Mon 23rd Jan 2023 at 6:59pm by IanS

Run > General

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Time
52:46
Miles
3.73
Min/mi
14:09
Pacing
59%
WAVA
36.36
Stride(cm)
82
Cals
418
Cadence
138
Asc(m)
112
Hillscore
10
Surface
Road

Notes & Comments

Wee plod down to Craiglockhart to meet L from Zumba. Calf feeling okay tonight
==============
Split Summary
===
1) 1m - 12:32(12:32/m) 124cal 4.79/7.2mph
2) 1m - 11:56(11:56/m) 126cal 5.03/6.32mph
3) 1m - 17:09(17:09/m) 94cal 3.5/6.26mph
4) 0.73m - 11:09(15:12/m) 74cal 3.95/6.16mph

12:32 11:56 17:09 11:09

Pin Map

Dreghorn-Firhill-Craiglockhart

0mi in 0

Pace

68%

23%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:59	1:59	15:49	144 106-162	0/17
0.25	3:25	1:27	11:33	159 156-162	2/7
0.38	4:49	1:23	11:07	157 118-166	8/5
0.50	6:10	1:22	10:53	153 118-164	3/4
0.63	7:46	1:36	12:49	171 116-240	3/10
0.75	9:17	1:30	12:04	162 120-242	18/7
0.88	10:47	1:30	12:02	149 116-166	19/20
1.00	12:32	1:45	13:58	136 116-160	10/16
1.13	13:46	1:14	9:54	160 158-164	11/7
1.25	15:04	1:18	10:21	160 158-162	5/18
1.38	17:10	2:06	16:51	138 110-234	13/6
1.50	18:44	1:34	12:34	151 114-162	1/10
1.63	20:03	1:18	10:26	161 160-164	4/8
1.75	21:17	1:15	9:58	161 160-164	1/8
1.88	22:42	1:25	11:19	152 120-162	3/7
2.00	24:27	1:45	14:01	145 116-164	6/12
2.13	26:12	1:44	13:54	137 112-164	3/7
2.25	28:22	2:10	17:20	116 108-124	14/2
2.38	30:25	2:04	16:29	131 112-160	5/10
2.50	34:57	4:32 +1:58	36:16	114 108-118	9/15
2.63	37:07	2:10	17:21	113 110-116	7/2
2.75	39:11	2:04	16:31	112 110-114	7/2
2.88	41:17	2:06	16:47	114 110-118	11/2
3.00	43:35	2:18	18:21	112 108-116	6/5
3.13	45:14	1:40	13:17	140 112-164	10/7
3.25	46:31	1:17	10:17	160 158-164	5/9
3.38	48:29	1:57	15:38	122 112-158	6/10
3.50	50:39	2:10	17:21	118 116-120	6/12
3.63	52:44	2:05	16:40	117 116-120	14/8
3.73	54:44	2:00	18:28	110 98-122	15/0

Elevation

Asc 112m, Range 62m, Flat prediction 52:01

Elevation Graph

Biggest Climbs (m)	Min/mi
18 12.2%	13:03
15 14.2%	20:05
14 8.5%	13:33
11 10.3%	9:37
11 8.1%	17:27
10 8.5%	10:28
See your biggest climbs

Cadence

138 (242 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	39.6	162	2	20:29	11:11
Walk	56.9	114	1.7	32:17	18:42
Pause	3.5	-	-	1:58	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:52	35.94%	More
800m	5:11	10:26	40.60%	More
1km	6:53	11:04	39.88%	More
Mile	11:36	11:36	40.16%	More
5k	44:16	14:15	35.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:50	11:50	39.36
5km	42:52	13:48	37.03
5M	1:13:36	14:43	35.25
10km	1:34:13	15:10	34.44
10M	2:41:46	16:11	33.22
Half	3:39:50	16:47	32.13
20M	5:55:30	17:47	31.49
Mara	8:03:07	18:26	30.90

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