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Sat 5th Mar 2016 at 1:00pm by Flatlander
Run > Race
breezy
cold
-
Time
2:59:28
-
Miles
20.28
-
Min/mi
8:51
-
Pacing
87.5%
-
WAVA
63.17
-
Cals
2095
-
Asc(m)
615
-
Hillscore
55
-
Surface
Road
Notes & Comments
Rhayader Round the Lakes 20 miles. Wore 3 pairs of gloves and 3 T-shirts. Viscous hail shower 6-7 miles.
1) 1m - 8:20(8:20/m) 102cal 8:20
2) 1m - 8:50(8:50/m) 104cal 8:58
Start of 3 miles mountain climbing
3) 1m - 9:42(9:42/m) 104cal 9:54
4) 1m - 11:11(11:11/m) 102cal 10:31
5) 1m - 9:23(9:23/m) 103cal 9:36
6) 1m - 7:45(7:45/m) 104cal
Developed pain in L thigh
7) 1m - 9:01(9:01/m) 104cal
8) 1m - 8:48(8:48/m) 104cal 9:03
Thigh pain went away
With several Lytchett Manor Striders and Forest of Dean runners for next 4 miles
9) 1m - 8:10(8:10/m) 104cal 8:21 Quads starting to ache a bit
10) 1m - 8:19(8:19/m) 103cal 8:21
11) 1m - 8:08(8:08/m) 103cal 8:20
12) 1m - 8:17(8:17/m) 104cal 8:21
13) 1m - 8:46(8:46/m) 105cal 9:22 I slowed up a hill but still enough for all the Lytchett and FoD runners bar one to fall away
14) 1m - 8:41(8:41/m) 103cal 8:11 out-and-back 2 miles by Caban-coch Reservoir miles 14 and 15
15) 1m - 8:39(8:39/m) 103cal 8:40
16) 1m - 8:37(8:37/m) 103cal 8:58
17) 1m - 8:30(8:30/m) 103cal 8:33
Quads now very stiff and painful
18) 1m - 8:40(8:40/m) 102cal 8:44
19) 1m - 9:02(9:03/m) 103cal 10:07 struggle up the nasty hill
20) 1m - 10:02(10:02/m) 102cal
21) 0.29m - 2:37(9:04/m) 30cal
8:20 8:50 9:42 11:11 9:23 7:45 9:01 8:48 8:10 8:19 8:08 8:17 8:46 8:41 8:39 8:37 8:30 8:40 9:02 10:02 2:37
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
| 1.00 |
8:20 |
8:20 |
8:20 |
14/19 |
| 2.00 |
17:10 |
8:51 |
8:51 |
37/1 |
| 3.00 |
26:54 |
9:43 |
9:43 |
76/0 |
| 4.00 |
38:04 |
11:10 |
11:10 |
94/0 |
| 5.00 |
47:25 |
9:21 |
9:21 |
36/34 |
| 6.00 |
55:11 |
7:47 |
7:47 |
0/108 |
| 7.00 |
1:04:12 |
9:00 |
9:00 |
32/9 |
| 8.00 |
1:13:02 |
8:50 |
8:50 |
23/15 |
| 9.00 |
1:21:12 |
8:10 |
8:10 |
9/42 |
| 10.00 |
1:29:30 |
8:18 |
8:18 |
12/30 |
| 11.00 |
1:37:38 |
8:08 |
8:08 |
18/34 |
| 12.00 |
1:45:56 |
8:18 |
8:18 |
18/27 |
| 13.00 |
1:54:43 |
8:47 |
8:47 |
39/11 |
| 14.00 |
2:03:23 |
8:41 |
8:41 |
31/49 |
| 15.00 |
2:12:03 |
8:39 |
8:39 |
13/23 |
| 16.00 |
2:20:40 |
8:37 |
8:37 |
30/29 |
| 17.00 |
2:29:09 |
8:29 |
8:29 |
3/45 |
| 18.00 |
2:37:51 |
8:42 |
8:42 |
17/29 |
| 19.00 |
2:46:54 |
9:03 |
9:03 |
8/15 |
| 20.00 |
2:56:54 |
10:00 |
10:00 |
34/34 |
| 20.28 |
2:59:29 |
2:35 |
9:09 |
10/0 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
273 6.3% |
9:45
|
|
46 3.7% |
11:00
|
|
40 3.8% |
8:37
|
|
35 3.5% |
8:04
|
|
31 3.5% |
7:59
|
|
24 8.5% |
8:11
|
|
See your biggest climbs
|
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:47 |
7:11 |
49.61% |
More |
| 800m |
3:45 |
7:33 |
56.52% |
More |
| 1km |
4:43 |
7:35 |
59.38% |
More |
| Mile |
7:44 |
7:44 |
62.92% |
More |
| 5k |
25:12 |
8:07 |
63.52% |
More |
| 5 miles |
41:11 |
8:14 |
63.60% |
More |
| 10k |
51:44 |
8:20 |
63.31% |
More |
| 10 miles |
1:24:25 |
8:27 |
63.84% |
More |
| Half |
1:50:46 |
8:27 |
64.82% |
More |
| 20 miles |
2:56:53 |
8:51 |
63.12% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:23 |
7:23 |
65.92 |
| 5km |
24:34 |
7:54 |
65.17 |
| 5M |
40:41 |
8:08 |
64.38 |
| 10km |
51:13 |
8:15 |
63.94 |
| 10M |
1:24:49 |
8:29 |
63.54 |
| Half |
1:52:56 |
8:37 |
63.06 |
| 20M |
2:56:50 |
8:51 |
63.14 |
| Mara |
3:55:27 |
8:59 |
63.48 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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