Wed 8th Jul 2020 at 6:00pm by IanS

Run > General

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Time
1:04:18
Miles
6.72
Min/mi
9:34
Pacing
85.6%
WAVA
53.35
Stride(cm)
107
Cals
864
Cadence
158
Asc(m)
121
Hillscore
10
Surface
Mixed

Notes & Comments

Evening bimble to keep up the VGGU miles. Legs a wee bit tired but generally feeling okay
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Split Summary
===
1) 1m - 10:47(10:47/m) 122cal 5.57/7.01mph
2) 1m - 9:32(9:32/m) 129cal 6.3/7.47mph
3) 1m - 8:56(8:56/m) 129cal 6.72/6.99mph
4) 1m - 9:52(9:52/m) 127cal 6.08/6.93mph
5) 1m - 9:25(9:25/m) 131cal 6.37/6.95mph
6) 1m - 9:06(9:06/m) 131cal 6.59/7.22mph
7) 0.72m - 6:40(9:16/m) 95cal 6.47/6.97mph

10:47 9:32 8:56 9:52 9:25 9:06 6:40

Pin Map

Colinton 4 mile route via Redford and Tesco

0mi in 0

Pace

11%

31%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.92	10:00	10:00	10:53	147 110-160	37/3
1.98	20:00	10:00	9:28	159 118-238	2/44
3.09	30:00	10:00	8:58	160 154-166	22/22
4.09	40:00	10:00	9:59	156 112-164	21/11
5.16	50:00	10:00	9:22	160 118-166	8/24
6.27	1:00:00	10:00	9:03	161 156-166	9/14
6.72	1:04:18	4:18	9:28	163 158-172	18/2

Elevation

Asc 121m, Range 55m, Flat prediction 1:02:44

Elevation Graph

Biggest Climbs (m)	Min/mi
36 3.3%	11:10
20 1.4%	9:39
18 3.6%	9:37
13 1.1%	9:17
11 4.3%	9:09
See your biggest climbs

Cadence

158 (238 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.1	160	6.5	59:52	9:16
Walk	6.9	114	0.3	4:26	17:24

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	40.57%	More
800m	4:20	8:43	47.44%	More
1km	5:23	8:40	49.66%	More
Mile	8:48	8:48	51.61%	More
5k	28:39	9:13	53.98%	More
5 miles	46:29	9:18	54.34%	More
10k	58:05	9:21	54.36%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:23	7:23	61.51
5km	26:46	8:37	57.80
5M	45:57	9:11	54.97
10km	58:50	9:28	53.67
10M	1:41:00	10:06	51.75
Half	2:17:15	10:29	50.03
20M	3:41:57	11:06	49.03
Mara	5:01:38	11:31	48.10

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Session Intensity	4
Training Load	256