Mon 8th Jul 2019 at 1:00pm by IanS

Run > Trail Run

breezy
warm

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Time
3:02:35
Miles
8.74
Min/mi
20:53
Pacing
50%
WAVA
24.61
Stride(cm)
67
Cals
812
Cadence
115
Asc(m)
388
Hillscore
34
Surface
Road

Notes & Comments

Wee bimble up Wideford hill with L. Lovely day and cracking views all round
===============
Split Summary
===
1) 1m - 17:46(17:46/m) 88cal 3.38/5.66mph
2) 1m - 17:31(17:31/m) 89cal 3.43/3.84mph
3) 1m - 16:44(16:44/m) 88cal 3.59/4.13mph
4) 1m - 29:06(29:06/m) 92cal 2.06/3.76mph
5) 1m - 33:31(33:31/m) 94cal 1.79/5.22mph
6) 1m - 22:35(22:35/m) 94cal 2.66/5.97mph
7) 1m - 15:23(15:23/m) 100cal 3.9/6.76mph
8) 1m - 14:28(14:28/m) 98cal 4.15/7.14mph
9) 0.74m - 15:31(21:03/m) 69cal 2.85/3.8mph

17:46 17:31 16:44 29:06 33:31 22:35 15:23 14:28 15:31

Pin Map

0mi in 0

Pace

95%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.57	10:00	10:00	17:37	116 98-154	7/5
1.13	20:00	10:00	17:46	114 98-124	15/5
1.73	30:00	10:00	16:38	112 106-118	36/3
2.28	40:00	10:00	18:05	108 98-116	56/2
2.91	50:00	10:00	15:58	113 96-124	60/0
3.30	1:00:00	10:00	25:38	107 88-122	36/16
3.60	1:10:00	10:00	33:13	107 98-118	30/2
3.98	1:20:00	10:00	26:42	110 92-130	6/17
4.37	1:30:00	10:00	25:35	110 88-156	0/52
4.65	1:40:00	10:00	35:43	111 94-122	6/43
4.88	1:50:00	10:00	43:37	92 30-138	35/1
5.19	2:00:00	10:00	32:03	107 30-156	57/0
5.59	2:10:00	10:00	24:57	113 84-222	13/53
6.19	2:20:00	10:00	16:43	120 106-162	0/57
6.78	2:30:00	10:00	16:51	122 108-228	4/57
7.60	2:40:00	10:00	12:16	142 112-166	0/46
8.12	2:50:00	10:00	19:01	115 100-124	4/8
8.61	3:00:00	10:00	20:26	115 102-124	4/5
8.74	3:02:36	2:36	20:51	115 112-118	2/0

Elevation

Asc 388m, Range 219m, Flat prediction 3:02:08

Elevation Graph

Biggest Climbs (m)	Min/mi
144 6.0%	19:48
99 16.4%	31:55
43 7.5%	28:15
41 3.4%	17:32
16 1.5%	17:19
See your biggest climbs

Cadence

115 (228 max) Stride Length: 67cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	4.6	161	0.7	8:29	11:59
Walk	95.1	111	8	2:53:44	21:38
Still	0.2	-	-	23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:06	37.95%	More
800m	5:33	11:10	36.70%	More
1km	7:21	11:49	36.14%	More
Mile	12:57	12:57	34.80%	More
5k	51:41	16:38	29.69%	More
5 miles	1:48:32	21:42	23.07%	More
10k	2:15:44	21:51	23.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	15:33	15:33	28.97
5km	56:23	18:09	27.21
5M	1:36:49	19:22	25.86
10km	2:03:55	19:57	25.25
10M	3:32:46	21:17	24.34
Half	4:49:09	22:04	23.53
20M	7:47:35	23:23	23.06
Mara	10:35:26	24:15	22.62

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Session Intensity	3
Training Load	546