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Time
1:23:11
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Miles 13.16
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Min/mi 6:19
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Pacing
95%
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WAVA
73.98
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Cals
1665
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BPM
168
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%MHR
87.3
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B/mi 1065
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Asc(m)
152
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Hillscore
9
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Surface
Road
Notes & Comments
1 comments
Good day at office! Was hoping for 1:24, so pleased with 1:23:1x. (Update - official results are 1:23:07, must have hit stop late. Goodo! Also 1 min neg split 42 min vs 41 min. *) Set off at 6:30s but got a bit excited. Pulled it back a bit, but this course undulates, so downhills were quicker, obviously. Mile 3 had a good bit of up, I think. Stoosh passed me early on his way to sub 81. Wow! With a sore knee?! Said hi to SoaPM about Mile 4. Mile 4 or 5 I caught up with and she helped me until about Mile 8. She was running well, pushing the pace on the downhills - I saw under 5:45 at some points! Her course knowledge was great so gave me a boost to know that turning west at Mile 6 would give us a headwind. By about Mile 8 I was feeling good and pushed on a bit with the wind behind me. Caught up with Stevie from Carnegie, who gave me a good boost. Hope his ankle fixes quickly. So the turn at 9 with the uphills, was tiring a bit but tried to keep smooth. Looks like I only dropped to about 6:30 for the hill. Passed a Kinross lady who beat me at Glen Clova (I spoke to her after) and a couple of other ladies (don't know what position - they did great, gave them a wee, well done and got thank yous at end!). So, over the top, then 1.5 mile downhill and cracked on! Last mile 6:00 Great to see Andy just over 80! Then went for lovely cake, coffee at cafe called D'Nisi. Who'd have thought Alloa had a decent cafe! Met Alex from work 1:31 PB, stickland from old work 2:00 PB and another work buddy who wasn't running just came to say hi. Great day all round! :-)G
Split Summary
====
1) - 1m - 6:20(6:20/m) - 167bpm avge - 187bpm max - 123cal
2) - 1m - 6:17(6:17/m) - 164bpm avge - 184bpm max - 126cal
3) - 1m - 6:42(6:42/m) - 170bpm avge - 175bpm max - 129cal
4) - 1m - 6:29(6:29/m) - 170bpm avge - 174bpm max - 127cal
5) - 1m - 6:18(6:18/m) - 166bpm avge - 170bpm max - 127cal
6) - 1m - 6:29(6:29/m) - 167bpm avge - 171bpm max - 128cal
7) - 1m - 6:06(6:06/m) - 165bpm avge - 170bpm max - 126cal
8) - 1m - 6:23(6:23/m) - 170bpm avge - 176bpm max - 127cal
9) - 1m - 6:13(6:13/m) - 168bpm avge - 172bpm max - 127cal
10) - 1m - 6:16(6:16/m) - 169bpm avge - 172bpm max - 127cal
11) - 1m - 6:31(6:31/m) - 172bpm avge - 179bpm max - 126cal
12) - 1m - 6:15(6:15/m) - 172bpm avge - 176bpm max - 127cal
13) - 1m - 6:00(6:00/m) - 173bpm avge - 180bpm max - 126cal
14) - 0.16m - 52(5:25/m) - 174bpm avge - 176bpm max - 19cal
Heart Rate Zone Summary
====
HR Zone: 51-150bpm (Sub 70%): 1.6%
HR Zone: 150-158bpm (71-75%): 2.1%
HR Zone: 158-165bpm (76-80%): 10.9%
HR Zone: 165-172bpm (81-85%): 61.6%
HR Zone: 172-179bpm (86-90%): 21.6%
HR Zone: 179-186bpm (91-95%): 1.6%
HR Zone: 186-193bpm (96-100%): 0.5%
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 2.2%
Pace Zone: 5:20-5:39/mile: 4.3%
Pace Zone: 5:40-5:59/mile: 16.8%
Pace Zone: 6:00-6:19/mile: 27.6%
Pace Zone: 6:20-6:39/mile: 23.5%
Pace Zone: 6:40-6:59/mile: 13%
Pace Zone: 7:00-7:19/mile: 6.6%
Pace Zone: 7:20-7:39/mile: 3.6%
Split Summary
====
1) - 1m - 6:20(6:20/m) - 167bpm avge - 187bpm max - 123cal
2) - 1m - 6:17(6:17/m) - 164bpm avge - 184bpm max - 126cal
3) - 1m - 6:42(6:42/m) - 170bpm avge - 175bpm max - 129cal
4) - 1m - 6:29(6:29/m) - 170bpm avge - 174bpm max - 127cal
5) - 1m - 6:18(6:18/m) - 166bpm avge - 170bpm max - 127cal
6) - 1m - 6:29(6:29/m) - 167bpm avge - 171bpm max - 128cal
7) - 1m - 6:06(6:06/m) - 165bpm avge - 170bpm max - 126cal
8) - 1m - 6:23(6:23/m) - 170bpm avge - 176bpm max - 127cal
9) - 1m - 6:13(6:13/m) - 168bpm avge - 172bpm max - 127cal
10) - 1m - 6:16(6:16/m) - 169bpm avge - 172bpm max - 127cal
11) - 1m - 6:31(6:31/m) - 172bpm avge - 179bpm max - 126cal
12) - 1m - 6:15(6:15/m) - 172bpm avge - 176bpm max - 127cal
13) - 1m - 6:00(6:00/m) - 173bpm avge - 180bpm max - 126cal
14) - 0.16m - 52(5:25/m) - 174bpm avge - 176bpm max - 19cal
Heart Rate Zone Summary
====
HR Zone: 51-150bpm (Sub 70%): 1.6%
HR Zone: 150-158bpm (71-75%): 2.1%
HR Zone: 158-165bpm (76-80%): 10.9%
HR Zone: 165-172bpm (81-85%): 61.6%
HR Zone: 172-179bpm (86-90%): 21.6%
HR Zone: 179-186bpm (91-95%): 1.6%
HR Zone: 186-193bpm (96-100%): 0.5%
Pace Zone Summary
====
Pace Zone: 5:00-5:19/mile: 2.2%
Pace Zone: 5:20-5:39/mile: 4.3%
Pace Zone: 5:40-5:59/mile: 16.8%
Pace Zone: 6:00-6:19/mile: 27.6%
Pace Zone: 6:20-6:39/mile: 23.5%
Pace Zone: 6:40-6:59/mile: 13%
Pace Zone: 7:00-7:19/mile: 6.6%
Pace Zone: 7:20-7:39/mile: 3.6%
6:20 6:17 6:42 6:29 6:18 6:29 6:06 6:23 6:13 6:16 6:31 6:15 6:00 52
Pin Map |
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Min/mi0
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Ascent mtrs Asc. |
---|---|---|---|---|---|---|
0.50 | 3:10 | 3:10 | 6:20 | 165 98-186 | 1046 | 7/2 |
1.00 | 6:20 | 3:10 | 6:19 | 164 145-187 | 1037 | 3/8 |
1.50 | 9:30 | 3:10 | 6:20 | 166 146-182 | 1051 | 3/4 |
2.00 | 12:37 | 3:07 | 6:14 | 162 146-167 | 1009 | 2/5 |
2.50 | 15:58 | 3:21 | 6:43 | 169 159-173 | 1134 | 9/0 |
3.00 | 19:18 | 3:21 | 6:41 | 171 167-175 | 1143 | 12/0 |
3.50 | 22:36 | 3:18 | 6:36 | 170 165-174 | 1123 | 7/4 |
4.00 | 25:47 | 3:11 | 6:21 | 168 164-173 | 1068 | 3/9 |
4.50 | 28:57 | 3:10 | 6:20 | 165 160-170 | 1046 | 1/11 |
5.00 | 32:05 | 3:08 | 6:16 | 167 165-168 | 1046 | 2/9 |
5.50 | 35:17 | 3:12 | 6:24 | 166 163-169 | 1062 | 1/9 |
6.00 | 38:35 | 3:17 | 6:35 | 169 167-171 | 1112 | 11/0 |
6.50 | 41:36 | 3:01 | 6:02 | 163 158-169 | 984 | 0/15 |
7.00 | 44:41 | 3:05 | 6:11 | 168 165-169 | 1038 | 2/2 |
7.50 | 47:50 | 3:09 | 6:19 | 169 166-172 | 1067 | 4/1 |
8.00 | 51:04 | 3:13 | 6:27 | 170 163-176 | 1095 | 10/0 |
8.50 | 54:07 | 3:04 | 6:07 | 167 163-170 | 1022 | 0/12 |
9.00 | 57:17 | 3:09 | 6:19 | 170 168-171 | 1074 | 6/4 |
9.50 | 1:00:23 | 3:06 | 6:12 | 169 167-171 | 1049 | 2/3 |
10.00 | 1:03:32 | 3:09 | 6:19 | 170 168-171 | 1073 | 4/4 |
10.50 | 1:06:43 | 3:11 | 6:21 | 171 168-176 | 1086 | 4/4 |
11.00 | 1:10:04 | 3:21 | 6:42 | 173 169-178 | 1158 | 12/0 |
11.50 | 1:13:21 | 3:18 | 6:35 | 172 169-176 | 1133 | 17/1 |
12.00 | 1:16:19 | 2:58 | 5:55 | 172 168-175 | 1018 | 1/19 |
12.50 | 1:19:18 | 2:59 | 5:58 | 172 165-179 | 1025 | 3/8 |
13.00 | 1:22:19 | 3:02 | 6:03 | 173 170-177 | 1047 | 1/2 |
13.16 | 1:23:12 | 53 | 5:30 | 174 171-176 | 958 | 0/3 |
Heart
168/187max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 152m,
Range 41m, Flat prediction 1:21:59
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
41 2.0% | 6:33 |
27 1.3% | 6:36 |
14 1.5% | 6:40 |
10 1.4% | 6:24 |
See your biggest climbs |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 4:29 | 4:29 | 90.78 |
5km | 16:13 | 5:13 | 85.33 |
5M | 27:47 | 5:33 | 80.93 |
10km | 35:33 | 5:43 | 78.91 |
10M | 1:00:57 | 6:06 | 75.99 |
Half | 1:22:45 | 6:19 | 73.44 |
20M | 2:13:39 | 6:41 | 72.05 |
Mara | 3:01:29 | 6:56 | 70.75 |
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Well done G.