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
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

5% 8% 38% 46% 4%

Splits

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

Asc 42m, Range 72m, Flat prediction 1:31:54
Elevation Graph
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

Cadence

181 (194 max) Stride Length: 110cm Run: 99.4% Walk: 0.6%
Cadence Chart
Cadence Bands

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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