Wed 1st Jan 2020 at 9:00am by IanS

Run > parkrun

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Time
29:39
Miles
3.18
Min/mi
9:19
Pacing
81%
WAVA
53.48
Stride(cm)
107
Cals
408
Cadence
161
Asc(m)
38
Hillscore
3
Surface
Road

Notes & Comments

New Year Porty parkrun. Still with a bit of lurgy so started easy but wound it up a bit towards the end

=====================
Split Summary
===
1) 1m - 10:31(10:31/m) 128cal 5.71/6.59mph
2) 1m - 9:00(9:00/m) 130cal 6.67/8.39mph
3) 1m - 8:49(8:49/m) 129cal 6.81/7.16mph
4) 0.18m - 1:20(7:34/m) 21cal 7.92/8.77mph

10:31 9:00 8:49 1:20

Pin Map

Portobello parkrun, Edinburgh

0mi in 0

Pace

12%

39%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.94	10:00	10:00	10:37	158 118-166	11/11
2.06	20:00	10:00	8:59	162 156-172	13/13
3.18	29:40	9:40	8:38	164 158-182	14/13

Elevation

Asc 38m, Range 10m, Flat prediction 29:16

Elevation Graph

Biggest Climbs (m)	Min/mi
10 1.3%	9:13
10 1.3%	8:55
10 1.3%	10:18
See your biggest climbs

Cadence

161 (182 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	161	3.2	29:36	9:20
Walk	0.2	118	0	4	16:07

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:57	43.77%	More
800m	4:07	8:17	49.87%	More
1km	5:12	8:22	51.45%	More
Mile	8:36	8:36	52.84%	More
5k	28:20	9:07	54.59%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	57.01
5km	28:53	9:18	53.56
5M	49:35	9:55	50.94
10km	1:03:28	10:13	49.75
10M	1:48:57	10:54	47.97
Half	2:28:04	11:18	46.38
20M	3:59:27	11:58	45.44
Mara	5:25:24	12:25	44.59

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Session Intensity	4
Training Load	120