Fri 12th Jan 2018 at 9:00am by K5 Gus
Run > Medium Long Run
-
Time
1:34:51
-
Miles
11.70
-
Min/mi
8:06
-
Pacing
75%
-
WAVA
62.65
-
Stride(cm)
110
-
Cals
1401
-
Cadence
181
-
Asc(m)
42
-
Hillscore
17
-
Surface
Road
Notes & Comments
Buchlyvie, Flanders Moss, Gartmore House, Dalmary, Buchlyvie.
Recce run to check the Buchlyvie 10k course - fantastic, flat as a pancake and firm hardcore so road shoes ok.
Also a good option for MP or tempo miles, ( starting from Aberfoyle rather than Buchlyvie ), not as far as canal, further than Sunday's Loch Venacher course but flatter
Split Summary
===
1) 1m - 8:25(8:25/m) 118cal 7.13/7.6mph
2) 1m - 8:09(8:09/m) 122cal 7.36/7.62mph
3) 1m - 8:03(8:03/m) 119cal 7.46/8.22mph
4) 1m - 7:56(7:56/m) 119cal 7.56/7.74mph
5) 1m - 8:30(8:30/m) 123cal 7.05/8.35mph
6) 1m - 8:42(8:42/m) 116cal 6.89/8.08mph
7) 1m - 7:43(7:43/m) 116cal 7.77/8.89mph
8) 1m - 8:20(8:20/m) 120cal 7.2/8.62mph
9) 1m - 8:00(8:00/m) 119cal 7.49/8.85mph
10) 1m - 7:38(7:38/m) 122cal 7.86/8.54mph
11) 1m - 7:40(7:40/m) 122cal 7.83/8.25mph
12) 0.7m - 5:44(8:10/m) 85cal 7.34/7.91mph
8:25 8:09 8:03 7:56 8:30 8:42 7:43 8:20 8:00 7:38 7:40 5:44
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:12 |
4:12 |
8:23 |
179 110-188 |
3/21 |
1.00 |
8:23 |
4:12 |
8:23 |
180 174-188 |
9/12 |
1.50 |
12:30 |
4:06 |
8:12 |
177 172-186 |
5/11 |
2.00 |
16:33 |
4:03 |
8:07 |
178 176-182 |
1/3 |
2.50 |
20:40 |
4:07 |
8:14 |
179 176-184 |
2/1 |
3.00 |
26:01 |
5:21 +1:26
|
10:42 |
182 178-188 |
1/6 |
3.50 |
30:04 |
4:04 |
8:07 |
180 178-186 |
7/2 |
4.00 |
34:00 |
3:56 |
7:51 |
181 178-188 |
4/7 |
4.50 |
38:23 |
4:23 +28
|
8:46 |
182 120-190 |
8/4 |
5.00 |
42:58 |
4:35 |
9:10 |
181 144-188 |
24/10 |
5.50 |
47:30 |
4:32 +23
|
9:04 |
180 120-190 |
17/11 |
6.00 |
52:30 |
5:00 +27
|
10:01 |
178 120-186 |
38/0 |
6.50 |
56:40 |
4:10 +19
|
8:19 |
179 120-188 |
4/37 |
7.00 |
1:00:32 |
3:52 |
7:44 |
182 176-190 |
12/29 |
7.50 |
1:04:31 |
3:59 |
7:59 |
182 178-186 |
9/8 |
8.00 |
1:08:52 |
4:21 |
8:41 |
179 174-186 |
24/4 |
8.50 |
1:12:52 |
4:00 |
7:59 |
181 174-188 |
18/30 |
9.00 |
1:16:52 |
4:01 |
8:01 |
181 174-186 |
8/7 |
9.50 |
1:20:38 |
3:45 |
7:31 |
184 178-194 |
7/18 |
10.00 |
1:24:30 |
3:52 |
7:45 |
183 176-188 |
9/7 |
10.50 |
1:28:23 |
3:53 |
7:46 |
182 178-186 |
11/10 |
11.00 |
1:32:10 |
3:47 |
7:34 |
184 180-190 |
8/8 |
11.50 |
1:36:09 |
3:59 |
7:57 |
182 176-186 |
11/7 |
11.70 |
1:37:53 |
1:44 |
8:45 |
181 174-186 |
10/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
46 4.9% |
10:19
|
32 3.6% |
8:40
|
31 11.9% |
11:27
|
22 5.3% |
8:43
|
12 4.1% |
8:00
|
11 4.6% |
8:41
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
49.32% |
More |
800m |
3:36 |
7:15 |
55.13% |
More |
1km |
4:34 |
7:20 |
56.77% |
More |
Mile |
7:33 |
7:33 |
58.20% |
More |
5k |
24:06 |
7:45 |
62.11% |
More |
5 miles |
39:22 |
7:52 |
61.97% |
More |
10k |
50:26 |
8:07 |
60.45% |
More |
10 miles |
1:23:36 |
8:22 |
60.31% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:04 |
6:04 |
72.46 |
5km |
21:33 |
6:56 |
69.45 |
5M |
36:41 |
7:20 |
66.51 |
10km |
46:46 |
7:32 |
65.18 |
10M |
1:19:35 |
7:58 |
63.35 |
Half |
1:47:37 |
8:13 |
61.52 |
20M |
2:52:41 |
8:38 |
60.76 |
Mara |
3:53:31 |
8:55 |
59.91 |
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