Sat 17th Apr 2021 at 3:00pm by IanS

Run > General

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Time
46:25
Miles
4.05
Min/mi
11:28
Pacing
78%
WAVA
44.22
Stride(cm)
93
Cals
496
Cadence
150
Asc(m)
296
Hillscore
10
Surface
Mixed

Notes & Comments

Wee run round Balerno while L was at physio. Left knee niggling a bit now, maybe result of fall last Sunday
================
Split Summary
===
1) 1m - 11:17(11:17/m) 125cal 5.32/7.1mph
2) 1m - 10:57(10:57/m) 123cal 5.48/6.93mph
3) 1m - 11:06(11:06/m) 121cal 5.41/6.89mph
4) 1m - 12:22(12:22/m) 122cal 4.85/6.78mph
5) 0.05m - 44(15:36/m) 5cal 3.85/6.1mph

11:17 10:57 11:06 12:22 44

Pin Map

Balerno loop

0mi in 0

Pace

42%

18%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:39	1:39	13:15	152 112-164	5/4
0.25	3:07	1:27	11:38	164 116-240	6/1
0.38	4:32	1:25	11:23	154 112-164	6/3
0.50	6:01	1:29	11:54	148 112-162	13/4
0.63	7:22	1:20	10:42	151 112-164	9/2
0.75	8:47	1:25	11:23	144 110-160	10/9
0.88	10:06	1:19	10:34	156 118-164	2/9
1.00	11:17	1:11	9:26	160 158-162	1/4
1.13	12:28	1:11	9:30	160 158-164	2/7
1.25	13:41	1:13	9:42	161 158-164	9/6
1.38	15:19	1:38	13:04	142 106-164	7/4
1.50	16:32	1:13	9:41	159 158-160	6/17
1.63	17:37	1:06	8:45	161 160-162	16/6
1.75	19:11	1:33	12:27	145 118-164	7/8
1.88	20:50	1:39	13:13	135 116-164	5/1
2.00	22:14	1:24	11:12	145 116-162	4/11
2.13	23:23	1:09	9:11	162 160-166	2/4
2.25	24:32	1:09	9:15	162 160-166	4/21
2.38	25:46	1:13	9:47	162 160-166	12/16
2.50	26:58	1:12	9:38	163 160-166	6/4
2.63	28:34	1:36	12:46	143 112-164	6/3
2.75	30:14	1:40	13:24	135 108-166	2/12
2.88	32:03	1:49	14:28	139 112-166	5/5
3.00	33:19	1:17	10:16	153 82-166	8/8
3.13	34:29	1:09	9:14	162 160-164	9/24
3.25	35:48	1:19	10:33	159 116-168	7/10
3.38	37:47	1:59	15:50	130 108-166	10/7
3.50	40:06	2:20	18:37	117 90-162	8/2
3.63	41:47	1:41	13:25	147 112-166	24/3
3.75	43:06	1:19	10:29	160 156-164	3/17
3.88	44:18	1:13	9:41	161 158-166	9/14
4.00	45:41	1:23	11:03	157 118-164	12/8
4.05	46:26	45	15:57	128 106-164	0/0

Elevation

Asc 296m, Range 50m, Flat prediction 46:00

Elevation Graph

Biggest Climbs (m)	Min/mi
31 10.1%	14:59
22 20.8%	10:39
16 7.7%	10:55
12 9.7%	13:12
12 11.4%	8:54
12 7.9%	9:42
See your biggest climbs

Cadence

150 (240 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	73.5	161	3.3	34:07	10:12
Walk	26.5	113	0.7	12:19	17:32

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:01	38.79%	More
800m	4:36	9:16	44.97%	More
1km	5:50	9:24	46.19%	More
Mile	10:12	10:12	44.88%	More
5k	33:54	10:55	46.02%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:29	9:29	48.29
5km	34:21	11:03	45.42
5M	58:58	11:48	43.21
10km	1:15:29	12:09	42.21
10M	2:09:36	12:58	40.70
Half	2:56:07	13:27	39.36
20M	4:44:48	14:14	38.57
Mara	6:27:03	14:46	37.84

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Session Intensity	4
Training Load	185