Sun 14th Jul 2019 at 4:00pm by IanS

Run > General

v warm

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Time
1:08:38
Miles
6.09
Min/mi
11:16
Pacing
77%
WAVA
44.66
Stride(cm)
96
Cals
738
Cadence
148
Asc(m)
176
Hillscore
19
Surface
Mixed

Notes & Comments

Warm plod. Legs not having any of it today, too warm
==============
Split Summary
===
1) 1m - 10:32(10:32/m) 126cal 5.7/7.28mph
2) 1m - 13:54(13:54/m) 109cal 4.32/7.08mph
3) 1m - 11:45(11:45/m) 119cal 5.1/7.2mph
4) 1m - 10:11(10:11/m) 125cal 5.89/7.53mph
5) 1m - 11:08(11:08/m) 121cal 5.39/7.62mph
6) 1m - 10:05(10:05/m) 127cal 5.95/8.1mph
7) 0.09m - 1:01(11:21/m) 11cal 5.29/6.85mph

10:32 13:54 11:45 10:11 11:08 10:05 1:01

Pin Map

Hunters Tryst-Swanston-BonalyRedford

0mi in 0

Pace

42%

13%

27%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.97	10:00	10:00	10:21	155 96-168	37/6
1.63	20:00	10:00	15:01	135 88-198	63/31
2.40	30:00	10:00	13:02	134 96-168	72/9
3.32	40:00	10:00	10:51	153 98-180	1/105
4.34	50:00	10:00	9:48	157 110-240	5/39
5.26	1:00:00	10:00	10:56	147 112-162	23/18
6.09	1:08:38	8:38	10:21	152 112-164	22/13

Elevation

Asc 176m, Range 153m, Flat prediction 1:03:05

Elevation Graph

Biggest Climbs (m)	Min/mi
71 5.3%	12:55
49 7.0%	15:55
37 3.4%	10:31
19 2.6%	12:27
17 3.5%	10:21
See your biggest climbs

Cadence

148 (240 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.3	159	4.9	48:15	9:51
Walk	29.7	111	1.2	20:23	17:09

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:53	38.88%	More
800m	4:39	9:21	43.83%	More
1km	5:43	9:12	46.45%	More
Mile	9:42	9:42	46.45%	More
5k	32:14	10:22	47.60%	More
5 miles	56:48	11:22	44.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:49	8:49	51.09
5km	31:57	10:17	48.02
5M	54:52	10:58	45.63
10km	1:10:13	11:18	44.57
10M	2:00:34	12:03	42.95
Half	2:43:50	12:30	41.53
20M	4:24:57	13:15	40.69
Mara	6:00:03	13:45	39.93

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Session Intensity	5
Training Load	340