Wed 31st Mar 2021 at 6:00pm by IanS

Run > General

drizzle
breezy
cold

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Time
42:57
Miles
4.05
Min/mi
10:36
Pacing
81.6%
WAVA
47.79
Stride(cm)
98
Cals
508
Cadence
155
Asc(m)
135
Hillscore
10
Surface
Road

Notes & Comments

Wee run before tea. Knee feeling better, pace improving slightly as well.
===================
Split Summary
===
1) 1m - 11:22(11:22/m) 125cal 5.27/6.85mph
2) 1m - 9:49(9:49/m) 130cal 6.11/6.95mph
3) 1m - 9:58(9:58/m) 129cal 6.02/6.78mph
4) 1m - 10:55(10:55/m) 120cal 5.49/7.03mph
5) 0.05m - 53(18:33/m) 4cal 3.24/4.09mph

11:22 9:49 9:58 10:55 53

Pin Map

Dreghorn-Hunters Tryst-Caiystane-Oxgangs-Firhill

0mi in 0

Pace

19%

12%

29%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.87	10:00	10:00	11:32	149 110-166	76/41
1.87	20:00	10:00	9:56	159 114-168	49/57
2.88	30:00	10:00	9:57	159 118-168	43/80
3.82	40:00	10:00	10:39	153 116-168	52/61
4.05	42:58	2:58	12:53	145 108-166	26/18

Elevation

Asc 135m, Range 75m, Flat prediction 42:55

Elevation Graph

Biggest Climbs (m)	Min/mi
24 8.5%	11:10
23 21.1%	12:42
21 10.5%	8:53
19 8.5%	10:58
10 7.8%	10:01
See your biggest climbs

Cadence

155 (168 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.6	161	3.6	35:04	9:47
Walk	18.4	117	0.5	7:54	17:04

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:45	39.98%	More
800m	4:29	9:01	46.24%	More
1km	5:39	9:06	47.68%	More
Mile	9:35	9:35	47.83%	More
5k	31:20	10:05	49.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:46	8:46	52.24
5km	31:47	10:14	49.09
5M	54:34	10:55	46.69
10km	1:09:51	11:14	45.61
10M	1:59:55	12:00	43.99
Half	2:42:58	12:26	42.53
20M	4:23:32	13:11	41.68
Mara	5:58:08	13:40	40.89

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Session Intensity	4
Training Load	172