Sun 4th Mar 2018 at 11:00am by HappyG(rrr)

Run > General

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Time
47:07
Miles
4.38
Min/mi
10:45
Pacing
85%
WAVA
43.42
Stride(cm)
90
Cals
517
Cadence
167
Asc(m)
42
Hillscore
6
Surface
Road

Notes & Comments

Woohoo! A run happened! I had cabin fever. Fri I skied from house, which was cool. Saturday I had to help with horse stuff, cos poor MrsS(rrr) was still stuck in Birmingham (finally had to drive up, because earliest flight she was offered was Monday - when she was originally due to fly on Wed!) I had to help connecting 100m of hoses to get water to the horses, cos tap in barn was frozen. Got it done. But by Sunday I was climbing the walls. Shins were too sore for skis (hopefully when I get my own boots they will be more comfortable). Did hop test and 50 hops felt fine. So decided to go out. Great fun, put on hat, goggles, 4 layers - merino, tshirt, fleece and ronhill jacket. Some of my kit was in car that was still stuck in Auchterarder, so was worried I wouldn't have stuff. But found some ronhill leggings too. Sealskinz socks plus the not much used Inov-8 220s that I've been using in gym. So at least they had some grips. Ski gloves, hat and ski goggles obv! Off I went. Down the drive to see how it was, then down the road, jumping into the drifts to avoid any cars. Very slow and careful. Was fine through Hill of Beath, but down on main road it was too busy with traffic. About time to turn back anyway 2.2 miles. Thought maybe I felt calf a bit going uphill, but it was fine. And a bit achy but did a bit of ice last night and seems OK this morning. Yay! :-)

G

Split Summary
===
1) 1m - 10:55(10:55/m) 115cal 5.5/7.81mph
2) 1m - 10:16(10:16/m) 125cal 5.85/6.55mph
3) 1m - 10:38(10:38/m) 116cal 5.64/6.59mph
4) 1m - 10:34(10:34/m) 117cal 5.68/6.59mph
5) 0.38m - 4:44(12:27/m) 44cal 4.82/8.14mph

10:55 10:16 10:38 10:34 4:44

Pin Map

0mi in 0

Pace

59%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:47	1:47	14:16	161 140-164	5/0
0.25	3:14	1:27	11:33	164 162-164	3/0
0.38	4:34	1:20	10:40	167 166-168	1/2
0.50	5:51	1:17	10:17	166 160-168	2/1
0.63	7:06	1:15	10:00	168 164-172	0/8
0.75	8:19	1:13	9:43	166 164-170	0/8
0.88	9:39	1:20	10:40	168 164-170	1/4
1.00	10:55	1:16	10:06	168 166-170	1/2
1.13	12:09	1:14	9:55	170 164-172	1/1
1.25	13:27	1:18	10:27	167 164-170	0/2
1.38	14:40	1:13	9:42	165 164-168	0/8
1.50	15:53	1:13	9:45	167 164-168	0/5
1.63	17:12	1:18	10:27	169 168-170	6/0
1.75	18:24	1:13	9:41	164 160-170	1/7
1.88	19:40	1:16	10:06	166 162-168	1/3
2.00	21:10	1:30	12:01	166 162-170	0/3
2.13	22:22	1:12	9:35	165 148-170	4/3
2.25	23:57	1:35	12:38	168 162-172	1/0
2.38	25:14	1:17	10:19	163 114-170	1/4
2.50	26:40	1:26	11:26	170 166-174	4/0
2.63	28:05	1:25	11:18	174 160-214	1/1
2.75	29:20	1:15	10:01	171 164-174	8/0
2.88	30:31	1:11	9:30	167 164-172	0/7
3.00	31:48	1:17	10:20	167 164-168	4/1
3.13	33:04	1:15	10:03	170 166-172	9/0
3.25	34:19	1:16	10:05	168 166-176	2/0
3.38	35:32	1:13	9:43	167 164-172	1/1
3.50	36:46	1:14	9:49	168 166-170	2/0
3.63	38:11	1:25	11:18	168 164-170	1/1
3.75	39:52	1:42	13:33	161 124-172	9/0
3.88	41:08	1:16	10:10	170 166-174	8/0
4.00	42:23	1:14	9:54	166 164-166	2/1
4.13	43:56	1:33	12:22	163 154-166	1/1
4.25	45:31	1:36	12:47	164 156-168	0/2
4.38	46:56	1:24	11:15	162 160-164	0/4
4.38	47:00	4	14:41	-	0/0

Elevation

Asc 42m, Range 46m, Flat prediction 47:23

Elevation Graph

Biggest Climbs (m)	Min/mi
22 3.9%	11:14
17 1.8%	9:56
16 2.5%	11:08
See your biggest climbs

Cadence

167 (214 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.6	167	4.3	46:21	10:40
Walk	1.3	131	0	38	17:00
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:32	34.36%	More
800m	4:52	9:48	39.09%	More
1km	6:07	9:51	40.61%	More
Mile	10:01	10:01	42.20%	More
5k	31:58	10:17	45.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:50	8:50	47.85
5km	31:56	10:17	45.03
5M	54:44	10:57	42.76
10km	1:10:01	11:16	41.73
10M	2:00:03	12:00	40.22
Half	2:43:00	12:27	38.88
20M	4:23:15	13:10	38.15
Mara	5:57:28	13:39	37.46

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