31	157 118-164	5/7
3.50	38:47	1:41	13:26	133 116-162	6/8
3.63	40:25	1:38	13:08	136 118-162	7/8
3.75	42:12	1:47	14:18	131 112-164	18/11
3.88	43:54	1:42	13:35	144 116-168	9/3
3.92	44:37	43	16:25	139 106-168	1/0

Elevation

Asc 82m, Range 44m, Flat prediction 44:06

Elevation Graph

Biggest Climbs (m)	Min/mi
19 9.6%	11:27
18 11.6%	11:48
16 8.4%	10:44
15 11.9%	10:48
12 11.7%	13:06
12 11.8%	10:50
See your biggest climbs

Cadence

150 (170 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	72.7	159	3.2	32:11	10:10
Walk	28.1	117	0.8	12:26	16:30
Still	0.0	-	-	0	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:08	38.32%	More
800m	4:57	9:58	41.80%	More
1km	6:14	10:01	43.32%	More
Mile	10:15	10:15	44.70%	More
5k	33:50	10:53	46.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:23	9:23	48.81
5km	34:00	10:57	45.89
5M	58:23	11:41	43.64
10km	1:14:44	12:02	42.63
10M	2:08:18	12:50	41.11
Half	2:54:22	13:19	39.75
20M	4:41:58	14:06	38.95
Mara	6:23:12	14:38	38.22

Bespoke Fields

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Session Intensity	4
Training Load	176