Wed 28th Jun 2017 at 7:00pm by HappyG(rrr)

Run > General

  • Time
    1:31:00
  • Miles
    9.12
  • Min/mi
    9:59
  • Pacing
    64%
  • WAVA
    48.16
  • Stride(cm)
    94
  • Cals
    1044
  • Cadence
    172
  • Asc(m)
    42
  • Hillscore
    23
  • 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
10:01 11:23 10:52 9:20 11:07 12:17 8:47 8:44 7:34 55
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

32% 21% 25% 20% 2%

Splits

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

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:58 47.03% More
800m 3:34 7:11 53.38% More
1km 4:39 7:29 53.41% More
Mile 7:33 7:33 56.03% More
5k 25:55 8:21 55.48% More
5 miles 48:25 9:41 48.34% More
10k 59:38 9:36 48.99% More

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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