Sat 16th Jun 2018 at 8:00am by Rodders
Run > Long Run
-
Time
3:04:10
-
Miles
23.10
-
Min/mi
7:58
-
Pacing
91%
-
WAVA
64.18
-
Cals
3671
-
Asc(m)
42
-
Hillscore
31
-
Surface
Road
Notes & Comments
Ran from home to Garvagh Forest for 1 lap, then out towards Coleraine for 6 miles, back to Garvagh Forest for another lap followed by a smaller loop and then home. Tough route but pleased with pace.
Split Summary
===
1) 1m - 8:20(8:20/m) 160cal 7.21/0mph
2) 1m - 8:15(8:15/m) 159cal 7.27/0mph
3) 1m - 7:51(7:51/m) 161cal 7.65/0mph
4) 1m - 7:45(7:45/m) 159cal 7.74/0mph
5) 1m - 7:57(7:57/m) 161cal 7.54/0mph
6) 1m - 7:56(7:56/m) 159cal 7.57/0mph
7) 1m - 7:54(7:54/m) 160cal 7.6/0mph
8) 1m - 7:39(7:39/m) 160cal 7.84/0mph
9) 1m - 7:45(7:45/m) 160cal 7.73/0mph
10) 1m - 7:48(7:48/m) 157cal 7.69/0mph
11) 1m - 7:48(7:48/m) 160cal 7.69/0mph
12) 1m - 7:49(7:49/m) 158cal 7.67/0mph
13) 1m - 7:54(7:54/m) 160cal 7.6/0mph
14) 1m - 7:46(7:46/m) 158cal 7.73/0mph
15) 1m - 7:51(7:51/m) 159cal 7.64/0mph
16) 1m - 7:46(7:46/m) 160cal 7.73/0mph
17) 1m - 8:04(8:04/m) 159cal 7.44/0mph
18) 1m - 8:15(8:15/m) 159cal 7.27/0mph
19) 1m - 8:35(8:35/m) 155cal 6.98/0mph
20) 1m - 7:54(7:54/m) 158cal 7.6/0mph
21) 1m - 7:57(7:57/m) 155cal 7.55/0mph
22) 1m - 8:31(8:31/m) 160cal 7.04/0mph
23) 1m - 8:04(8:04/m) 158cal 7.44/0mph
24) 0.1m - 45(7:23/m) 16cal 8.12/0mph
8:20 8:15 7:51 7:45 7:57 7:56 7:54 7:39 7:45 7:48 7:48 7:49 7:54 7:46 7:51 7:46 8:04 8:15 8:35 7:54 7:57 8:31 8:04 45
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
1.00 |
8:20 |
8:20 |
8:20 |
18/11 |
2.00 |
16:34 |
8:14 |
8:14 |
44/3 |
3.00 |
24:25 |
7:51 |
7:51 |
26/34 |
4.00 |
32:10 |
7:45 |
7:45 |
18/43 |
5.00 |
40:07 |
7:57 |
7:57 |
14/38 |
6.00 |
48:03 |
7:56 |
7:56 |
14/11 |
7.00 |
55:57 |
7:54 |
7:54 |
9/6 |
8.00 |
1:03:36 |
7:39 |
7:39 |
13/22 |
9.00 |
1:11:21 |
7:46 |
7:46 |
13/20 |
10.00 |
1:19:10 |
7:48 |
7:48 |
15/11 |
11.00 |
1:26:58 |
7:48 |
7:48 |
11/14 |
12.00 |
1:34:47 |
7:49 |
7:49 |
12/11 |
13.00 |
1:43:01 |
8:14 +20
|
8:14 |
15/12 |
14.00 |
1:50:47 |
7:46 |
7:46 |
20/14 |
15.00 |
1:58:38 |
7:51 |
7:51 |
21/8 |
16.00 |
2:06:24 |
7:46 |
7:46 |
2/13 |
17.00 |
2:14:28 |
8:04 |
8:04 |
15/11 |
18.00 |
2:22:43 |
8:15 |
8:15 |
20/4 |
19.00 |
2:31:18 |
8:35 |
8:35 |
49/8 |
20.00 |
2:39:12 |
7:54 |
7:54 |
11/45 |
21.00 |
2:47:09 |
7:57 |
7:57 |
25/39 |
22.00 |
2:55:39 |
8:30 |
8:30 |
16/19 |
23.00 |
3:03:44 |
8:05 |
8:05 |
14/25 |
23.10 |
3:04:28 |
44 |
7:30 |
0/1 |
Elevation
Biggest Climbs (m) |
Min/mi |
43 3.6% |
8:30
|
39 3.9% |
8:43
|
21 3.2% |
8:12
|
21 1.3% |
7:55
|
21 3.0% |
8:26
|
19 2.2% |
7:48
|
See your biggest climbs
|
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
48.01% |
More |
800m |
3:37 |
7:17 |
53.10% |
More |
1km |
4:32 |
7:17 |
55.30% |
More |
Mile |
7:37 |
7:37 |
55.96% |
More |
5k |
23:59 |
7:43 |
60.44% |
More |
5 miles |
38:49 |
7:46 |
60.77% |
More |
10k |
48:21 |
7:47 |
60.93% |
More |
10 miles |
1:18:08 |
7:49 |
62.32% |
More |
Half |
1:42:31 |
7:50 |
62.83% |
More |
20 miles |
2:38:48 |
7:56 |
63.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:36 |
6:36 |
64.54 |
5km |
21:58 |
7:04 |
65.98 |
5M |
36:22 |
7:16 |
64.88 |
10km |
45:47 |
7:22 |
64.35 |
10M |
1:15:49 |
7:35 |
64.22 |
Half |
1:40:57 |
7:42 |
63.32 |
20M |
2:38:05 |
7:54 |
64.07 |
Mara |
3:30:28 |
8:02 |
64.17 |
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