Sun 23rd Jul 2017 at 3:00pm by HappyG(rrr)
Run > Long Run
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Time
4:00:45
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Miles 21.03
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Min/mi 11:27
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Pacing
75.7%
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WAVA
44.02
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Stride(cm)
87
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Cals
2314
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Cadence
162
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Asc(m)
42
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Hillscore
54
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Surface
Road
Notes & Comments
Great long run with IanS. So lucky that he was able to join, because I worked 8-3 to support a release so thought I'd be on my own. He was looking for 15 from his house and slow as he's returning from his calf tear. And he's targeting Speyside ultra, so ultra pace (i.e. walk the hills). Suited me too. Chucking it with rain all weekend, but rain held off for most of our run. From his at Dreghorn, through woods, polo fields (now houses), under bypass and up to Bonaly, reverse 7R to Torduff, Clubbiedean, Harlaw, Green Cleuch, Loganlea, Phantom's Cleuch, back to Bonaly and return slightly longer across field to car park. That was 17 then Ian suggested just to do last loop to make 20. Turned out to only be 2 miles, so required loop twice to make 21. Rain came on for last 45 mins, but no probs. Pizza from local takeaway (yum!) and home by 8.30pm. Long run, long day done! G
Split Summary
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1) 1m - 11:02(11:02/m) 113cal 5.44/6.26mph
2) 1m - 13:28(13:28/m) 98cal 4.46/6.91mph
3) 1m - 10:53(10:53/m) 118cal 5.51/6.24mph
4) 1m - 9:34(9:34/m) 121cal 6.27/6.93mph
5) 1m - 11:31(11:31/m) 112cal 5.21/6.22mph
6) 1m - 9:35(9:35/m) 120cal 6.26/6.85mph
7) 1m - 9:59(9:59/m) 119cal 6.01/6.62mph
8) 1m - 10:59(10:59/m) 112cal 5.46/6.78mph
9) 1m - 11:53(11:53/m) 105cal 5.05/7.35mph
10) 1m - 11:50(11:50/m) 105cal 5.07/6.47mph
11) 1m - 9:43(9:43/m) 118cal 6.18/6.55mph
12) 1m - 10:22(10:22/m) 113cal 5.78/6.62mph
13) 1m - 15:22(15:22/m) 92cal 3.9/6.62mph
14) 1m - 13:28(13:28/m) 94cal 4.46/6.14mph
15) 1m - 14:13(14:13/m) 98cal 4.22/5.66mph
16) 1m - 11:01(11:01/m) 114cal 5.44/8.72mph
17) 1m - 11:17(11:17/m) 112cal 5.31/9.14mph
18) 1m - 11:51(11:51/m) 109cal 5.06/6.57mph
19) 1m - 10:13(10:13/m) 117cal 5.87/6.8mph
20) 1m - 11:17(11:17/m) 109cal 5.32/6.05mph
21) 1m - 10:54(10:54/m) 110cal 5.5/7.08mph
22) 0.03m - 21(10:24/m) 5cal 5.77/7.24mph
Split Summary
===
1) 1m - 11:02(11:02/m) 113cal 5.44/6.26mph
2) 1m - 13:28(13:28/m) 98cal 4.46/6.91mph
3) 1m - 10:53(10:53/m) 118cal 5.51/6.24mph
4) 1m - 9:34(9:34/m) 121cal 6.27/6.93mph
5) 1m - 11:31(11:31/m) 112cal 5.21/6.22mph
6) 1m - 9:35(9:35/m) 120cal 6.26/6.85mph
7) 1m - 9:59(9:59/m) 119cal 6.01/6.62mph
8) 1m - 10:59(10:59/m) 112cal 5.46/6.78mph
9) 1m - 11:53(11:53/m) 105cal 5.05/7.35mph
10) 1m - 11:50(11:50/m) 105cal 5.07/6.47mph
11) 1m - 9:43(9:43/m) 118cal 6.18/6.55mph
12) 1m - 10:22(10:22/m) 113cal 5.78/6.62mph
13) 1m - 15:22(15:22/m) 92cal 3.9/6.62mph
14) 1m - 13:28(13:28/m) 94cal 4.46/6.14mph
15) 1m - 14:13(14:13/m) 98cal 4.22/5.66mph
16) 1m - 11:01(11:01/m) 114cal 5.44/8.72mph
17) 1m - 11:17(11:17/m) 112cal 5.31/9.14mph
18) 1m - 11:51(11:51/m) 109cal 5.06/6.57mph
19) 1m - 10:13(10:13/m) 117cal 5.87/6.8mph
20) 1m - 11:17(11:17/m) 109cal 5.32/6.05mph
21) 1m - 10:54(10:54/m) 110cal 5.5/7.08mph
22) 0.03m - 21(10:24/m) 5cal 5.77/7.24mph
11:02 13:28 10:53 9:34 11:31 9:35 9:59 10:59 11:53 11:50 9:43 10:22 15:22 13:28 14:13 11:01 11:17 11:51 10:13 11:17 10:54 21
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
1.00 | 11:03 | 11:03 | 11:03 | 171 150-182 | 25/3 |
2.00 | 24:31 | 13:28 | 13:28 | 156 90-206 | 77/38 |
3.00 | 35:24 | 10:53 | 10:53 | 165 120-176 | 47/8 |
4.00 | 44:58 | 9:34 | 9:34 | 168 160-176 | 9/16 |
5.00 | 56:28 | 11:30 | 11:30 | 159 116-176 | 49/2 |
6.00 | 1:06:04 | 9:36 | 9:36 | 167 156-174 | 1/33 |
7.00 | 1:16:02 | 9:58 | 9:58 | 170 162-182 | 9/3 |
8.00 | 1:27:05 | 11:03 | 11:03 | 161 118-240 | 46/10 |
9.00 | 1:38:56 | 11:51 | 11:51 | 160 114-176 | 37/15 |
10.00 | 1:50:42 | 11:45 | 11:45 | 156 114-176 | 14/59 |
11.00 | 2:00:26 | 9:44 | 9:44 | 168 160-176 | 14/40 |
12.00 | 2:10:47 | 10:22 | 10:22 | 166 124-250 | 14/38 |
13.00 | 2:26:12 | 15:24 | 15:24 | 135 106-174 | 98/3 |
14.00 | 2:39:37 | 13:26 | 13:26 | 149 112-186 | 31/38 |
15.00 | 2:53:52 | 14:14 | 14:14 | 161 98-238 | 19/161 |
16.00 | 3:04:52 | 11:01 | 11:01 | 163 120-178 | 10/18 |
17.00 | 3:16:11 | 11:19 | 11:19 | 167 108-226 | 14/34 |
18.00 | 3:28:01 | 11:50 | 11:50 | 163 112-172 | 24/9 |
19.00 | 3:38:15 | 10:14 | 10:14 | 165 154-184 | 7/34 |
20.00 | 3:50:26 | 12:11 | 12:11 | 161 100-170 | 30/1 |
21.00 | 4:00:23 | 9:57 | 9:57 | 167 158-192 | 1/27 |
21.03 | 4:00:41 | 18 | 11:35 | 170 170-170 | 0/0 |
Elevation
Asc 42m,
Range 227m, Flat prediction 3:44:09
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
132 6.9% | 16:18 |
98 5.0% | 12:05 |
77 5.7% | 13:07 |
36 3.8% | 12:10 |
30 1.7% | 12:00 |
26 2.6% | 10:09 |
See your biggest climbs |
Cadence
162 (250 max)
Stride Length: 87cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 79.9 | 168 | 18.4 | 3:12:23 | 10:28 |
Walk | 20.1 | 118 | 2.7 | 48:16 | 18:11 |
Still | 0.0 | - | - | 2 | - |
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
400m | 2:07 | 8:30 | 38.50% | More |
800m | 4:26 | 8:55 | 42.97% | More |
1km | 5:36 | 9:00 | 44.40% | More |
Mile | 9:27 | 9:27 | 44.71% | More |
5k | 31:36 | 10:10 | 45.51% | More |
5 miles | 50:30 | 10:06 | 46.34% | More |
10k | 1:03:37 | 10:14 | 45.92% | More |
10 miles | 1:45:46 | 10:35 | 45.65% | More |
Half | 2:27:59 | 11:18 | 43.16% | More |
20 miles | 3:49:18 | 11:28 | 43.79% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:38 | 7:38 | 55.37 |
5km | 27:35 | 8:53 | 52.13 |
5M | 47:18 | 9:28 | 49.48 |
10km | 1:00:30 | 9:44 | 48.29 |
10M | 1:43:43 | 10:22 | 46.55 |
Half | 2:20:50 | 10:45 | 45.00 |
20M | 3:47:26 | 11:22 | 44.15 |
Mara | 5:08:50 | 11:47 | 43.36 |
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