Tue 3rd Jan 2023 at 9:51am by K5 Gus

Run > Long Run
  • Time
    3:14:32
  • Miles
    22.05
  • Min/mi
    8:49
  • Pacing
    81%
  • WAVA
    62.69
  • Stride(cm)
    104
  • Cals
    2571
  • Cadence
    175
  • BPM
    160
  • %MHR
    85.2
  • B/mi
    1413
  • Asc(m)
    231
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

Falkirk Ultra lap recce, then some nice snow free miles on the canal ( been trying to get a long run in for almost a week but too much snow and ice in Killin )
Watch was about to die just after I started on canal, so put it into Ultrac mode, so some of the track is well off.

Split Summary
===
1) 1m - 9:26(9:26/m) 142/160bpm [1341b/mi] 111cal
2) 1m - 9:53(9:53/m) 159/175bpm [1571b/mi] 129cal
3) 1m - 8:34(8:34/m) 169/179bpm [1448b/mi] 116cal
4) 1m - 8:29(8:29/m) 163/171bpm [1383b/mi] 109cal
5) 1m - 9:29(9:29/m) 153/162bpm [1451b/mi] 115cal
6) 1m - 9:29(9:29/m) 163/174bpm [1545b/mi] 127cal
7) 1m - 8:40(8:40/m) 162/169bpm [1403b/mi] 115cal
8) 1m - 8:49(8:49/m) 162/169bpm [1428b/mi] 117cal
9) 1m - 7:39(7:39/m) 162/169bpm [1240b/mi] 101cal
10) 1m - 8:21(8:21/m) 162/169bpm [1352b/mi] 114cal
11) 1m - 8:49(8:49/m) 162/169bpm [1427b/mi] 118cal
12) 1m - 6:54(6:54/m) 162/169bpm [1119b/mi] 93cal
13) 1m - 8:27(8:27/m) 162/169bpm [1369b/mi] 110cal
14) 1m - 8:24(8:24/m) 162/169bpm [1362b/mi] 112cal
15) 1m - 8:39(8:39/m) 162/169bpm [1402b/mi] 118cal
16) 1m - 8:59(8:59/m) 162/169bpm [1456b/mi] 121cal
17) 1m - 8:30(8:30/m) 162/169bpm [1377b/mi] 115cal
18) 1m - 8:32(8:32/m) 162/169bpm [1383b/mi] 115cal
19) 1m - 8:44(8:44/m) 162/169bpm [1415b/mi] 118cal
20) 1m - 8:34(8:34/m) 162/169bpm [1389b/mi] 116cal
21) 1m - 8:44(8:44/m) 162/169bpm [1415b/mi] 118cal
22) 1m - 9:13(9:13/m) 162/169bpm [1494b/mi] 119cal
23) 0.37m - 3:13(8:36/m) 162/169bpm [1393b/mi] 44cal
9:26 9:53 8:34 8:29 9:29 9:29 8:40 8:49 7:39 8:21 8:49 6:54 8:27 8:24 8:39 8:59 8:30 8:32 8:44 8:34 8:44 9:13 3:13
Pin Map
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Pace

11% 19% 57% 9% 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 9:43 9:43 +16 9:43 142 93-160 1380 176 124-188 18/18
2.00 19:37 9:54 9:54 159 151-175 1573 175 170-186 52/11
3.00 28:11 8:34 8:34 169 155-179 1447 177 170-184 43/32
4.00 36:39 8:29 8:29 163 154-171 1382 177 172-186 14/44
5.00 47:07 10:28 +58 10:28 153 123-162 1601 176 166-188 12/36
6.00 56:51 9:43 +15 9:43 163 153-174 1585 175 168-182 50/15
7.00 1:05:30 8:40 8:40 162 154-169 1403 177 172-188 40/36
8.00 1:14:19 8:49 8:49 161 161-161 1418 175 170-184 14/15
9.00 1:22:11 7:52 +12 7:52 161 161-161 1266 175 170-184 12/12
10.00 1:30:32 8:21 8:21 161 161-161 1344 175 172-182 13/11
11.00 1:40:01 9:29 +40 9:29 161 161-161 1526 176 172-184 14/13
12.00 1:46:55 6:54 6:54 161 161-161 1111 175 172-180 14/13
13.00 1:55:52 8:57 +31 8:57 161 161-161 1442 175 168-184 13/14
14.00 2:04:45 8:53 +29 8:53 161 161-161 1430 175 172-188 16/14
15.00 2:13:24 8:39 8:39 161 161-161 1393 175 170-182 18/20
16.00 2:22:23 8:59 8:59 161 161-161 1446 176 172-184 13/14
17.00 2:30:53 8:30 8:30 161 161-161 1370 175 170-180 12/12
18.00 2:39:26 8:32 8:32 161 161-161 1374 174 170-180 14/13
19.00 2:48:10 8:44 8:44 161 161-161 1406 175 170-182 15/14
20.00 2:56:44 8:34 8:34 161 161-161 1380 174 170-182 13/14
21.00 3:05:28 8:44 8:44 161 161-161 1406 175 170-186 14/11
22.00 3:14:50 9:22 +9 9:22 161 161-161 1508 175 168-188 31/46
22.37 3:18:03 3:13 8:37 161 161-161 1388 176 164-182 6/28

Heart

160/179max
  • Show Beats/Mile

Elevation

Asc 231m, Range 84m, Flat prediction 3:10:15
Elevation Graph
Biggest Climbs (m) Min/mi
44 4.9% 10:41
43 4.4% 9:56
36 3.8% 9:57
31 1.3% 8:57
26 5.1% 10:26
16 3.5% 9:40
See your biggest climbs

Cadence

175 (188 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.0 175 22.4 3:14:01 8:50
Walk 0.0 124 0 5 11:36
Still 0.2 - - 27 -
Pause 1.7 - - 3:30 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:25 47.23% More
800m 3:45 7:33 55.15% More
1km 4:45 7:39 56.71% More
Mile 8:02 8:02 56.97% More
5k 26:36 8:34 58.65% More
5 miles 42:59 8:36 59.27% More
10k 53:38 8:38 59.41% More

Predictions

Dist Time Per Mile WAVA
1M 6:08 6:08 74.67
5km 21:46 7:00 71.68
5M 37:03 7:25 68.77
10km 47:14 7:36 67.45
10M 1:20:23 8:02 65.62
Half 1:48:43 8:18 63.75
20M 2:54:26 8:43 62.97
Mara 3:55:53 9:00 62.09
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