Mon 2nd Jan 2017 at 1:00pm by HappyG(rrr)

Run > Medium Long Run

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Time
2:24:00
Miles
12.16
Min/mi
11:51
Pacing
53%
WAVA
40.78
Stride(cm)
80
Cals
1290
Cadence
170
Asc(m)
42
Hillscore
56
Surface
Road

Notes & Comments

1 comments

Brilliant club hilly run. Harlaw, Capelaw, Allermuir, Castlelaw (all the way up!), then White Cleuch as alternative way back, which everyone enjoyed. Amazing views. Better than the 6 mile pub run option. Tried the pub after but really couldn't face it! :-)

G

Split Summary
===
1) 1m - 10:44(10:44/m) 108cal 5.59/6.51mph
2) 1m - 9:36(9:36/m) 119cal 6.25/6.87mph
3) 1m - 16:46(16:46/m) 94cal 3.58/6.22mph
4) 1m - 13:17(13:17/m) 99cal 4.52/7.31mph
5) 1m - 14:21(14:21/m) 102cal 4.18/8.18mph
6) 1m - 15:21(15:21/m) 99cal 3.91/7.97mph
7) 1m - 10:17(10:17/m) 107cal 5.84/7.41mph
8) 1m - 10:07(10:07/m) 113cal 5.93/7.68mph
9) 1m - 12:13(12:13/m) 100cal 4.91/6.68mph
10) 1m - 11:48(11:48/m) 105cal 5.08/9.23mph
11) 1m - 9:38(9:38/m) 109cal 6.23/9.5mph
12) 1m - 8:43(8:43/m) 116cal 6.89/8.66mph
13) 0.16m - 1:09(7:14/m) 19cal 8.3/8.79mph

10:44 9:36 16:46 13:17 14:21 15:21 10:17 10:07 12:13 11:48 9:38 8:43 1:09

Corrah
Looks like a lovely route xx

Pin Map

0mi in 0

Pace

49%

24%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:24	5:24	10:48	174 166-182	29/0
1.00	10:43	5:20	10:39	177 166-180	15/0
1.50	15:35	4:51	9:43	177 170-182	28/0
2.00	20:20	4:45	9:30	177 172-180	32/0
2.50	28:23	8:04	16:07	163 108-178	83/0
3.00	37:07	8:43	17:27	149 94-206	40/59
3.50	43:13	6:07	12:13	164 106-176	47/2
4.00	50:24	7:10	14:21	170 124-208	37/39
4.50	59:22	8:58	17:57	175 118-238	29/73
5.00	1:04:44	5:23	10:45	174 164-180	33/8
5.50	1:14:56	10:12	20:24	188 146-226	39/118
6.00	1:20:06	5:09	10:18	175 160-194	0/82
6.50	1:24:49	4:44	9:27	169 126-180	6/14
7.00	1:30:22	5:33	11:05	172 114-184	8/42
7.50	1:34:56	4:34	9:09	173 120-180	9/6
8.00	1:40:29	5:33	11:06	171 160-176	26/11
8.50	1:46:16	5:47	11:35	167 108-178	24/11
9.00	1:52:42	6:26	12:51	164 80-180	35/8
9.50	1:58:27	5:44	11:29	166 112-180	11/37
10.00	2:04:30	6:03	12:06	166 124-180	20/18
10.50	2:09:19	4:50	9:40	173 162-182	3/10
11.00	2:14:08	4:49	9:37	167 112-178	0/19
11.50	2:18:59	4:51	9:42	166 102-176	0/28
12.00	2:22:51	3:52	7:43	175 166-182	2/24
12.15	2:23:56	1:05	7:03	174 124-184	0/8

Elevation

Asc 42m, Range 303m, Flat prediction 2:12:54

Elevation Graph

Biggest Climbs (m)	Min/mi
203 4.8%	11:48
89 10.1%	14:48
73 15.8%	16:44
55 8.3%	15:00
40 6.5%	14:05
36 4.3%	13:15
See your biggest climbs

Cadence

170 (238 max) Stride Length: 80cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.1	172	11.7	2:09:43	11:03
Walk	9.9	113	0.4	14:13	34:02

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:54	47.19%	More
800m	3:40	7:23	51.44%	More
1km	4:40	7:30	52.84%	More
Mile	8:27	8:27	49.67%	More
5k	30:41	9:52	46.51%	More
5 miles	52:18	10:28	44.38%	More
10k	1:04:57	10:27	44.62%	More
10 miles	2:01:53	12:11	39.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:30	8:30	49.35
5km	30:41	9:53	46.50
5M	52:37	10:31	44.11
10km	1:07:18	10:50	43.05
10M	1:55:23	11:32	41.49
Half	2:36:40	11:58	40.11
20M	4:13:02	12:39	39.35
Mara	5:43:35	13:07	38.64

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