Sun 17th Sep 2017 at 8:00am by HappyG(rrr)

Run > Long Run

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Time
3:04:14
Miles
20.82
Min/mi
8:51
Pacing
0%
WAVA
56.92
Stride(cm)
108
Cals
2483
Cadence
169
Asc(m)
42
Hillscore
24
Surface
Road

Notes & Comments

That was fun. Auchterarder half with Graham F. Did 7 miles myself first round Gleneagles then race. He said 9s so did great to do sub 8.30s for a 1.49 half. Nice for me to do it as a progressive too finishing with almost MP! Bit hilly but not bad. Lovely scenery, great marshals and race org, sunny day in Sept in Scotland. Prefect. Nice to see Graham and his boys after too. Tired on couch at home watching F1! :-)

G

Split Summary
===
1) 1m - 13:08(13:08/m) 115cal 4.57/6.89mph
2) 1m - 10:49(10:49/m) 113cal 5.55/9.71mph
3) 1m - 8:47(8:47/m) 120cal 6.83/7.62mph
4) 1m - 8:44(8:44/m) 121cal 6.87/7.68mph
5) 1m - 9:13(9:13/m) 121cal 6.51/7.64mph
6) 1m - 8:56(8:56/m) 119cal 6.72/7.43mph
7) 1m - 8:54(8:54/m) 120cal 6.74/8.91mph
8) 1m - 9:51(9:51/m) 112cal 6.09/7.83mph
9) 1m - 8:31(8:31/m) 120cal 7.04/8.47mph
10) 1m - 8:22(8:22/m) 121cal 7.17/7.41mph
11) 1m - 8:17(8:17/m) 121cal 7.24/7.51mph
12) 1m - 8:20(8:20/m) 120cal 7.2/7.6mph
13) 1m - 8:18(8:18/m) 121cal 7.23/7.93mph
14) 1m - 8:41(8:41/m) 120cal 6.91/7.28mph
15) 1m - 8:22(8:22/m) 121cal 7.18/8.01mph
16) 1m - 8:27(8:27/m) 121cal 7.1/7.62mph
17) 1m - 8:20(8:20/m) 120cal 7.19/7.85mph
18) 1m - 8:26(8:26/m) 120cal 7.12/8.37mph
19) 1m - 8:00(8:00/m) 118cal 7.49/8.72mph
20) 1m - 7:31(7:31/m) 121cal 7.97/8.83mph
21) 0.82m - 6:16(7:38/m) 98cal 7.86/10.48mph

13:08 10:49 8:47 8:44 9:13 8:56 8:54 9:51 8:31 8:22 8:17 8:20 8:18 8:41 8:22 8:27 8:20 8:26 8:00 7:31 6:16

Pin Map

0mi in 0

Pace

19%

57%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	13:09	13:09	13:09	163 86-188	16/11
2.00	23:57	10:48	10:48	167 108-246	23/13
3.00	32:45	8:49	8:49	167 160-180	10/10
4.00	41:29	8:43	8:43	166 160-176	4/29
5.00	50:42	9:13	9:13	167 160-176	28/6
6.00	59:37	8:55	8:55	167 148-174	13/4
7.00	1:08:31	8:54	8:54	167 126-182	8/30
8.00	2:00:42	52:11	52:11	165 98-176	3/29
9.00	2:09:48	9:07	9:07	172 156-182	4/12
10.00	2:18:11	8:22	8:22	169 162-176	0/34
11.00	2:26:27	8:17	8:17	169 164-176	0/38
12.00	2:34:48	8:20	8:20	171 166-178	7/22
13.00	2:43:06	8:18	8:18	169 164-180	13/21
14.00	2:51:47	8:41	8:41	169 164-176	13/9
15.00	3:00:08	8:22	8:22	170 162-176	20/14
16.00	3:08:36	8:27	8:27	170 160-178	32/16
17.00	3:16:55	8:19	8:19	171 140-180	29/8
18.00	3:25:22	8:27	8:27	172 168-180	33/0
19.00	3:33:21	7:59	7:59	172 166-180	25/2
20.00	3:40:54	7:32	7:32	174 162-180	21/3
20.81	3:47:06	6:12	7:38	174 166-184	15/7

Elevation

Asc 42m, Range 165m, Flat prediction 3:06:46

Elevation Graph

Biggest Climbs (m)	Min/mi
106 1.6%	8:03
31 2.3%	9:09
22 2.1%	11:17
21 4.5%	8:25
13 2.9%	8:25
13 1.3%	8:47
See your biggest climbs

Cadence

169 (246 max) Stride Length: 108cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.0	169	20.7	3:01:39	8:46
Walk	4.6	116	0.1	10:27	1:52:12
Still	15.4	-	-	35:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:43	48.81%	More
800m	3:25	6:53	55.69%	More
1km	4:21	7:01	57.01%	More
Mile	7:17	7:17	57.99%	More
5k	24:11	7:47	59.45%	More
5 miles	40:12	8:02	58.22%	More
10k	50:08	8:04	58.27%	More
10 miles	1:22:10	8:13	58.76%	More
Half	1:48:15	8:16	59.00%	More
20 miles	3:35:51	10:48	46.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:55	5:55	71.44
5km	21:21	6:52	67.35
5M	36:36	7:19	63.94
10km	46:49	7:32	62.41
10M	1:20:16	8:02	60.15
Half	1:49:00	8:19	58.14
20M	2:56:02	8:48	57.05
Mara	3:59:02	9:07	56.02

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