Wed 28th Jun 2017 at 7:00pm by HappyG(rrr)
Run > General
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Time
1:31:00
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Miles 9.12
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Min/mi 9:59
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Pacing
64%
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WAVA
48.16
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Stride(cm)
94
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Cals
1044
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Cadence
172
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Asc(m)
42
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Hillscore
23
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Surface
Road
Notes & Comments
Lovely up the hills. Norma's duty, but as she had a weeee race at weekend (WHW #2 woohoo), I offered to help. No newbies so we could do a hill route. Kirsty had also volunteered to step in for Norma and she had a route in mind, so up Johnsburn Woods (even though she didn't join us!) to Rigg, along to Threipmuir, then one group returned via Harlaw, and 6 of us continued Black Springs, side of Black Hill and returned via Green Cleuch and the Beeches. Lovely out. Cold head wind going east but then at our backs for second half. Obviously a few missed runs this week - a 13 and a 14, so way down over all. But that's OK. Achilles on right niggling a bit too. Need to keep doing the eccentric heel lowers?:-) G
Split Summary
===
1) 1m - 10:01(10:01/m) 117cal 5.99/6.91mph
2) 1m - 11:23(11:23/m) 118cal 5.27/6.1mph
3) 1m - 10:52(10:52/m) 111cal 5.52/7.45mph
4) 1m - 9:20(9:20/m) 113cal 6.43/7.81mph
5) 1m - 11:07(11:07/m) 109cal 5.4/8.04mph
6) 1m - 12:17(12:17/m) 109cal 4.89/7.37mph
7) 1m - 8:47(8:47/m) 113cal 6.83/8.68mph
8) 1m - 8:44(8:44/m) 118cal 6.87/8.6mph
9) 1m - 7:34(7:34/m) 122cal 7.92/8.25mph
10) 0.12m - 55(7:57/m) 14cal 7.55/7.83mph
Split Summary
===
1) 1m - 10:01(10:01/m) 117cal 5.99/6.91mph
2) 1m - 11:23(11:23/m) 118cal 5.27/6.1mph
3) 1m - 10:52(10:52/m) 111cal 5.52/7.45mph
4) 1m - 9:20(9:20/m) 113cal 6.43/7.81mph
5) 1m - 11:07(11:07/m) 109cal 5.4/8.04mph
6) 1m - 12:17(12:17/m) 109cal 4.89/7.37mph
7) 1m - 8:47(8:47/m) 113cal 6.83/8.68mph
8) 1m - 8:44(8:44/m) 118cal 6.87/8.6mph
9) 1m - 7:34(7:34/m) 122cal 7.92/8.25mph
10) 0.12m - 55(7:57/m) 14cal 7.55/7.83mph
10:01 11:23 10:52 9:20 11:07 12:17 8:47 8:44 7:34 55
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.25 | 2:22 | 2:22 | 9:29 | 168 88-180 | 10/4 |
0.50 | 4:43 | 2:21 | 9:23 | 177 170-182 | 8/0 |
0.75 | 7:09 | 2:26 | 9:46 | 175 166-182 | 9/0 |
1.00 | 10:01 | 2:51 | 11:25 | 163 108-178 | 15/0 |
1.25 | 12:42 | 2:41 | 10:44 | 173 170-178 | 16/0 |
1.50 | 15:12 | 2:31 | 10:02 | 172 160-178 | 8/0 |
1.75 | 18:12 | 3:00 | 11:58 | 169 158-178 | 10/0 |
2.00 | 21:23 | 3:12 | 12:47 | 168 160-176 | 21/0 |
2.25 | 24:48 | 3:25 | 13:40 | 167 124-186 | 1/8 |
2.50 | 27:05 | 2:17 | 9:08 | 171 168-176 | 4/4 |
2.75 | 30:01 | 2:56 | 11:44 | 173 162-180 | 2/3 |
3.00 | 32:16 | 2:14 | 8:57 | 172 166-176 | 3/0 |
3.25 | 34:47 | 2:31 | 10:05 | 168 154-176 | 0/9 |
3.50 | 36:51 | 2:04 | 8:18 | 175 170-178 | 1/1 |
3.75 | 39:05 | 2:14 | 8:55 | 169 124-180 | 1/6 |
4.00 | 41:35 | 2:30 | 10:01 | 172 158-178 | 4/2 |
4.25 | 43:39 | 2:03 | 8:13 | 177 174-182 | 5/4 |
4.50 | 46:47 | 3:09 | 12:35 | 175 168-180 | 6/0 |
4.75 | 49:57 | 3:09 | 12:38 | 169 162-176 | 37/0 |
5.00 | 52:42 | 2:45 | 11:01 | 171 166-176 | 25/0 |
5.25 | 55:03 | 2:21 | 9:24 | 171 164-176 | 16/0 |
5.50 | 57:43 | 2:40 | 10:42 | 172 166-178 | 21/0 |
5.75 | 1:01:55 | 4:12 | 16:46 | 170 108-206 | 0/40 |
6.00 | 1:04:58 | 3:04 | 12:14 | 175 166-182 | 6/10 |
6.25 | 1:07:16 | 2:17 | 9:09 | 175 168-180 | 14/1 |
6.50 | 1:09:33 | 2:17 | 9:09 | 173 144-180 | 0/11 |
6.75 | 1:11:58 | 2:25 | 9:39 | 171 108-184 | 2/13 |
7.00 | 1:13:46 | 1:48 | 7:13 | 178 172-184 | 0/39 |
7.25 | 1:15:42 | 1:57 | 7:46 | 174 168-178 | 2/11 |
7.50 | 1:18:03 | 2:21 | 9:23 | 171 166-176 | 5/1 |
7.75 | 1:20:29 | 2:26 | 9:46 | 171 168-174 | 4/1 |
8.00 | 1:22:30 | 2:01 | 8:03 | 171 166-176 | 0/23 |
8.25 | 1:24:22 | 1:52 | 7:28 | 173 166-180 | 0/22 |
8.50 | 1:26:17 | 1:55 | 7:39 | 172 168-180 | 2/9 |
8.75 | 1:28:10 | 1:53 | 7:32 | 174 166-182 | 0/13 |
9.00 | 1:30:04 | 1:55 | 7:39 | 170 164-176 | 0/15 |
9.12 | 1:31:00 | 56 | 7:58 | 178 172-182 | 0/9 |
Elevation
Asc 42m,
Range 203m, Flat prediction 1:27:27
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
117 5.5% | 10:54 |
104 3.5% | 10:43 |
14 3.8% | 8:19 |
See your biggest climbs |
Cadence
172 (206 max)
Stride Length: 94cm
Run: 98.4%
Walk: 1.6%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:26 | 7:26 | 56.86 |
5km | 26:52 | 8:39 | 53.52 |
5M | 46:04 | 9:13 | 50.80 |
10km | 58:55 | 9:29 | 49.59 |
10M | 1:41:01 | 10:06 | 47.79 |
Half | 2:17:09 | 10:28 | 46.21 |
20M | 3:41:31 | 11:05 | 45.33 |
Mara | 5:00:47 | 11:29 | 44.52 |
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