Sat 27th Jun 2015 at 7:00am by bigfatjoe
Run > Trail Run
-
Time
4:48:26
-
Miles
21.88
-
Min/mi
13:11
-
Pacing
45%
-
WAVA
34.80
-
Cals
3275
-
Asc(m)
42
-
Hillscore
111
-
Surface
Road
Notes & Comments
2 comments
Run on the GNW trail again. We did CP5 back towards CP4 and then returned to CP5. It was an interesting run with some runnable bits (as you can see) but some very slow bits as well.
Overall elevation gain was 1,420m which is the equivalent of sea level to the top of Ben Nevis (and about 80m more) and then back down again!!!! So a lot of climbing. Lots of stairs, hills and craziness. There were about 15 of us on the run, so really good fun:-)
Split Summary
===
1) 1km - 8:21(8:21/km) 84cal 7.19/12.3kmph
2) 1km - 14:16(14:16/km) 79cal 4.2/12.46kmph
3) 1km - 8:10(8:10/km) 89cal 7.35/13.02kmph
4) 1km - 5:14(5:14/km) 102cal 11.46/14.09kmph
5) 1km - 5:26(5:26/km) 110cal 11.05/16.88kmph
6) 1km - 5:23(5:23/km) 101cal 11.16/14.06kmph
7) 1km - 6:03(6:03/km) 105cal 9.91/13.16kmph
8) 1km - 6:38(6:38/km) 102cal 9.04/11.77kmph
9) 1km - 8:44(8:44/km) 99cal 6.87/12.21kmph
10) 1km - 14:44(14:44/km) 75cal 4.07/8.77kmph
11) 1km - 6:48(6:48/km) 96cal 8.82/11.65kmph
12) 1km - 6:50(6:50/km) 92cal 8.78/11.8kmph
13) 1km - 8:44(8:44/km) 80cal 6.87/14.44kmph
14) 1km - 13:07(13:07/km) 79cal 4.57/9.26kmph
15) 1km - 12:20(12:20/km) 79cal 4.87/10.26kmph
16) 1km - 5:57(5:57/km) 98cal 10.09/11.95kmph
17) 1km - 6:32(6:32/km) 97cal 9.19/11.47kmph
18) 1km - 5:28(5:28/km) 100cal 10.97/14.32kmph
19) 1km - 5:16(5:16/km) 103cal 11.4/14.76kmph
20) 1km - 5:49(5:49/km) 101cal 10.31/12.7kmph
21) 1km - 8:57(8:57/km) 94cal 6.7/12.31kmph
22) 1km - 13:52(13:52/km) 77cal 4.33/9.16kmph
23) 1km - 9:33(9:33/km) 86cal 6.28/18.32kmph
24) 1km - 5:33(5:33/km) 100cal 10.8/16.25kmph
25) 1km - 6:44(6:44/km) 98cal 8.91/14.49kmph
26) 1km - 7:13(7:13/km) 93cal 8.31/14.22kmph
27) 1km - 8:30(8:30/km) 97cal 7.06/15.27kmph
28) 1km - 6:03(6:03/km) 103cal 9.92/14.63kmph
29) 1km - 6:39(6:39/km) 96cal 9.03/12.39kmph
30) 1km - 5:56(5:56/km) 98cal 10.12/13.62kmph
31) 1km - 6:06(6:06/km) 101cal 9.85/12.43kmph
32) 1km - 6:02(6:02/km) 100cal 9.95/12.05kmph
33) 1km - 10:57(10:57/km) 79cal 5.48/11.74kmph
34) 1km - 9:22(9:22/km) 85cal 6.4/14.7kmph
35) 1km - 15:25(15:25/km) 78cal 3.89/11.24kmph
36) 0.21km - 1:46(8:25/km) 19cal 7.12/9.95kmph
8:21 14:16 8:10 5:14 5:26 5:23 6:03 6:38 8:44 14:44 6:48 6:50 8:44 13:07 12:20 5:57 6:32 5:28 5:16 5:49 8:57 13:52 9:33 5:33 6:44 7:13 8:30 6:03 6:39 5:56 6:06 6:02 10:57 9:22 15:25 1:46
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
17:06 |
17:06 |
17:06 |
77/157 |
| 2.00 |
33:05 |
15:59 |
15:59 |
3/149 |
| 3.00 |
41:48 |
8:43 |
8:43 |
30/19 |
| 4.00 |
50:38 |
8:51 |
8:51 |
28/17 |
| 5.00 |
1:01:03 |
10:25 |
10:25 |
22/9 |
| 6.00 |
1:21:45 |
20:42 |
20:42 |
97/19 |
| 7.00 |
1:35:21 |
13:36 |
13:36 |
95/30 |
| 8.00 |
1:48:13 |
12:52 |
12:52 |
66/16 |
| 9.00 |
2:09:47 |
21:34 |
21:34 |
57/97 |
| 10.00 |
2:25:27 |
15:40 |
15:40 |
35/15 |
| 11.00 |
2:35:15 |
9:48 |
9:48 |
33/3 |
| 12.00 |
2:43:49 |
8:33 |
8:33 |
4/52 |
| 13.00 |
2:55:47 |
11:58 |
11:58 |
10/73 |
| 14.00 |
3:17:30 |
21:43 |
21:43 |
131/21 |
| 15.00 |
3:26:27 |
8:57 |
8:57 |
30/48 |
| 16.00 |
3:38:12 |
11:46 |
11:46 |
11/180 |
| 17.00 |
3:50:08 |
11:56 |
11:56 |
19/30 |
| 18.00 |
4:00:41 |
10:33 |
10:33 |
3/15 |
| 19.00 |
4:10:18 |
9:37 |
9:37 |
12/33 |
| 20.00 |
4:21:39 |
11:21 |
11:21 |
29/23 |
| 21.00 |
4:38:29 |
16:50 |
16:50 |
122/65 |
| 21.88 |
4:57:44 |
19:15 |
21:56 |
176/8 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
194 34.2% |
27:12
|
|
176 24.7% |
18:59
|
|
144 15.0% |
17:39
|
|
131 22.5% |
22:40
|
|
97 12.9% |
26:08
|
|
85 24.3% |
19:26
|
|
See your biggest climbs
|
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:56 |
7:48 |
37.10% |
More |
| 800m |
4:05 |
8:12 |
41.35% |
More |
| 1km |
5:05 |
8:12 |
43.30% |
More |
| Mile |
8:20 |
8:20 |
45.41% |
More |
| 5k |
28:42 |
9:14 |
44.78% |
More |
| 5 miles |
52:46 |
10:33 |
39.92% |
More |
| 10k |
1:07:31 |
10:52 |
39.11% |
More |
| 10 miles |
1:56:05 |
11:36 |
37.69% |
More |
| Half |
2:45:41 |
12:39 |
34.99% |
More |
| 20 miles |
4:19:18 |
12:58 |
35.16% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:57 |
10:57 |
34.58 |
| 5km |
36:26 |
11:44 |
35.27 |
| 5M |
1:00:20 |
12:04 |
34.92 |
| 10km |
1:15:57 |
12:13 |
34.76 |
| 10M |
2:05:47 |
12:35 |
34.78 |
| Half |
2:47:27 |
12:47 |
34.36 |
| 20M |
4:22:14 |
13:07 |
34.76 |
| Mara |
5:49:08 |
13:20 |
34.82 |
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Pretty amazing run. With the elevation changes the half marathon time "prediction" is pretty much the same as my Barcelona HM, which was a bit flatter. Great training run.
Yeah it is great fun getting out there with so many of us! It was extremely hilly, but I am sure Barcelona wasn't completely flat!