Fri 15th Oct 2021 at 8:22am by Pegg

Run > Trail Run
  • Good
  • Time
    5:26:26
  • Miles
    20.02
  • Min/mi
    16:18
  • Pacing
    0%
  • WAVA
    33.40
  • Stride(cm)
    70
  • Cals
    2010
  • Cadence
    141
  • BPM
    129
  • %MHR
    56.9
  • B/mi
    2107
  • Asc(m)
    774
  • Hillscore
    66
  • Surface
    Road

Notes & Comments

2 comments
Ullswater Way - a 20 mile loop of Ullswater. In the original plans this would have been two weeks after the marathon, not 6 days! So I took it easy. Walked the uphills, the steep downhills and the uneven stretches, and jogged the rest. I really enjoyed it. I started to tire about 5 miles from the end and probably walked more of that section than the others but I’m still pretty pleased I did it!

Split Summary
===
1) 0.62m - 9:48(15:46/m) 119/150bpm [1877b/mi] 61cal 3.81/6.37mph
2) 0.62m - 7:14(11:38/m) 143/158bpm [1663b/mi] 60cal 5.16/6.82mph
3) 0.62m - 10:56(17:35/m) 140/156bpm [2462b/mi] 83cal 3.41/6.28mph
4) 0.62m - 11:20(18:15/m) 149/169bpm [2719b/mi] 94cal 3.29/5.89mph
5) 0.62m - 8:05(13:00/m) 145/157bpm [1886b/mi] 58cal 4.61/6.59mph
6) 0.62m - 8:23(13:29/m) 145/159bpm [1956b/mi] 56cal 4.45/6.45mph
7) 0.62m - 8:37(13:52/m) 143/156bpm [1982b/mi] 57cal 4.33/6.2mph
8) 0.62m - 11:18(18:11/m) 146/167bpm [2654b/mi] 80cal 3.3/5.97mph
9) 0.62m - 11:04(17:49/m) 135/151bpm [2406b/mi] 63cal 3.37/5.57mph
10) 0.62m - 11:01(17:43/m) 119/148bpm [2109b/mi] 60cal 3.38/7.58mph
11) 0.62m - 9:08(14:41/m) 141/153bpm [2072b/mi] 52cal 4.08/6.28mph
12) 0.62m - 10:34(17:01/m) 130/148bpm [2211b/mi] 48cal 3.53/5.7mph
13) 0.62m - 9:14(14:52/m) 131/149bpm [1948b/mi] 54cal 4.04/6.53mph
14) 0.62m - 6:59(11:15/m) 153/167bpm [1721b/mi] 64cal 5.33/6.32mph
15) 0.62m - 7:38(12:18/m) 152/162bpm [1869b/mi] 67cal 4.88/6.76mph
16) 0.62m - 8:24(13:30/m) 145/160bpm [1958b/mi] 61cal 4.44/6.97mph
17) 0.62m - 7:34(12:11/m) 150/165bpm [1828b/mi] 61cal 4.92/6.93mph
18) 0.62m - 8:32(13:45/m) 130/154bpm [1787b/mi] 55cal 4.36/5.93mph
19) 0.62m - 8:56(14:22/m) 118/148bpm [1696b/mi] 58cal 4.18/5.74mph
20) 0.62m - 9:11(14:46/m) 123/145bpm [1817b/mi] 59cal 4.06/6.28mph
21) 0.62m - 11:35(18:38/m) 116/140bpm [2161b/mi] 58cal 3.22/6.24mph
22) 0.62m - 11:52(19:05/m) 124/141bpm [2367b/mi] 64cal 3.14/5.66mph
23) 0.62m - 11:50(19:03/m) 123/142bpm [2343b/mi] 62cal 3.15/6.2mph
24) 0.62m - 12:18(19:47/m) 115/139bpm [2275b/mi] 67cal 3.03/6.68mph
25) 0.62m - 9:06(14:39/m) 134/155bpm [1963b/mi] 52cal 4.1/6.37mph
26) 0.62m - 12:37(20:18/m) 128/155bpm [2598b/mi] 68cal 2.95/5.97mph
27) 0.62m - 11:20(18:14/m) 124/146bpm [2262b/mi] 62cal 3.29/5.93mph
28) 0.62m - 12:32(20:11/m) 118/146bpm [2381b/mi] 67cal 2.97/5.97mph
29) 0.62m - 10:48(17:24/m) 105/139bpm [1826b/mi] 68cal 3.45/5.63mph
30) 0.62m - 15:08(24:22/m) 112/135bpm [2729b/mi] 60cal 2.46/4.51mph
31) 0.62m - 9:06(14:39/m) 122/145bpm [1787b/mi] 55cal 4.1/6.89mph
32) 0.62m - 9:26(15:11/m) 119/142bpm [1807b/mi] 56cal 3.95/6.07mph
33) 0.14m - 4:51(35:44/m) 103/112bpm [3680b/mi] 20cal 1.68/3.72mph
9:48 7:14 10:56 11:20 8:05 8:23 8:37 11:18 11:04 11:01 9:08 10:34 9:14 6:59 7:38 8:24 7:34 8:32 8:56 9:11 11:35 11:52 11:50 12:18 9:06 12:37 11:20 12:32 10:48 15:08 9:06 9:26 4:51
Rrunner
Epic post marathon run. Is this is start of ultra training...?
Pegg
I am tempted just a little bit by an ultra…I’ll need to give some focus to hill training though!

Pace

85% 5% 6% 2% 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 16:05 16:05 +1:42 16:05 126 79-158 2026 154 102-244 30/35
2.00 33:05 17:00 +1:04 17:00 139 115-156 2363 135 96-174 102/14
3.00 49:01 15:56 +12 15:56 151 131-169 2406 143 94-174 91/74
4.00 1:03:17 14:16 +5 14:16 145 129-159 2069 145 96-246 60/68
5.00 1:19:18 16:01 16:01 144 126-167 2306 135 80-224 124/23
6.00 1:42:55 23:37 +5:48 23:37 127 97-151 3000 132 84-246 72/51
7.00 1:59:25 16:30 +1:24 16:30 137 106-153 2261 149 88-242 24/145
8.00 2:52:01 52:36 +36:19 52:36 129 93-147 6786 155 100-246 39/142
9.00 3:06:49 14:48 +3:06 14:48 151 120-167 2234 162 102-174 58/63
10.00 3:21:41 14:52 +1:38 14:52 147 119-160 2185 154 102-246 59/54
11.00 3:45:16 23:35 +11:02 23:35 145 104-165 3421 158 90-172 60/33
12.00 3:59:30 14:14 14:14 121 93-148 1722 142 86-176 68/69
13.00 4:17:57 18:27 +57 18:27 116 96-140 2141 130 102-246 76/82
14.00 4:40:04 22:07 +2:29 22:07 123 96-142 2720 137 80-250 89/66
15.00 5:00:22 20:18 +1:49 20:18 119 97-153 2416 130 38-250 56/86
16.00 5:52:55 52:33 +35:11 52:33 132 92-155 6937 144 98-246 67/49
17.00 6:12:06 19:11 19:11 124 101-146 2378 134 82-244 59/50
18.00 6:31:04 18:58 +41 18:58 109 80-145 2067 128 82-176 51/47
19.00 6:52:47 21:44 21:44 113 93-138 2456 128 102-250 39/63
20.00 7:25:48 33:00 +18:29 33:00 120 93-145 3960 144 32-176 48/53
20.02 7:28:27 2:39 2:15:03 103 92-112 13910 102 96-110 1/2

Heart

129/169max
  • Show Beats/Mile

Elevation

Asc 774m, Range 237m, Flat prediction 5:07:01
Elevation Graph
Biggest Climbs (m) Min/mi
127 8.3% 18:50
106 8.3% 21:15
69 6.5% 19:46
41 15.3% 23:18
40 17.5% 25:13
26 5.3% 16:07
See your biggest climbs

Cadence

141 (250 max) Stride Length: 70cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 32.3 168 11.2 1:07:13 16:17
Walk 43.0 119 8.9 4:01:49 27:19
Still 4.4 - - 24:50 -
Pause 20.4 - - 1:54:35 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:29 9:59 37.56% More
800m 5:22 10:49 38.08% More
1km 6:55 11:08 38.53% More
Mile 12:33 12:33 36.06% More
5k 47:29 15:17 33.31% More
5 miles 1:19:12 15:50 32.59% More
10k 1:45:54 17:03 30.52% More
10 miles 3:19:42 19:58 26.62% More
Half 4:21:43 19:59 26.68% More
20 miles 7:25:48 22:17 24.43% More

Predictions

Dist Time Per Mile WAVA
1M 13:37 13:37 33.25
5km 45:18 14:35 34.92
5M 1:15:01 15:00 34.41
10km 1:34:27 15:12 34.22
10M 2:36:24 15:38 33.98
Half 3:28:14 15:54 33.31
20M 5:26:05 16:18 33.40
Mara 7:14:09 16:34 33.18

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