Sun 2nd Jul 2017 at 10:00am by HappyG(rrr)

Run > Long Run

Follow User
0 👍

Time
3:12:12
Miles
17.90
Min/mi
10:44
Pacing
56%
WAVA
46.38
Stride(cm)
88
Cals
2047
Cadence
171
Asc(m)
42
Hillscore
59
Surface
Road

Notes & Comments

Didn't even look at the plan, just thought "a bit longer than I've done so far, say 17ish". Perfect. Company for the first 8 miles as the group all went up Threipmuir (some by cars) then west of Hare Hill to base of Kips, down Drovers Path to The Howe. Then 3 went back and 4 left. At Glencorse they went back via Maidens Cleuch to Harlaw and I continued Phantom's Cleuch by myself. Then Bonaly, cut through the woods to Clubbiedean reservoir, Easter Kinleith, back up Rifle Road above Harlaw, then Black Springs, Threipmuir and back down to village. Perfect. Bit of sun, bit of wind and light showers. Not bad. And felt I was moving OK down the hill at the end, sub 8 min miles! Tired in the pm. Right Achilles a bit tender. Bit of ice and leg up. Need find where to do long run next weekend with the Killers gig down London. Maybe Fri or Mon? :-)

G

Split Summary
===
1) 1m - 10:15(10:15/m) 120cal 5.85/6.53mph
2) 1m - 9:59(9:59/m) 122cal 6.01/7.53mph
3) 1m - 12:21(12:21/m) 108cal 4.86/6.53mph
4) 1m - 11:16(11:16/m) 119cal 5.33/6.51mph
5) 1m - 13:49(13:49/m) 111cal 4.34/6.39mph
6) 1m - 14:19(14:19/m) 110cal 4.19/6.57mph
7) 1m - 9:13(9:13/m) 116cal 6.51/6.74mph
8) 1m - 9:18(9:18/m) 122cal 6.45/8.58mph
9) 1m - 14:38(14:38/m) 92cal 4.1/6.68mph
10) 1m - 10:20(10:20/m) 110cal 5.81/7.74mph
11) 1m - 10:53(10:53/m) 108cal 5.51/6.93mph
12) 1m - 9:45(9:45/m) 118cal 6.16/7.31mph
13) 1m - 9:50(9:50/m) 120cal 6.1/7.49mph
14) 1m - 9:11(9:11/m) 112cal 6.53/7.37mph
15) 1m - 10:40(10:40/m) 112cal 5.62/6.91mph
16) 1m - 11:41(11:41/m) 116cal 5.13/7.53mph
17) 1m - 7:54(7:54/m) 120cal 7.6/8.56mph
18) 0.9m - 6:51(7:36/m) 111cal 7.9/8.5mph

10:15 9:59 12:21 11:16 13:49 14:19 9:13 9:18 14:38 10:20 10:53 9:45 9:50 9:11 10:40 11:41 7:54 6:51

Pin Map

0mi in 0

Pace

44%

28%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:08	5:08	10:15	174 166-180	31/0
1.00	10:15	5:07	10:15	176 172-182	25/3
1.50	15:19	5:04	10:08	173 164-178	35/3
2.00	20:14	4:55	9:51	170 164-178	2/8
2.50	26:39	6:25	12:50	169 128-180	58/0
3.00	32:35	5:56	11:51	171 158-178	45/0
3.50	38:34	6:00	11:59	167 108-176	39/1
4.00	43:50	5:16	10:32	169 150-178	21/9
4.50	52:19	8:28	16:57	170 154-188	42/3
5.00	57:39	5:21	10:41	167 156-180	3/36
5.50	1:03:08	5:28	10:56	172 150-204	0/68
6.00	1:11:58	8:51	17:42	182 102-238	9/60
6.50	1:16:40	4:41	9:23	171 168-178	15/13
7.00	1:21:12	4:32	9:04	170 164-176	2/34
7.50	1:25:53	4:41	9:23	169 120-176	1/17
8.00	1:30:30	4:37	9:13	170 166-176	13/14
8.50	1:37:33	7:03	14:06	166 158-170	77/1
9.00	1:45:07	7:35	15:09	167 160-180	32/0
9.50	1:50:17	5:10	10:19	169 164-178	16/10
10.00	1:55:27	5:10	10:20	172 158-184	0/57
10.50	2:00:58	5:31	11:01	172 160-186	7/44
11.00	2:06:20	5:22	10:44	174 166-200	17/20
11.50	2:11:02	4:42	9:23	170 166-174	1/10
12.00	2:16:05	5:03	10:06	171 162-176	3/6
12.50	2:21:03	4:58	9:57	172 110-180	23/0
13.00	2:25:55	4:52	9:43	170 164-176	26/1
13.50	2:30:32	4:37	9:14	169 164-174	8/21
14.00	2:35:06	4:34	9:08	170 164-174	3/10
14.50	2:40:38	5:32	11:04	171 162-194	25/17
15.00	2:45:46	5:08	10:17	169 166-176	5/11
15.50	2:52:37	6:51	13:42	168 124-174	6/5
16.00	2:57:28	4:50	9:40	169 162-174	9/1
16.50	3:01:40	4:12	8:25	172 166-176	5/3
17.00	3:05:21	3:41	7:22	173 168-176	0/43
17.50	3:09:06	3:45	7:30	174 166-180	3/19
17.89	3:12:06	3:00	7:41	170 162-178	0/27

Elevation

Asc 42m, Range 285m, Flat prediction 2:57:54

Elevation Graph

Biggest Climbs (m)	Min/mi
146 6.5%	12:05
132 6.9%	14:16
67 5.8%	14:57
57 5.0%	10:22
38 4.0%	10:10
37 4.1%	9:42
See your biggest climbs

Cadence

171 (238 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.7	171	17.8	3:07:37	10:32
Walk	2.3	115	0.1	4:29	56:40

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:09	45.83%	More
800m	3:37	7:17	52.56%	More
1km	4:32	7:18	54.71%	More
Mile	7:24	7:24	57.13%	More
5k	28:40	9:14	50.16%	More
5 miles	47:30	9:30	49.27%	More
10k	59:33	9:35	49.06%	More
10 miles	1:42:36	10:16	47.06%	More
Half	2:16:49	10:27	46.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:19	7:19	57.77
5km	26:26	8:30	54.40
5M	45:19	9:04	51.64
10km	57:58	9:20	50.40
10M	1:39:23	9:56	48.58
Half	2:14:57	10:18	46.96
20M	3:37:56	10:54	46.08
Mara	4:55:56	11:18	45.25

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry