Sun 18th Mar 2018 at 1:00pm by HappyG(rrr)

Run > General

  • Time
    2:05:05
  • Miles
    10.86
  • Min/mi
    11:31
  • Pacing
    69%
  • WAVA
    42.09
  • Stride(cm)
    84
  • Cals
    1245
  • Cadence
    166
  • Asc(m)
    42
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

Yay! First double digit distance in, well, more than double digit weeks! Alloa half was cancelled, so off I went at lunch time with dog in tow, for a few miles. Wasn't sure how far I'd do, but nearly 11 was ideal. Managed to do almost all off road, down to Loch Ore Meadows round and back by a slightly different route. Ideal! And a few cm of snow made it quite pretty and fun too. And even the dog did OK. She likes the fields and things and only dragged a bit in the brief pavement sections. Particularly excited when she startled a hare at under 1 metre away. It shot off pretty quickly though! So, the route - across field (rather than through the horses bit), woods down to CR Smith, across road into field, past the recycling centre. A bit stuck there, through some brambles and down a steep bank, but then could see our way through fields behind the farm and cemetery. Quite a few fences to climb, just lifted dog over. Annoying barbed wire catches on legs or worse, jacket, once or twice. At roundabout had to come to road to cross (small river bridge - never noticed it was a river when driving!). But after roundabout straight off into fields again. Cut the corner at Kelty to head north east. Popped out on to pavement down to turn into the car park for Loch Ore. Round the loch - def want to sail there in summer, it's a lovely setting. Back out at same car park, but went across fields to come out at lorry depot, to avoid that short bit of pavement. Return route almost same but found a better way back to ours, but taking small track away from farm towards motorway, then cutting back up the hill on a landy track that came out opposite our farm entrance. Good to know! Legs (hips) a bit stiff, like not used to running (because they're not used to running!) No calf pain though. And watching telly by the fire felt much better after a decent run. Got my skis on Saturday, but haven't tried them yet. :-) G

Split Summary
===
1) 1m - 12:56(12:56/m) 119cal 4.64/6.87mph
2) 1m - 13:41(13:41/m) 95cal 4.38/6.76mph
3) 1m - 11:09(11:09/m) 116cal 5.38/6.85mph
4) 1m - 10:35(10:35/m) 121cal 5.67/8.08mph
5) 1m - 10:06(10:06/m) 117cal 5.94/8.68mph
6) 1m - 10:30(10:30/m) 116cal 5.72/7.47mph
7) 1m - 9:45(9:45/m) 116cal 6.16/8.45mph
8) 1m - 11:19(11:19/m) 119cal 5.31/10.33mph
9) 1m - 11:48(11:48/m) 120cal 5.09/6.87mph
10) 1m - 11:42(11:42/m) 112cal 5.13/6.26mph
11) 0.86m - 11:36(13:26/m) 94cal 4.47/6.62mph
12:56 13:41 11:09 10:35 10:06 10:30 9:45 11:19 11:48 11:42 11:36
Pin Map
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0mi in 0

Pace

59% 31% 10% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 7:43 7:43 15:26 168 124-258 10/8
1.00 12:56 5:13 10:26 167 118-176 8/19
1.50 21:26 8:30 16:59 156 90-174 14/13
2.00 26:37 5:12 10:23 167 124-198 2/43
2.50 32:06 5:29 10:58 171 158-182 12/10
3.00 37:47 5:41 11:21 165 132-176 5/11
3.50 43:16 5:29 10:57 168 116-182 0/16
4.00 48:22 5:06 10:12 168 164-174 0/9
4.50 53:42 5:20 10:40 171 164-178 7/7
5.00 58:27 4:46 9:31 172 162-178 4/6
5.50 1:04:05 5:38 11:15 165 116-178 6/4
6.00 1:08:57 4:52 9:44 166 124-180 7/5
6.50 1:13:34 4:37 9:14 168 166-172 6/4
7.00 1:18:42 5:07 10:14 168 124-182 2/5
7.50 1:23:56 5:14 10:29 168 160-176 10/0
8.00 1:30:01 6:05 12:09 167 154-180 18/2
8.50 1:36:18 6:17 12:34 164 122-178 12/3
9.00 1:41:48 5:31 11:01 167 108-180 13/11
9.50 1:47:43 5:55 11:49 161 124-170 32/5
10.00 1:53:30 5:47 11:34 159 82-178 0/12
10.50 2:00:48 7:18 14:36 159 126-168 27/1
10.86 2:05:02 4:14 11:42 167 162-174 6/8

Elevation

Asc 42m, Range 90m, Flat prediction 2:00:16
Elevation Graph
Biggest Climbs (m) Min/mi
44 4.7% 11:44
33 3.4% 14:38
29 1.9% 11:17
15 2.3% 10:20
14 4.5% 19:30
13 2.2% 12:59
See your biggest climbs

Cadence

166 (258 max) Stride Length: 84cm Run: 96.5% Walk: 3.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:23 39.10% More
800m 4:34 9:12 41.66% More
1km 5:43 9:12 43.44% More
Mile 9:23 9:23 45.05% More
5k 30:35 9:51 47.02% More
5 miles 51:17 10:15 45.64% More
10k 1:04:40 10:24 45.18% More
10 miles 1:51:49 11:11 43.18% More

Predictions

Dist Time Per Mile WAVA
1M 8:23 8:23 50.42
5km 30:18 9:45 47.46
5M 51:57 10:23 45.05
10km 1:06:27 10:42 43.97
10M 1:53:55 11:24 42.38
Half 2:34:41 11:48 40.97
20M 4:09:50 12:30 40.20
Mara 5:39:14 12:57 39.47
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