warm
-
Time
1:14:12
-
Miles
7.70
-
Min/mi
9:38
-
Pacing
59.5%
-
WAVA
50.24
-
Stride(cm)
104
-
Cals
862
-
Cadence
160
-
Asc(m)
42
-
Hillscore
92
-
Surface
Fell
Notes & Comments
Ras Moel Eilio Fell Race
UK Inter-Counties Fell Running Championship
A tough course. I struggled on the up-hills lacking leg strength and ended up walking quite a lot which was disappointing but otherwise a good run with most of the down-hill sections taken at speed. I came 77th and 1st V50 so can't complain but still not at 100% fitness.
(Kent came 9th overall)
Split Summary
===
1) 1m - 9:43(9:43/m) 119cal 6.17/10mph
2) 1m - 10:38(10:38/m) 116cal 5.64/7.43mph
3) 1m - 11:16(11:16/m) 105cal 5.32/12.73mph
4) 1m - 9:52(9:52/m) 116cal 6.08/13.17mph
5) 1m - 12:18(12:18/m) 103cal 4.88/11.88mph
6) 1m - 9:58(9:58/m) 110cal 6.02/10.56mph
7) 1m - 6:25(6:25/m) 118cal 9.35/10.42mph
8) 0.7m - 4:02(5:46/m) 75cal 10.41/14.82mph
9:43 10:38 11:16 9:52 12:18 9:58 6:25 4:02
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.25 |
1:56 |
1:56 |
7:42 |
172 168-184 |
35/0 |
| 0.50 |
4:17 |
2:21 |
9:25 |
165 162-172 |
45/0 |
| 0.75 |
6:59 |
2:43 |
10:50 |
161 158-168 |
55/0 |
| 1.00 |
9:43 |
2:43 |
10:52 |
159 154-162 |
48/0 |
| 1.25 |
12:43 |
3:01 |
12:02 |
152 106-162 |
50/0 |
| 1.50 |
14:57 |
2:14 |
8:55 |
160 156-162 |
26/0 |
| 1.75 |
17:37 |
2:41 |
10:43 |
158 154-162 |
49/0 |
| 2.00 |
20:21 |
2:43 |
10:52 |
158 146-160 |
43/0 |
| 2.25 |
24:44 |
4:23 |
17:34 |
118 88-162 |
90/0 |
| 2.50 |
28:22 |
3:38 |
14:34 |
140 96-160 |
70/0 |
| 2.75 |
29:59 |
1:37 |
6:28 |
180 154-206 |
0/75 |
| 3.00 |
31:38 |
1:39 |
6:34 |
175 160-218 |
4/38 |
| 3.25 |
33:46 |
2:08 |
8:34 |
163 156-192 |
23/52 |
| 3.50 |
35:33 |
1:47 |
7:07 |
166 152-192 |
21/13 |
| 3.75 |
38:28 |
2:55 |
11:40 |
154 90-224 |
37/51 |
| 4.00 |
41:29 |
3:00 |
12:02 |
150 96-208 |
40/32 |
| 4.25 |
43:22 |
1:53 |
7:34 |
202 160-228 |
0/77 |
| 4.50 |
47:41 |
4:19 |
17:14 |
125 88-164 |
77/0 |
| 4.75 |
51:03 |
3:23 |
13:31 |
143 94-160 |
52/0 |
| 5.00 |
53:47 |
2:43 |
10:54 |
161 158-164 |
32/1 |
| 5.25 |
56:04 |
2:17 |
9:07 |
163 156-196 |
25/24 |
| 5.50 |
58:40 |
2:36 |
10:24 |
161 94-196 |
0/151 |
| 5.75 |
1:00:39 |
1:59 |
7:56 |
187 166-206 |
0/125 |
| 6.00 |
1:03:45 |
3:06 |
12:25 |
146 94-170 |
28/21 |
| 6.25 |
1:05:20 |
1:35 |
6:19 |
170 164-174 |
0/26 |
| 6.50 |
1:06:49 |
1:30 |
5:58 |
169 164-178 |
0/35 |
| 6.75 |
1:08:26 |
1:37 |
6:27 |
168 164-176 |
1/13 |
| 7.00 |
1:10:10 |
1:44 |
6:56 |
165 160-176 |
7/17 |
| 7.25 |
1:11:49 |
1:40 |
6:38 |
163 160-166 |
2/11 |
| 7.50 |
1:13:13 |
1:24 |
5:35 |
165 118-174 |
0/31 |
| 7.70 |
1:14:12 |
59 |
4:56 |
170 162-186 |
0/34 |
Elevation
| Biggest Climbs (m) |
Min/mi |
|
579 14.1% |
11:15
|
|
205 13.1% |
12:45
|
|
88 20.4% |
14:11
|
|
28 8.7% |
8:32
|
|
20 11.3% |
7:34
|
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
81.3 |
167 |
7 |
1:00:20 |
8:40 |
| Walk |
18.7 |
101 |
0.7 |
13:52 |
18:39 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:18 |
5:14 |
63.49% |
More |
| 800m |
2:38 |
5:18 |
73.53% |
More |
| 1km |
3:30 |
5:39 |
72.07% |
More |
| Mile |
6:09 |
6:09 |
69.75% |
More |
| 5k |
25:41 |
8:16 |
56.88% |
More |
| 5 miles |
44:30 |
8:54 |
53.45% |
More |
| 10k |
59:23 |
9:33 |
50.03% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
8:32 |
8:32 |
50.31 |
| 5km |
28:21 |
9:07 |
51.53 |
| 5M |
46:57 |
9:23 |
50.67 |
| 10km |
59:07 |
9:31 |
50.26 |
| 10M |
1:37:53 |
9:47 |
50.17 |
| Half |
2:10:20 |
9:57 |
49.47 |
| 20M |
3:24:05 |
10:12 |
50.07 |
| Mara |
4:31:43 |
10:22 |
50.14 |
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