Sun 11th Apr 2021 at 9:00am by IanS

Run > Trail Run

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Time
1:47:00
Miles
7.64
Min/mi
14:00
Pacing
48%
WAVA
37.10
Stride(cm)
75
Cals
945
Cadence
152
Asc(m)
456
Hillscore
40
Surface
Trail

Notes & Comments

Sunday morning club run with Harmeny, first time in many months. Donald led run from Hillend round Allermuir and Castlelaw then back by Boghall. Interesting route on a chilly morning, but nice in the sun
================
Split Summary
===
1) 1m - 12:08(12:08/m) 124cal 4.95/7.51mph
2) 1m - 16:36(16:36/m) 118cal 3.61/7.18mph
3) 1m - 13:33(13:33/m) 121cal 4.43/6.8mph
4) 1m - 13:34(13:34/m) 129cal 4.42/6.8mph
5) 1m - 10:30(10:30/m) 129cal 5.71/6.93mph
6) 1m - 16:22(16:22/m) 126cal 3.67/7.74mph
7) 1m - 16:54(16:54/m) 118cal 3.55/6.82mph
8) 0.64m - 7:24(11:39/m) 80cal 5.15/6.85mph

12:08 16:36 13:33 13:34 10:30 16:22 16:54 7:24

Pin Map

Hillend-Allermuir-Castlelaw-Boghall

0mi in 0

Pace

52%

11%

15%

13%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	4:33	4:33	18:13	140 98-174	34/0
0.50	7:18	2:45	11:00	158 156-162	42/11
0.75	9:43	2:25	9:38	162 158-170	21/20
1.00	12:06	2:23	9:34	162 156-168	0/46
1.25	14:17	2:11	8:43	164 158-170	18/18
1.50	20:23	6:06	24:25	130 80-164	34/16
1.75	23:46	3:23	13:31	149 90-164	39/7
2.00	28:38	4:52	19:27	109 86-160	47/2
2.25	32:07	3:29	13:58	155 88-170	22/4
2.50	36:26	4:19	17:16	113 90-154	38/0
2.75	39:26	3:00	11:58	160 108-168	4/25
3.00	42:16	2:50	11:20	166 154-178	1/44
3.25	46:15	3:59	15:55	161 114-176	5/23
3.50	48:53	2:38	10:34	163 154-168	0/28
3.75	51:31	2:38	10:33	164 156-174	3/28
4.00	55:44	4:12	16:50	167 162-174	10/17
4.25	58:05	2:21	9:23	164 160-168	14/10
4.50	1:00:27	2:23	9:31	165 160-174	15/11
4.75	1:03:08	2:41	10:43	161 108-168	22/11
5.00	1:06:19	3:11	12:45	157 108-170	9/28
5.25	1:09:27	3:08	12:32	164 156-172	16/35
5.50	1:15:11	5:44	22:57	165 118-176	38/14
5.75	1:19:31	4:19	17:18	140 80-178	18/21
6.00	1:22:40	3:09	12:38	155 82-170	6/43
6.25	1:25:56	3:16	13:03	138 88-170	37/5
6.50	1:32:00	6:04	24:16	130 82-168	31/4
6.75	1:35:05	3:05	12:18	157 120-166	12/14
7.00	1:39:35	4:30	18:01	154 116-186	8/58
7.25	1:42:46	3:11	12:45	158 116-174	15/18
7.50	1:45:29	2:42	10:50	162 118-170	14/11
7.63	1:46:59	1:30	11:11	143 104-168	0/21

Elevation

Asc 456m, Range 198m, Flat prediction 1:38:26

Elevation Graph

Biggest Climbs (m)	Min/mi
131 9.3%	16:59
76 12.8%	16:15
57 9.6%	19:56
47 19.3%	24:53
32 18.2%	15:14
16 12.7%	8:52
See your biggest climbs

Cadence

152 (186 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	72.3	163	6.5	1:17:21	11:55
Walk	27.6	105	1.1	29:34	25:53
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:40	40.35%	More
800m	4:32	9:08	45.60%	More
1km	5:43	9:12	47.15%	More
Mile	9:39	9:39	47.49%	More
5k	38:19	12:20	40.72%	More
5 miles	1:04:35	12:55	39.46%	More
10k	1:25:09	13:42	37.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:37	10:37	43.14
5km	38:30	12:24	40.53
5M	1:06:06	13:13	38.55
10km	1:24:37	13:37	37.65
10M	2:25:16	14:32	36.31
Half	3:17:25	15:04	35.11
20M	5:19:15	15:58	34.40
Mara	7:13:52	16:34	33.76

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Session Intensity	5
Training Load	535