Sat 12th May 2018 at 9:00am by K5 Gus

Run > Long Run

  • Time
    3:24:53
  • Miles
    22.07
  • Min/mi
    9:17
  • Pacing
    57%
  • WAVA
    56.91
  • Stride(cm)
    98
  • Cals
    2085
  • Cadence
    177
  • BPM
    153
  • %MHR
    81.5
  • B/mi
    1423
  • Asc(m)
    42
  • Hillscore
    77
  • Surface
    Road

Notes & Comments

Acharn top path, Glen Ogle, Balquhidder Station, Glen Kendrum, Gleann Dubh, Acharn.

Legs still a bit tired from Thursday night's hill-reps, so all-in-all a bit of a struggle, but just trying to get time on feet, not worried about pace. Supposed to be a back-to-back weekend with 12 or 14 tomorrow, hmmm...........

Split Summary
===
1) 1m - 9:34(9:34/m) 142/161bpm 109cal 6.27/8.31mph
2) 1m - 9:49(9:49/m) 159/169bpm 131cal 6.11/7.1mph
3) 1m - 10:09(10:09/m) 161/173bpm 136cal 5.91/7.78mph
4) 1m - 8:31(8:31/m) 157/165bpm 110cal 7.04/8.7mph
5) 1m - 8:00(8:00/m) 150/163bpm 90cal 7.49/8.16mph
6) 1m - 8:11(8:11/m) 145/155bpm 79cal 7.34/8.33mph
7) 1m - 8:03(8:03/m) 143/147bpm 69cal 7.45/8.35mph
8) 1m - 8:10(8:10/m) 142/146bpm 62cal 7.35/8.43mph
9) 1m - 8:03(8:03/m) 142/146bpm 59cal 7.45/9.16mph
10) 1m - 8:17(8:17/m) 140/152bpm 59cal 7.25/8.31mph
11) 1m - 9:14(9:14/m) 150/156bpm 97cal 6.5/7.14mph
12) 1m - 10:15(10:15/m) 152/163bpm 107cal 5.85/7.12mph
13) 1m - 11:09(11:09/m) 165/175bpm 153cal 5.38/6.57mph
14) 1m - 14:55(14:55/m) 168/176bpm 196cal 4.02/6.41mph
15) 1m - 11:46(11:46/m) 167/175bpm 148cal 5.1/8.01mph
16) 1m - 7:57(7:57/m) 149/158bpm 49cal 7.55/8.89mph
17) 1m - 8:20(8:20/m) 150/158bpm 58cal 7.21/8.75mph
18) 1m - 8:55(8:55/m) 153/161bpm 75cal 6.73/8.56mph
19) 1m - 8:25(8:25/m) 152/156bpm 67cal 7.12/7.6mph
20) 1m - 8:50(8:50/m) 152/159bpm 69cal 6.79/7.43mph
21) 1m - 8:20(8:20/m) 153/155bpm 64cal 7.2/7.76mph
22) 1m - 9:25(9:25/m) 158/166bpm 95cal 6.37/7.62mph
23) 0.07m - 34(7:55/m) 151/153bpm 3cal 7.58/7.43mph
9:34 9:49 10:09 8:31 8:00 8:11 8:03 8:10 8:03 8:17 9:14 10:15 11:09 14:55 11:46 7:57 8:20 8:55 8:25 8:50 8:20 9:25 34
Pin Map
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0mi in 0

Pace

24% 15% 39% 20% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:35 9:35 9:35 142 69-161 1360 176 116-188 59/16
2.00 19:23 9:48 9:48 159 146-169 1559 176 172-182 77/2
3.00 29:32 10:10 10:10 161 143-173 1636 175 166-186 83/5
4.00 38:03 8:31 8:31 157 148-165 1337 178 174-188 26/13
5.00 46:03 8:00 8:00 150 137-163 1200 179 176-190 11/38
6.00 54:23 8:19 +8 8:19 145 133-155 1206 180 170-188 5/41
7.00 1:02:26 8:03 8:03 143 134-147 1152 179 176-184 8/42
8.00 1:11:27 9:01 +51 9:01 142 128-146 1280 178 174-184 16/40
9.00 1:19:30 8:03 8:03 142 135-146 1143 178 174-186 10/35
10.00 1:27:47 8:17 8:17 140 122-152 1159 180 174-192 7/75
11.00 1:37:23 9:36 +23 9:36 150 141-156 1440 177 172-182 33/3
12.00 1:48:40 11:17 +1:01 11:17 152 130-163 1714 175 150-182 72/10
13.00 1:59:49 11:09 11:09 165 154-175 1840 174 168-182 95/0
14.00 2:18:19 18:30 +3:35 18:30 168 126-176 3108 165 96-180 158/0
15.00 2:31:20 13:01 +1:16 13:01 167 137-175 2174 171 156-194 102/12
16.00 2:39:16 7:56 7:56 149 140-158 1183 185 176-198 0/162
17.00 2:48:20 9:04 +44 9:04 150 138-158 1360 184 138-198 0/141
18.00 2:57:16 8:55 8:55 153 139-161 1365 181 176-194 16/43
19.00 3:05:41 8:25 8:25 152 144-156 1279 180 174-188 3/34
20.00 3:14:55 9:14 +25 9:14 152 146-159 1404 179 174-184 4/42
21.00 3:23:15 8:20 8:20 153 146-155 1275 179 176-182 4/33
22.00 3:32:40 9:25 9:25 157 149-166 1479 178 172-186 26/19
22.07 3:33:14 34 8:02 151 148-153 1214 179 176-180 0/1

Heart

153/176max
  • Show Beats/Mile

Elevation

Asc 42m, Range 477m, Flat prediction 2:58:55
Elevation Graph
Biggest Climbs (m) Min/mi
428 10.5% 14:30
240 3.7% 9:31
30 4.2% 11:06
26 3.7% 10:05
16 4.2% 8:20
15 2.2% 10:26
See your biggest climbs

Cadence

177 (198 max) Stride Length: 98cm Run: 99.9% Walk: 0.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:13 46.94% More
800m 3:45 7:33 52.92% More
1km 4:42 7:34 55.04% More
Mile 7:46 7:46 56.64% More
5k 25:02 8:03 59.78% More
5 miles 41:07 8:13 59.33% More
10k 51:21 8:16 59.36% More
10 miles 1:27:23 8:44 57.70% More
Half 2:01:01 9:14 55.14% More
20 miles 3:12:46 9:38 54.43% More

Predictions

Dist Time Per Mile WAVA
1M 6:27 6:27 68.16
5km 22:54 7:22 65.35
5M 38:59 7:48 62.58
10km 49:42 8:00 61.33
10M 1:24:35 8:28 59.60
Half 1:54:23 8:44 57.88
20M 3:03:32 9:11 57.16
Mara 4:08:11 9:28 56.37
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