Sun 28th Jul 2019 at 9:00am by HappyG(rrr)
Run > General
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Time
3:44:33
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Miles 11.05
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Min/mi 20:19
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Pacing
42%
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WAVA
24.28
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Stride(cm)
57
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Cals
1528
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Cadence
138
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BPM
114
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%MHR
58.9
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B/mi 2308
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Asc(m)
686
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Hillscore
64
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Surface
Road
Notes & Comments
1 comments
Lovely run but made me a bit late! KRR club meet at 09:00 on a Sunday, which should be good, because even a 2.5 or 3 hour run plus the 15 min drive home and I should be back by 12:30 plenty time for shower and to get out to cars by 13:00. But 5 min yack, 10 min drive, 3:45 run for 11 miles and I was somewhat late. However, was worth it for learning new routes and trying something different. Only 4 of us there, Geoff, a new chap Toby, Norman and I. Geoff and Toby went a flat route. Norman and I prefer hills. Norman is 83 so goes a bit slower. But I thought 6-8 or so with him and another 6 or so by myself would be ideal. But he was up for 10, so I knew it would take a bit longer. I said I had never been up from Kinesswood, so he would show me that way in. I suggested two cars so I could add a bit on separately to him and he was fine with that. Also, it's more direct home for me from that side. We parked at Portmoak primary school in Kinesswood, and it is fairly obvious marked path up. There's a fork half way where we went right. It had been very wet, was completely overcast, but warm and pleasant. The higher we went the worse the visibility got. By the top of White Craigs (or is it Macduff Hill?) and the golf ball (radar listening point) you couldn't see 100 metres. So much for nice views! Tough climb, but rewarded with lovely descent in the trees towards West Feal farm. Then cut cross country, eventually landing back at the path just by Harperleas reservoir. Now way I could tell you how though! From there we went Craigmead, base of West Lomond, back to Boundary Stone then through the gate and back up on to Bishop Hill. Much further still to go along and eventually down than I thought. Anyway, great route, lovely scenery and good chat. Climbing is good for me - extra leg training, less impact. Need to up the miles a bit though. Saturday I was going to parkrun or at least support, but woke up late. Went to help Mum with broadband. Took about 5 hours! Then home and cut grass, for a short time it was dry. Lots to do clearing house for family visits, but not going to stress about it. Filming MrsS(rrr)'s horse training for her evaluations was more important. Wee car driving was fun. We had a Barbie again, despite threatening bad weather. My ball diff rebuild during week (which David McL did for me) resulted in a completely slipping transmission. Fortunately the collective wisdom at club sussed it - one washer on the thrust race is 3.2mm and the other is 3.0mm. Get them the wrong way round and the screw in the thrust race just spins! Spotted by Dom, changed by David McL and sorted! Lots more advice to change tyres, turn down steering, move battery position. I ad been driving quite well in quali but stuffed it up in final. Only 3 of us doing 2WD but if I could have beaten Alistair Mcl in A final I'd have been really happy. All good fun though! G
Split Summary
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1) 1m - 39:31(39:31/m) 110/150bpm 293cal 1.52/5.59mph
2) 1m - 15:45(15:45/m) 120/156bpm 122cal 3.81/6.49mph
3) 0.03m - 26(12:40/m) 112/118bpm 2cal 4.73/5.59mph
4) 1m - 19:46(19:46/m) 112/131bpm 114cal 3.04/8.14mph
5) 1m - 16:27(16:27/m) 110/123bpm 107cal 3.65/7.51mph
6) 1m - 14:30(14:30/m) 118/138bpm 110cal 4.14/6.85mph
7) 1m - 18:49(18:49/m) 112/146bpm 135cal 3.19/8.14mph
8) 1m - 15:36(15:36/m) 114/127bpm 126cal 3.84/5.63mph
9) 1m - 17:19(17:19/m) 117/142bpm 111cal 3.47/7.47mph
10) 1m - 21:25(21:25/m) 113/131bpm 144cal 2.8/6.91mph
11) 1m - 20:54(20:54/m) 120/137bpm 144cal 2.87/6.12mph
12) 1m - 23:52(23:52/m) 109/130bpm 119cal 2.51/6.1mph
13) 0.02m - 13(11:47/m) 110/111bpm 1cal 5.09/5.11mph
Split Summary
===
1) 1m - 39:31(39:31/m) 110/150bpm 293cal 1.52/5.59mph
2) 1m - 15:45(15:45/m) 120/156bpm 122cal 3.81/6.49mph
3) 0.03m - 26(12:40/m) 112/118bpm 2cal 4.73/5.59mph
4) 1m - 19:46(19:46/m) 112/131bpm 114cal 3.04/8.14mph
5) 1m - 16:27(16:27/m) 110/123bpm 107cal 3.65/7.51mph
6) 1m - 14:30(14:30/m) 118/138bpm 110cal 4.14/6.85mph
7) 1m - 18:49(18:49/m) 112/146bpm 135cal 3.19/8.14mph
8) 1m - 15:36(15:36/m) 114/127bpm 126cal 3.84/5.63mph
9) 1m - 17:19(17:19/m) 117/142bpm 111cal 3.47/7.47mph
10) 1m - 21:25(21:25/m) 113/131bpm 144cal 2.8/6.91mph
11) 1m - 20:54(20:54/m) 120/137bpm 144cal 2.87/6.12mph
12) 1m - 23:52(23:52/m) 109/130bpm 119cal 2.51/6.1mph
13) 0.02m - 13(11:47/m) 110/111bpm 1cal 5.09/5.11mph
39:31 15:45 26 19:46 16:27 14:30 18:49 15:36 17:19 21:25 20:54 23:52 13
Pin Map |
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Cad.0
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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 | 25:24 | 25:24 | 50:48 | 105 71-141 | 5334 | 110 80-158 | 220/0 |
1.00 | 39:25 | 14:01 | 28:02 | 120 84-150 | 3365 | 127 34-188 | 59/29 |
1.50 | 45:54 | 6:29 | 12:58 | 128 69-155 | 1659 | 162 150-182 | 2/66 |
2.00 | 55:15 | 9:21 | 18:41 | 112 95-126 | 2093 | 134 98-222 | 8/22 |
2.50 | 1:04:02 | 8:47 | 17:35 | 117 98-131 | 2056 | 138 88-188 | 8/22 |
3.00 | 1:15:06 | 11:04 | 22:08 | 109 90-129 | 2412 | 147 96-198 | 2/25 |
3.50 | 1:22:16 | 7:10 | 14:20 | 114 101-123 | 1635 | 162 154-178 | 4/33 |
4.00 | 1:31:27 | 9:11 | 18:23 | 107 87-123 | 1967 | 141 100-172 | 30/9 |
4.50 | 1:38:27 | 7:00 | 14:00 | 117 106-125 | 1637 | 161 120-168 | 5/5 |
5.00 | 1:46:01 | 7:34 | 15:08 | 118 94-137 | 1785 | 158 110-168 | 15/5 |
5.50 | 1:57:32 | 11:31 | 23:01 | 106 86-130 | 2441 | 129 90-182 | 36/6 |
6.00 | 2:04:43 | 7:11 | 14:22 | 123 109-146 | 1766 | 149 82-180 | 23/0 |
6.50 | 2:12:04 | 7:22 | 14:44 | 113 100-124 | 1664 | 136 102-174 | 22/1 |
7.00 | 2:20:14 | 8:10 | 16:20 | 116 107-126 | 1895 | 125 90-164 | 35/0 |
7.50 | 2:28:58 | 8:43 | 17:27 | 115 103-130 | 2006 | 146 86-236 | 13/42 |
8.00 | 2:37:37 | 8:40 | 17:19 | 119 89-141 | 2061 | 174 106-240 | 1/97 |
8.50 | 2:47:14 | 9:36 | 19:12 | 116 88-131 | 2228 | 150 102-178 | 10/4 |
9.00 | 2:58:53 | 11:39 | 23:18 | 111 93-130 | 2587 | 110 92-162 | 64/0 |
9.50 | 3:09:44 | 10:51 | 21:42 | 121 108-137 | 2626 | 115 86-242 | 53/2 |
10.00 | 3:19:49 | 10:05 | 20:09 | 120 110-132 | 2419 | 125 86-176 | 30/3 |
10.50 | 3:29:10 | 9:22 | 18:44 | 114 97-130 | 2135 | 136 92-244 | 17/27 |
11.00 | 3:43:54 | 14:43 | 29:27 | 106 96-125 | 3121 | 152 82-246 | 4/249 |
11.05 | 3:44:32 | 38 | 12:02 | 111 109-112 | 1336 | 166 158-172 | 0/10 |
Heart
114/155max
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- BPM
- WHR
- MHR
- Bands
Elevation
Asc 686m,
Range 287m, Flat prediction 3:35:49
Elevation Graph
Biggest Climbs (m) | Min/mi |
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287 58.1% | 46:46 |
148 6.1% | 20:17 |
129 3.2% | 17:59 |
30 5.5% | 18:35 |
17 1.9% | 16:35 |
13 9.6% | 25:43 |
See your biggest climbs |
Cadence
138 (246 max)
Stride Length: 57cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 45.8 | 164 | 6.8 | 1:42:51 | 15:02 |
Walk | 46.0 | 110 | 4.2 | 1:43:23 | 24:34 |
Still | 8.1 | - | - | 18:18 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 14:46 | 14:46 | 29.07 |
5km | 53:20 | 17:10 | 27.39 |
5M | 1:31:27 | 18:17 | 26.01 |
10km | 1:56:58 | 18:49 | 25.40 |
10M | 3:20:32 | 20:03 | 24.49 |
Half | 4:32:18 | 20:47 | 23.68 |
20M | 7:19:46 | 21:59 | 23.23 |
Mara | 9:57:08 | 22:47 | 22.82 |
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Ace work xx