Sat 6th Jan 2018 at 9:00am by IanS

Run > Trail Run
  • breezy
  • cold
  • Time
    3:51:29
  • Miles
    15.87
  • Min/mi
    14:35
  • Pacing
    19.8%
  • WAVA
    36.01
  • Stride(cm)
    74
  • Cals
    1547
  • Cadence
    149
  • BPM
    118
  • %MHR
    67.9
  • B/mi
    1723
  • Asc(m)
    966
  • Hillscore
    85
  • Surface
    Trail

Notes & Comments

Glee Club run at Ardgarten. Ran back down to the lower car park to push it up to nearly 16 miles. Right knee a bit sore on long climb over Cnoc Coinnich but loosened off a bit on run down the hill.
==========================
Split Summary
===
1) 1m - 10:43(10:43/m) 116/129bpm 95cal 5.59/6.45mph
2) 1m - 9:24(9:24/m) 128/138bpm 96cal 6.38/7.26mph
3) 1m - 10:15(10:15/m) 125/139bpm 90cal 5.85/7.62mph
4) 1m - 11:46(11:46/m) 125/139bpm 96cal 5.1/7.08mph
5) 1m - 21:25(21:25/m) 107/136bpm 108cal 2.8/6.53mph
6) 1m - 12:50(12:50/m) 125/131bpm 107cal 4.67/7.1mph
7) 1m - 15:28(15:28/m) 106/130bpm 73cal 3.88/8.29mph
8) 1m - 11:09(11:09/m) 125/139bpm 93cal 5.38/7.99mph
9) 1m - 13:14(13:14/m) 113/136bpm 77cal 4.53/7.31mph
10) 1m - 19:50(19:50/m) 110/126bpm 103cal 3.02/7.33mph
11) 1m - 21:54(21:54/m) 124/137bpm 172cal 2.74/6.41mph
12) 1m - 29:06(29:06/m) 119/136bpm 164cal 2.06/6.64mph
13) 1m - 11:48(11:48/m) 114/123bpm 61cal 5.08/6.76mph
14) 1m - 12:09(12:09/m) 111/127bpm 63cal 4.94/7.06mph
15) 1m - 10:19(10:19/m) 118/133bpm 72cal 5.81/6.95mph
16) 0.87m - 10:07(11:38/m) 122/133bpm 77cal 5.16/8.1mph
10:43 9:24 10:15 11:46 21:25 12:50 15:28 11:09 13:14 19:50 21:54 29:06 11:48 12:09 10:19 10:07
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

45% 8% 11% 16% 17% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:49 5:49 11:37 107 57-129 1244 154 118-164 32/0
1.00 10:43 4:54 9:48 121 108-129 1186 158 152-166 10/24
1.50 15:15 4:33 9:05 125 117-131 1136 159 156-164 19/26
2.00 20:06 4:51 9:42 130 117-138 1262 157 112-168 31/21
2.50 24:25 4:18 8:37 125 121-136 1077 161 116-242 3/35
3.00 30:22 5:57 11:54 124 108-138 1475 141 110-164 47/7
3.50 36:04 5:42 11:25 127 113-135 1450 149 112-168 29/18
4.00 42:08 6:04 12:08 125 109-139 1517 139 106-164 34/3
4.50 48:33 6:25 12:50 126 110-135 1616 140 40-166 34/5
5.00 1:03:32 14:59 29:58 110 75-134 3297 141 106-162 49/5
5.50 1:09:48 6:15 12:31 125 119-131 1564 149 90-166 34/0
6.00 1:16:24 6:36 13:12 124 117-130 1638 144 90-166 35/9
6.50 1:22:10 5:46 11:33 118 107-130 1362 164 154-180 0/50
7.00 1:31:52 9:42 19:24 104 80-120 2018 164 84-190 0/80
7.50 1:37:40 5:48 11:35 119 90-133 1379 160 108-186 12/37
8.00 1:43:01 5:22 10:43 130 120-139 1393 155 110-176 19/8
8.50 1:51:52 8:50 17:41 114 90-136 2016 156 104-184 20/62
9.00 1:56:15 4:24 8:47 120 115-129 1055 165 156-170 1/56
9.50 2:06:57 10:42 21:24 110 81-126 2354 135 88-172 23/24
10.00 2:16:06 9:08 18:17 115 103-125 2102 109 92-124 81/0
10.50 2:24:17 8:12 16:23 123 106-132 2015 138 82-236 53/4
11.00 2:38:00 13:42 27:25 124 111-137 3399 115 82-166 145/0
11.50 2:55:20 17:20 34:40 123 103-135 4265 114 82-158 152/0
12.00 3:07:05 11:45 23:31 110 101-124 2586 135 96-236 0/72
12.50 3:14:17 7:12 14:25 112 105-123 1614 166 116-188 4/130
13.00 3:18:53 4:36 9:12 119 115-122 1095 166 162-172 0/78
13.50 3:23:22 4:28 8:57 121 116-126 1082 166 162-172 0/64
14.00 3:35:59 12:37 +4:58 25:14 106 81-125 2675 154 118-174 0/42
14.50 3:40:34 4:35 9:10 119 108-132 1091 166 160-172 7/73
15.00 3:46:19 5:45 11:30 118 107-131 1357 145 104-172 12/27
15.50 3:52:39 6:20 12:40 118 104-129 1495 153 110-172 22/6
15.86 3:56:19 3:40 10:03 127 122-133 1277 166 158-170 5/14

Heart

118/139max
  • Show Beats/Mile

Elevation

Asc 966m, Range 491m, Flat prediction 3:34:25
Elevation Graph
Biggest Climbs (m) Min/mi
481 19.4% 26:04
139 5.0% 15:35
36 3.8% 10:38
34 7.1% 11:10
31 4.8% 14:22
27 3.9% 9:01
See your biggest climbs

Cadence

149 (242 max) Stride Length: 74cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 61.7 163 12.4 2:23:50 11:57
Walk 35.3 110 3.4 1:25:09 24:55
Still 1.0 - - 2:21 -
Pause 2.1 - - 4:58 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:44 44.36% More
800m 4:05 8:13 49.49% More
1km 5:22 8:38 49.13% More
Mile 8:55 8:55 50.07% More
5k 30:47 9:55 49.41% More
5 miles 1:03:02 12:36 39.38% More
10k 1:18:05 12:34 39.73% More
10 miles 2:15:37 13:34 37.84% More
Half 3:18:05 15:07 34.30% More

Predictions

Dist Time Per Mile WAVA
1M 10:01 10:01 44.60
5km 36:18 11:41 41.91
5M 1:02:20 12:28 39.82
10km 1:19:47 12:50 38.88
10M 2:16:59 13:42 37.46
Half 3:06:10 14:13 36.21
20M 5:01:03 15:03 35.49
Mara 6:49:07 15:37 34.82

Bespoke Fields

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Session Intensity 4
Training Load 920
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