Sat 28th Apr 2018 at 9:00am by K5 Gus
Run > Long Run
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Time
2:53:32
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Miles 18.50
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Min/mi 9:23
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Pacing
66%
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WAVA
55.58
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Stride(cm)
97
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Cals
1701
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Cadence
176
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BPM
152
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%MHR
80.6
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B/mi 1422
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Asc(m)
42
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Hillscore
71
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Surface
Road
Notes & Comments
Toughest run for a few months - almost 800m climbing and 18.5 miles. Just taking it pretty easy, ultra training has officially started !
Acharn, Radio Mast, Lochan Breaclaich, Rob Roy Way, Ardeonaig, South Loch Tay Rd, Auchmore, Kinnell
Split Summary
===
1) 1m - 9:28(9:28/m) 127/162bpm 95cal 6.34/8.08mph
2) 1m - 10:08(10:08/m) 158/166bpm 136cal 5.92/6.95mph
3) 1m - 10:29(10:29/m) 163/173bpm 143cal 5.72/7.51mph
4) 1m - 10:45(10:45/m) 169/176bpm 154cal 5.58/7.26mph
5) 1m - 8:20(8:20/m) 155/173bpm 98cal 7.2/9.25mph
6) 1m - 9:53(9:53/m) 157/169bpm 120cal 6.07/8.58mph
7) 1m - 10:20(10:20/m) 162/170bpm 137cal 5.8/7.99mph
8) 1m - 9:14(9:14/m) 157/170bpm 99cal 6.5/8.72mph
9) 1m - 8:18(8:18/m) 147/158bpm 59cal 7.23/8.5mph
10) 1m - 10:38(10:38/m) 148/159bpm 79cal 5.64/7.37mph
11) 1m - 8:02(8:02/m) 132/158bpm 28cal 7.46/8.68mph
12) 1m - 9:12(9:12/m) 143/161bpm 55cal 6.52/8.43mph
13) 1m - 9:08(9:08/m) 145/158bpm 61cal 6.57/7.64mph
14) 1m - 8:18(8:18/m) 141/151bpm 42cal 7.22/8.37mph
15) 1m - 9:27(9:27/m) 152/163bpm 88cal 6.35/7.78mph
16) 1m - 8:57(8:57/m) 152/163bpm 83cal 6.71/7.85mph
17) 1m - 9:12(9:12/m) 156/164bpm 97cal 6.52/7.76mph
18) 1m - 8:43(8:43/m) 155/162bpm 92cal 6.88/8.33mph
19) 0.31m - 2:59(9:42/m) 158/165bpm 35cal 6.19/7.74mph
Acharn, Radio Mast, Lochan Breaclaich, Rob Roy Way, Ardeonaig, South Loch Tay Rd, Auchmore, Kinnell
Split Summary
===
1) 1m - 9:28(9:28/m) 127/162bpm 95cal 6.34/8.08mph
2) 1m - 10:08(10:08/m) 158/166bpm 136cal 5.92/6.95mph
3) 1m - 10:29(10:29/m) 163/173bpm 143cal 5.72/7.51mph
4) 1m - 10:45(10:45/m) 169/176bpm 154cal 5.58/7.26mph
5) 1m - 8:20(8:20/m) 155/173bpm 98cal 7.2/9.25mph
6) 1m - 9:53(9:53/m) 157/169bpm 120cal 6.07/8.58mph
7) 1m - 10:20(10:20/m) 162/170bpm 137cal 5.8/7.99mph
8) 1m - 9:14(9:14/m) 157/170bpm 99cal 6.5/8.72mph
9) 1m - 8:18(8:18/m) 147/158bpm 59cal 7.23/8.5mph
10) 1m - 10:38(10:38/m) 148/159bpm 79cal 5.64/7.37mph
11) 1m - 8:02(8:02/m) 132/158bpm 28cal 7.46/8.68mph
12) 1m - 9:12(9:12/m) 143/161bpm 55cal 6.52/8.43mph
13) 1m - 9:08(9:08/m) 145/158bpm 61cal 6.57/7.64mph
14) 1m - 8:18(8:18/m) 141/151bpm 42cal 7.22/8.37mph
15) 1m - 9:27(9:27/m) 152/163bpm 88cal 6.35/7.78mph
16) 1m - 8:57(8:57/m) 152/163bpm 83cal 6.71/7.85mph
17) 1m - 9:12(9:12/m) 156/164bpm 97cal 6.52/7.76mph
18) 1m - 8:43(8:43/m) 155/162bpm 92cal 6.88/8.33mph
19) 0.31m - 2:59(9:42/m) 158/165bpm 35cal 6.19/7.74mph
9:28 10:08 10:29 10:45 8:20 9:53 10:20 9:14 8:18 10:38 8:02 9:12 9:08 8:18 9:27 8:57 9:12 8:43 2:59
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 4:10 | 4:10 | 8:20 | 116 88-128 | 966 | 176 116-182 | 5/16 |
1.00 | 9:27 | 5:17 | 10:35 | 135 125-162 | 1428 | 174 170-178 | 49/0 |
1.50 | 15:03 | 5:36 | 11:11 | 160 154-166 | 1790 | 173 170-178 | 60/0 |
2.00 | 19:35 | 4:32 | 9:04 | 156 149-161 | 1415 | 177 172-182 | 18/1 |
2.50 | 23:54 | 4:19 | 8:38 | 156 147-163 | 1347 | 178 174-188 | 16/4 |
3.00 | 30:05 | 6:11 | 12:21 | 167 159-173 | 2063 | 172 170-178 | 72/0 |
3.50 | 36:01 | 5:56 | 11:52 | 171 161-176 | 2030 | 173 168-182 | 64/2 |
4.00 | 40:50 | 4:49 | 9:38 | 167 158-173 | 1610 | 177 170-186 | 33/4 |
4.50 | 45:21 | 4:31 +20 | 9:02 | 158 140-173 | 1427 | 178 170-188 | 5/25 |
5.00 | 49:29 | 4:08 | 8:17 | 153 140-165 | 1267 | 180 174-194 | 17/33 |
5.50 | 54:03 | 4:34 | 9:08 | 157 141-169 | 1435 | 178 172-186 | 19/20 |
6.00 | 1:00:50 | 6:47 +1:28 | 13:33 | 158 124-168 | 2142 | 176 140-182 | 42/3 |
6.50 | 1:05:50 | 5:00 | 10:00 | 160 142-170 | 1599 | 177 170-184 | 32/1 |
7.00 | 1:11:11 | 5:21 | 10:42 | 164 158-170 | 1755 | 174 170-182 | 50/3 |
7.50 | 1:16:40 | 5:29 | 10:57 | 165 156-170 | 1808 | 174 168-190 | 52/21 |
8.00 | 1:20:24 | 3:45 | 7:30 | 145 133-156 | 1087 | 185 176-194 | 4/68 |
8.50 | 1:24:12 | 3:48 | 7:36 | 147 140-156 | 1117 | 183 176-188 | 0/53 |
9.00 | 1:28:43 | 4:30 | 9:00 | 148 141-158 | 1333 | 180 110-192 | 0/48 |
9.50 | 1:34:56 | 6:13 +57 | 12:27 | 150 129-159 | 1867 | 171 80-194 | 0/47 |
10.00 | 1:42:44 | 7:48 +2:26 | 15:36 | 145 134-153 | 2262 | 176 148-190 | 0/49 |
10.50 | 1:47:19 | 4:35 +26 | 9:09 | 138 123-158 | 1263 | 178 172-190 | 4/28 |
11.00 | 1:51:12 | 3:54 | 7:47 | 124 119-128 | 965 | 179 176-190 | 0/84 |
11.50 | 1:56:04 | 4:52 | 9:43 | 142 126-160 | 1381 | 176 170-182 | 4/25 |
12.00 | 2:00:24 | 4:20 | 8:41 | 144 125-161 | 1250 | 176 170-182 | 36/9 |
12.50 | 2:04:52 | 4:27 | 8:55 | 144 135-154 | 1284 | 177 172-184 | 9/11 |
13.00 | 2:09:33 | 4:41 | 9:22 | 147 140-158 | 1378 | 175 172-180 | 12/12 |
13.50 | 2:13:47 | 4:14 | 8:28 | 143 127-151 | 1211 | 177 168-182 | 6/10 |
14.00 | 2:17:52 | 4:05 | 8:10 | 139 133-146 | 1135 | 178 172-184 | 8/29 |
14.50 | 2:22:40 | 4:48 | 9:36 | 153 137-163 | 1470 | 174 170-182 | 26/16 |
15.00 | 2:27:18 | 4:38 | 9:16 | 150 131-161 | 1389 | 176 170-180 | 18/8 |
15.50 | 2:31:26 | 4:08 | 8:16 | 151 140-159 | 1249 | 178 174-186 | 2/13 |
16.00 | 2:36:14 | 4:48 | 9:37 | 152 139-163 | 1462 | 176 170-182 | 17/13 |
16.50 | 2:41:17 | 5:03 | 10:06 | 161 156-164 | 1626 | 174 170-180 | 28/0 |
17.00 | 2:45:27 | 4:09 | 8:19 | 150 143-161 | 1247 | 181 174-192 | 1/32 |
17.50 | 2:49:41 | 4:14 | 8:28 | 154 143-160 | 1304 | 179 174-188 | 14/32 |
18.00 | 2:54:09 | 4:29 | 8:57 | 157 152-162 | 1406 | 177 174-182 | 16/2 |
18.31 | 2:57:09 | 3:00 | 9:45 | 158 153-165 | 1541 | 175 170-180 | 12/3 |
Heart
152/176max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 453m, Flat prediction 2:40:59
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
330 5.6% | 10:18 |
158 6.3% | 11:24 |
50 4.5% | 10:16 |
44 7.6% | 10:11 |
26 6.2% | 10:22 |
20 4.1% | 9:59 |
See your biggest climbs |
Cadence
176 (194 max)
Stride Length: 97cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 97.1 | 176 | 18.3 | 2:51:59 | 9:37 |
Walk | 0.3 | 128 | 0 | 35 | 13:22 |
Still | 0.5 | - | - | 50 | - |
Pause | 2.1 | - | - | 3:45 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:39 | 6:39 | 66.11 |
5km | 23:38 | 7:36 | 63.33 |
5M | 40:13 | 8:03 | 60.66 |
10km | 51:16 | 8:15 | 59.46 |
10M | 1:27:15 | 8:44 | 57.78 |
Half | 1:58:00 | 9:00 | 56.11 |
20M | 3:09:20 | 9:28 | 55.41 |
Mara | 4:16:02 | 9:46 | 54.64 |
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