Sat 11th May 2019 at 8:00am by IanS

Run > Race
  • Time
    4:24:37
  • Miles
    22.23
  • Min/mi
    11:54
  • Pacing
    66%
  • WAVA
    45.63
  • Stride(cm)
    89
  • Cals
    2109
  • Cadence
    152
  • BPM
    131
  • %MHR
    75.1
  • B/mi
    1556
  • Asc(m)
    494
  • Hillscore
    34
  • Surface
    Mixed

Notes & Comments

Kintyre Way Ultra Relay with L. Tough wee course, everything from beach with sand and shingle to narrow rocky sheep trails over the Moor, then 3 miles on tarmac to finish the second leg!
==============
Split Summary
===
1) 1m - 9:13(9:13/m) 126/137bpm 101cal 6.51/7.16mph
2) 1m - 9:08(9:08/m) 133/136bpm 101cal 6.57/6.74mph
3) 1m - 9:51(9:51/m) 136/140bpm 109cal 6.1/6.68mph
4) 1m - 10:23(10:23/m) 137/140bpm 117cal 5.78/6.66mph
5) 1m - 10:18(10:17/m) 140/143bpm 108cal 5.83/6.41mph
6) 1m - 11:15(11:15/m) 138/141bpm 106cal 5.33/7.14mph
7) 1m - 13:02(13:02/m) 132/140bpm 91cal 4.61/8.39mph
8) 1m - 12:42(12:42/m) 128/135bpm 74cal 4.72/6.82mph
9) 1m - 11:25(11:24/m) 127/133bpm 65cal 5.26/6.64mph
10) 1m - 16:41(16:40/m) 116/139bpm 88cal 3.6/6.55mph
11) 1m - 15:07(15:07/m) 130/137bpm 124cal 3.97/7.99mph
12) 1m - 10:27(10:25/m) 135/140bpm 94cal 5.76/6.76mph
13) 1m - 12:25(12:26/m) 130/138bpm 92cal 4.83/7.41mph
14) 1m - 13:27(13:27/m) 129/136bpm 96cal 4.46/7.35mph
15) 1m - 13:26(13:26/m) 131/136bpm 95cal 4.47/7.06mph
16) 1m - 11:37(11:35/m) 132/138bpm 79cal 5.18/6.76mph
17) 1m - 13:09(13:09/m) 131/137bpm 83cal 4.57/7.16mph
18) 1m - 13:53(13:52/m) 127/146bpm 78cal 4.33/6.87mph
19) 1m - 10:06(10:05/m) 132/146bpm 91cal 5.95/7.03mph
20) 1m - 11:21(11:20/m) 129/144bpm 86cal 5.29/6.68mph
21) 1m - 11:11(11:10/m) 130/148bpm 102cal 5.37/6.87mph
22) 1m - 12:05(12:03/m) 127/142bpm 105cal 4.98/7.28mph
23) 0.21m - 2:24(11:20/m) 133/141bpm 24cal 5.29/6.95mph
9:13 9:08 9:51 10:23 10:18 11:15 13:02 12:42 11:25 16:41 15:07 10:27 12:25 13:27 13:26 11:37 13:09 13:53 10:06 11:21 11:11 12:05 2:24
Pin Map
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Pace

43% 10% 17% 26% 4% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:12 9:12 9:12 125 70-137 1151 162 118-170 2/13
2.00 18:20 9:08 9:08 133 131-135 1214 163 160-168 2/2
3.00 28:11 9:50 9:50 136 131-140 1338 160 144-166 5/4
4.00 38:33 10:23 10:23 138 133-140 1432 161 142-166 9/11
5.00 48:51 10:17 10:17 140 137-143 1440 161 106-166 11/4
6.00 1:00:06 11:15 11:15 138 132-141 1553 154 92-168 32/10
7.00 1:13:05 12:59 12:59 132 124-139 1715 151 88-174 8/21
8.00 1:25:49 12:44 12:44 128 110-135 1629 155 104-232 25/9
9.00 1:37:14 11:25 11:25 127 118-133 1451 153 94-166 38/27
10.00 1:53:53 16:39 16:39 121 92-139 2015 149 92-168 27/24
11.00 2:09:00 15:06 15:06 129 105-137 1949 142 90-178 69/10
12.00 2:19:27 10:27 10:27 135 126-139 1411 159 114-168 20/5
13.00 2:31:48 12:21 12:21 131 119-138 1619 144 104-174 34/6
14.00 2:45:18 13:30 13:30 129 124-135 1742 141 108-174 55/2
15.00 2:58:46 13:27 13:27 131 122-136 1762 145 94-176 26/22
16.00 3:10:22 11:37 11:37 132 127-138 1532 157 110-216 3/69
17.00 3:23:27 13:05 13:05 131 125-137 1714 144 88-172 12/38
18.00 3:37:24 13:57 13:57 129 118-146 1799 138 98-174 39/62
19.00 3:47:28 10:05 10:05 133 128-146 1341 163 118-186 1/69
20.00 3:58:48 11:20 11:20 130 119-144 1472 151 110-168 15/45
21.00 4:09:59 11:11 11:11 132 119-148 1475 155 118-170 5/15
22.00 4:22:00 12:02 12:02 128 115-141 1539 149 118-172 10/11
22.23 4:24:39 2:39 11:25 135 128-141 1540 161 118-180 7/6

Heart

131/148max
  • Show Beats/Mile

Elevation

Asc 494m, Range 225m, Flat prediction 4:18:14
Elevation Graph
Biggest Climbs (m) Min/mi
106 2.4% 12:28
55 13.8% 18:42
53 6.9% 14:32
40 4.8% 11:19
27 3.7% 13:43
18 4.3% 9:05
See your biggest climbs

Cadence

152 (232 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 69.7 162 17.8 3:04:30 10:22
Walk 30.0 116 4.4 1:19:31 17:53
Still 0.2 - - 38 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:37 40.06% More
800m 4:24 8:51 46.31% More
1km 5:35 8:59 47.59% More
Mile 9:08 9:08 49.36% More
5k 29:23 9:28 52.20% More
5 miles 48:48 9:46 51.31% More
10k 1:02:02 9:59 50.44% More
10 miles 1:53:51 11:23 45.49% More
Half 2:33:21 11:42 44.71% More
20 miles 3:58:46 11:56 45.15% More

Predictions

Dist Time Per Mile WAVA
1M 7:48 7:48 57.75
5km 28:18 9:07 54.21
5M 48:35 9:43 51.53
10km 1:02:12 10:01 50.31
10M 1:46:47 10:41 48.50
Half 2:25:07 11:05 46.88
20M 3:54:40 11:44 45.94
Mara 5:18:55 12:10 45.08

Bespoke Fields

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Session Intensity 6
Training Load 864
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