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Sun 11th Dec 2022 at 7:00am by K5 Gus

Run > Race
  • Time
    4:18:52
  • Miles
    30.34
  • Min/mi
    8:32
  • Pacing
    88.7%
  • WAVA
    66.52
  • Stride(cm)
    106
  • Cals
    3413
  • Cadence
    178
  • BPM
    158
  • %MHR
    84
  • B/mi
    1347
  • Asc(m)
    397
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

Shale Trail 50km, 8th/43, 1st M50
Snowy and icy underfoot put an end to any attempt at a fast time (plus still not fully recovered from G033 5 weeks ago I don't think).
Beautiful crisp, sunny day once we were able to switch the headtorches off, always nice to run a new route.
Slightly less than 50km as they made a course change to avoid a steep icy path

Split Summary
===
1) 1m - 7:47(7:47/m) 151/159bpm [1175b/mi] 104cal
2) 1m - 7:58(7:58/m) 155/161bpm [1234b/mi] 110cal
3) 1m - 7:56(7:56/m) 162/170bpm [1286b/mi] 116cal
4) 1m - 8:30(8:30/m) 162/170bpm [1377b/mi] 122cal
5) 1m - 8:28(8:28/m) 162/168bpm [1372b/mi] 118cal
6) 1m - 8:14(8:14/m) 161/168bpm [1324b/mi] 115cal
7) 1m - 7:52(7:52/m) 153/160bpm [1204b/mi] 101cal
8) 1m - 8:52(8:52/m) 159/170bpm [1411b/mi] 121cal
9) 1m - 8:34(8:34/m) 159/169bpm [1362b/mi] 118cal
10) 1m - 8:12(8:12/m) 159/167bpm [1303b/mi] 113cal
11) 1m - 8:46(8:46/m) 158/166bpm [1386b/mi] 116cal
12) 1m - 8:42(8:42/m) 157/167bpm [1367b/mi] 116cal
13) 1m - 8:30(8:30/m) 158/165bpm [1344b/mi] 114cal
14) 1m - 8:51(8:51/m) 159/165bpm [1406b/mi] 120cal
15) 1m - 9:11(9:11/m) 161/174bpm [1480b/mi] 123cal
16) 1m - 8:05(8:05/m) 162/173bpm [1310b/mi] 114cal
17) 1m - 8:23(8:23/m) 158/169bpm [1325b/mi] 108cal
18) 1m - 8:16(8:16/m) 159/164bpm [1315b/mi] 112cal
19) 1m - 8:38(8:38/m) 159/165bpm [1372b/mi] 112cal
20) 1m - 8:47(8:47/m) 159/166bpm [1397b/mi] 113cal
21) 1m - 8:17(8:17/m) 161/168bpm [1333b/mi] 111cal
22) 1m - 8:20(8:20/m) 159/166bpm [1326b/mi] 110cal
23) 1m - 8:50(8:50/m) 156/166bpm [1379b/mi] 105cal
24) 1m - 9:58(9:58/m) 157/166bpm [1565b/mi] 124cal
25) 1m - 8:43(8:43/m) 153/160bpm [1334b/mi] 103cal
26) 1m - 8:43(8:43/m) 151/156bpm [1316b/mi] 102cal
27) 1m - 8:26(8:26/m) 152/160bpm [1282b/mi] 108cal
28) 1m - 8:27(8:27/m) 159/164bpm [1344b/mi] 110cal
29) 1m - 8:34(8:34/m) 157/160bpm [1344b/mi] 104cal
30) 1m - 8:42(8:42/m) 157/164bpm [1365b/mi] 106cal
31) 0.34m - 3:18(9:38/m) 158/166bpm [1522b/mi] 44cal
7:47 7:58 7:56 8:30 8:28 8:14 7:52 8:52 8:34 8:12 8:46 8:42 8:30 8:51 9:11 8:05 8:23 8:16 8:38 8:47 8:17 8:20 8:50 9:58 8:43 8:43 8:26 8:27 8:34 8:42 3:18
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

4% 15% 58% 22% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 7:43 7:43 7:43 151 110-159 1166 184 176-210 11/24
2.00 15:41 7:58 7:58 155 152-161 1234 180 178-194 7/7
3.00 23:37 7:57 7:57 162 152-170 1287 184 178-198 17/16
4.00 32:07 8:30 8:30 162 154-170 1377 182 142-256 36/12
5.00 40:36 8:28 8:28 162 155-168 1372 180 140-192 25/13
6.00 48:49 8:14 8:14 161 152-168 1324 180 176-200 21/12
7.00 56:41 7:52 7:52 153 139-160 1204 180 176-198 6/48
8.00 1:05:34 8:52 8:52 159 146-170 1410 178 84-226 29/23
9.00 1:14:07 8:34 8:34 159 143-169 1361 179 170-210 33/22
10.00 1:22:19 8:12 8:12 159 144-167 1304 180 176-206 28/16
11.00 1:31:05 8:46 8:46 158 152-166 1385 178 172-196 25/27
12.00 1:39:48 8:43 8:43 157 138-167 1367 177 162-194 26/14
13.00 1:48:18 8:30 8:30 158 147-165 1344 177 172-188 20/14
14.00 1:57:09 8:51 8:51 159 147-165 1406 176 172-190 40/16
15.00 2:06:20 9:11 9:11 161 148-174 1478 175 78-204 40/12
16.00 2:14:25 8:06 8:06 162 153-173 1311 180 132-206 11/40
17.00 2:22:48 8:23 8:23 158 150-169 1324 178 134-214 18/42
18.00 2:31:05 8:17 8:17 159 146-164 1316 178 174-204 10/18
19.00 2:39:43 8:38 8:38 159 146-165 1372 176 100-212 17/23
20.00 2:48:30 8:47 8:47 159 146-166 1398 177 168-188 21/27
21.00 2:56:47 8:17 8:17 161 156-168 1333 178 168-186 18/23
22.00 3:05:07 8:20 8:20 159 147-166 1326 177 174-196 9/20
23.00 3:13:57 8:51 8:51 156 140-166 1380 177 160-200 36/25
24.00 3:23:56 9:58 9:58 157 150-166 1566 166 68-186 26/2
25.00 3:32:39 8:43 8:43 153 144-160 1334 175 172-184 5/12
26.00 3:41:22 8:43 8:43 151 145-156 1316 176 170-186 13/20
27.00 3:49:48 8:26 8:26 152 136-160 1281 179 160-188 7/40
28.00 3:58:15 8:27 8:27 159 154-164 1345 178 162-192 14/12
29.00 4:06:49 8:34 8:34 157 148-160 1344 176 174-184 1/1
30.00 4:15:31 8:42 8:42 157 146-164 1365 176 172-182 4/0
30.34 4:18:50 3:19 9:42 158 153-166 1532 172 94-200 15/3

Heart

158/174max
  • Show Beats/Mile

Elevation

Asc 397m, Range 108m, Flat prediction 4:14:26
Elevation Graph
Biggest Climbs (m) Min/mi
44 2.4% 9:53
23 4.6% 9:19
20 1.8% 8:54
17 10.7% 13:16
15 4.2% 9:21
14 2.3% 8:50
See your biggest climbs

Cadence

178 (256 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.3 178 30.3 4:16:58 8:30
Walk 0.7 100 0.1 1:43 20:04
Still 0.1 - - 9 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:08 49.03% More
800m 3:44 7:31 55.42% More
1km 4:42 7:33 58.16% More
Mile 7:41 7:41 61.45% More
5k 24:26 7:52 63.84% More
5 miles 40:33 8:07 62.86% More
10k 50:29 8:07 63.12% More
10 miles 1:22:18 8:14 63.66% More
Half 1:49:13 8:20 63.87% More
20 miles 2:48:30 8:25 64.33% More
Mara 3:43:02 8:31 65.04% More

Predictions

Dist Time Per Mile WAVA
1M 6:10 6:10 76.62
5km 21:20 6:52 73.13
5M 35:55 7:11 70.98
10km 45:35 7:20 69.90
10M 1:16:45 7:41 68.26
Half 1:43:10 7:53 67.07
20M 2:44:00 8:12 66.09
Mara 3:40:26 8:25 65.80
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