Wed 24th Mar 2021 at 6:00pm by IanS

Run > General

windy
cold

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Time
53:46
Miles
4.88
Min/mi
11:01
Pacing
82%
WAVA
46.22
Stride(cm)
96
Cals
606
Cadence
153
Asc(m)
220
Hillscore
11
Surface
Road

Notes & Comments

Wee run before tea
============
Split Summary
===
1) 1m - 11:25(11:25/m) 123cal 5.25/6.93mph
2) 1m - 10:53(10:53/m) 125cal 5.52/7.01mph
3) 1m - 11:09(11:09/m) 127cal 5.38/6.85mph
4) 1m - 10:09(10:09/m) 126cal 5.91/6.89mph
5) 0.88m - 10:11(11:37/m) 105cal 5.16/7.7mph

11:25 10:53 11:09 10:09 10:11

Pin Map

Dreghorn-Bonaly-Polo Fields-Colinton

0mi in 0

Pace

36%

11%

22%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:57	2:57	11:48	148 108-162	19/6
0.50	6:32	3:34	14:18	140 108-248	31/14
0.75	9:05	2:33	10:12	154 116-164	24/11
1.00	11:25	2:20	9:21	160 158-166	15/21
1.25	14:05	2:40	10:41	157 118-166	18/12
1.50	16:42	2:36	10:26	151 110-166	4/31
1.75	19:06	2:24	9:38	160 156-164	8/27
2.00	22:18	3:11	12:45	136 108-164	27/6
2.25	24:55	2:38	10:31	152 112-168	21/15
2.50	27:27	2:32	10:07	159 156-164	9/21
2.75	30:38	3:11	12:43	143 114-164	27/11
3.00	33:27	2:49	11:16	156 112-240	10/9
3.25	36:04	2:37	10:29	158 114-166	8/11
3.50	38:26	2:22	9:28	165 162-168	0/26
3.75	40:50	2:24	9:37	164 120-170	14/17
4.00	43:35	2:45	10:59	155 116-166	18/18
4.25	46:44	3:08	12:33	153 116-244	22/21
4.50	49:34	2:50	11:21	149 118-166	24/18
4.75	52:03	2:30	9:58	158 118-170	9/17
4.88	53:46	1:43	13:37	137 106-166	18/4

Elevation

Asc 220m, Range 65m, Flat prediction 52:37

Elevation Graph

Biggest Climbs (m)	Min/mi
27 10.9%	14:28
23 11.4%	15:27
22 12.8%	9:30
19 9.7%	10:13
12 6.4%	9:29
12 6.3%	14:03
See your biggest climbs

Cadence

153 (248 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.7	162	4	39:38	9:49
Walk	26.3	117	0.8	14:08	16:50

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	8:58	39.03%	More
800m	4:44	9:31	43.76%	More
1km	5:56	9:33	45.49%	More
Mile	9:57	9:57	46.03%	More
5k	32:46	10:33	47.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:53	8:53	51.55
5km	32:12	10:22	48.45
5M	55:16	11:03	46.10
10km	1:10:45	11:23	45.03
10M	2:01:28	12:09	43.43
Half	2:45:04	12:36	41.99
20M	4:26:56	13:21	41.15
Mara	6:02:46	13:51	40.37

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Session Intensity	4
Training Load	216