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Sun 18th Nov 2018 at 8:00am by IanS

Run > Race
  • cold
  • Time
    6:32:19
  • Miles
    30.63
  • Min/mi
    12:48
  • Pacing
    59.5%
  • WAVA
    43.51
  • Stride(cm)
    83
  • Cals
    3680
  • Cadence
    152
  • Asc(m)
    1192
  • Hillscore
    108
  • Surface
    Mixed

Notes & Comments

Tweed Valley ultra 50k. Plodded round with two or three other Harmonies although foot was pretty sore in second half

===============
Split Summary
===
1) 1m - 11:16(11:16/m) 129cal 5.32/6.53mph
2) 1m - 13:17(13:17/m) 113cal 4.52/6.28mph
3) 1m - 12:33(12:33/m) 123cal 4.78/6.97mph
4) 1m - 10:25(10:25/m) 132cal 5.76/6.91mph
5) 1m - 9:18(9:18/m) 130cal 6.45/7.33mph
6) 1m - 9:32(9:32/m) 132cal 6.3/6.57mph
7) 1m - 9:26(9:26/m) 132cal 6.36/6.72mph
8) 1m - 11:33(11:33/m) 127cal 5.19/6.53mph
9) 1m - 17:32(17:32/m) 112cal 3.42/16.76mph
10) 1m - 15:21(15:21/m) 104cal 3.91/6.01mph
11) 1m - 11:41(11:41/m) 120cal 5.14/7.37mph
12) 1m - 11:31(11:31/m) 123cal 5.21/6.32mph
13) 1m - 14:20(14:20/m) 120cal 4.19/6.72mph
14) 1m - 19:26(19:26/m) 94cal 3.09/5.47mph
15) 1m - 20:39(20:39/m) 91cal 2.9/3.82mph
16) 1m - 10:32(10:32/m) 133cal 5.69/6.26mph
17) 1m - 9:31(9:31/m) 131cal 6.31/6.68mph
18) 1m - 9:35(9:35/m) 132cal 6.26/6.53mph
19) 1m - 9:20(9:20/m) 132cal 6.43/6.78mph
20) 1m - 10:15(10:15/m) 133cal 5.85/6.57mph
21) 1m - 14:58(14:58/m) 109cal 4.01/8.54mph
22) 1m - 16:14(16:14/m) 119cal 3.7/6.7mph
23) 1m - 11:10(11:10/m) 134cal 5.37/6.1mph
24) 1m - 13:14(13:14/m) 119cal 4.53/7.03mph
25) 1m - 11:32(11:32/m) 126cal 5.2/6.43mph
26) 1m - 12:09(12:09/m) 119cal 4.94/6.35mph
27) 1m - 11:16(11:16/m) 126cal 5.33/6.45mph
28) 1m - 14:41(14:41/m) 106cal 4.08/6.16mph
29) 1m - 17:44(17:44/m) 100cal 3.38/5.99mph
30) 1m - 13:55(13:55/m) 112cal 4.31/6.89mph
31) 0.63m - 8:22(13:21/m) 67cal 4.49/7.01mph
11:16 13:17 12:33 10:25 9:18 9:32 9:26 11:33 17:32 15:21 11:41 11:31 14:20 19:26 20:39 10:32 9:31 9:35 9:20 10:15 14:58 16:14 11:10 13:14 11:32 12:09 11:16 14:41 17:44 13:55 8:22
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

43% 13% 22% 20% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 11:17 11:17 11:17 163 118-180 80/2
2.00 24:34 13:17 13:17 150 102-178 100/6
3.00 37:06 12:32 12:32 151 98-186 54/40
4.00 47:32 10:25 10:25 162 112-184 9/68
5.00 56:50 9:19 9:19 167 160-180 3/99
6.00 1:06:22 9:32 9:32 163 160-174 3/16
7.00 1:15:48 9:26 9:26 164 160-168 5/11
8.00 1:27:22 11:34 11:34 156 114-170 22/3
9.00 1:44:53 17:31 17:31 134 94-170 89/3
10.00 2:00:14 15:21 15:21 140 92-180 84/58
11.00 2:11:54 11:41 11:41 151 110-180 30/65
12.00 2:23:25 11:31 11:31 161 102-176 16/83
13.00 2:37:46 14:20 14:20 156 118-172 38/23
14.00 2:57:12 19:26 19:26 113 90-168 185/0
15.00 3:17:51 20:39 20:39 112 88-130 128/0
16.00 3:28:23 10:32 10:32 165 114-172 5/104
17.00 3:37:54 9:31 9:31 167 164-172 0/115
18.00 3:47:29 9:35 9:35 167 160-174 7/77
19.00 3:56:49 9:20 9:20 167 162-170 0/82
20.00 4:07:05 10:16 10:16 165 118-172 4/12
21.00 4:22:02 14:57 14:57 142 110-186 16/2
22.00 4:38:16 16:14 16:14 150 88-180 19/34
23.00 4:49:26 11:10 11:10 166 118-172 15/11
24.00 5:02:41 13:14 13:14 151 112-176 9/3
25.00 5:14:13 11:32 11:32 158 112-174 13/8
26.00 5:26:22 12:09 12:09 153 118-174 5/5
27.00 5:37:38 11:16 11:16 162 118-182 11/5
28.00 5:52:19 14:42 14:42 136 30-180 38/3
29.00 6:10:04 17:44 17:44 119 88-176 120/0
30.00 6:23:58 13:54 13:54 152 110-184 31/69
30.63 6:32:20 8:22 13:22 167 116-190 5/103

Elevation

Asc 1192m, Range 389m, Flat prediction 5:55:18
Elevation Graph
Biggest Climbs (m) Min/mi
366 9.9% 18:59
174 8.3% 17:07
169 6.8% 16:57
100 8.1% 13:36
80 5.7% 11:23
51 6.8% 14:26
See your biggest climbs

Cadence

152 (190 max) Stride Length: 83cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 61.3 166 22.7 4:00:23 10:34
Walk 38.7 115 7.9 2:31:40 19:13
Still 0.1 - - 17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:46 39.44% More
800m 4:32 9:07 44.94% More
1km 5:40 9:07 47.33% More
Mile 9:17 9:17 49.92% More
5k 29:16 9:25 52.43% More
5 miles 49:14 9:51 50.88% More
10k 1:04:21 10:21 48.63% More
10 miles 1:56:04 11:36 44.31% More
Half 2:36:10 11:55 43.85% More
20 miles 4:07:05 12:21 43.03% More
Mara 5:28:17 12:32 43.33% More

Predictions

Dist Time Per Mile WAVA
1M 8:03 8:03 57.57
5km 29:09 9:23 52.62
5M 50:03 10:01 50.04
10km 1:04:04 10:19 48.85
10M 1:50:00 11:00 46.76
Half 2:29:29 11:25 45.43
20M 4:01:45 12:05 43.98
Mara 5:28:31 12:32 43.30

Bespoke Fields

Amend your bespoke fields
Session Intensity 5
Training Load 1960
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