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Sat 21st Jul 2018 at 10:00am by Bintmcskint

Run > Long Run

Amazing

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Time
6:01:53
Miles
23.69
Min/mi
15:17
Pacing
12.3%
WAVA
36.83
Stride(cm)
70
Cals
1770
Cadence
150
Asc(m)
1310
Hillscore
108
Surface
Trail

Notes & Comments

11 comments

Lands End to St Ives

Super pleased with this. Ran this is the opposite direction last year.

This year was 16 minutes faster, more ascent and descent, the harder bit was at the end rather than the start and I felt strong. Ran more of the ascents and descents than I expected to.

It was tough and utterly stunning :-)

Nutrition:
2 litres fluid
2 GU gels
Packet of fruit pastilles
Packet of Quavers

Tired now

Split Summary
===
1) 1m - 12:21(12:21/m) 78cal 4.86/6.2mph
2) 1m - 12:03(12:03/m) 80cal 4.98/6.41mph
3) 1m - 14:25(14:25/m) 75cal 4.16/6.05mph
4) 1m - 15:18(15:18/m) 77cal 3.92/6.39mph
5) 1m - 16:27(16:27/m) 71cal 3.65/6.28mph
6) 1m - 16:06(16:06/m) 73cal 3.73/6.37mph
7) 1m - 13:18(13:18/m) 77cal 4.51/6.37mph
8) 1m - 14:31(14:31/m) 78cal 4.13/6.22mph
9) 1m - 11:24(11:24/m) 86cal 5.27/6.59mph
10) 1m - 10:22(10:22/m) 88cal 5.78/6.78mph
11) 1m - 13:02(13:02/m) 81cal 4.61/6.68mph
12) 1m - 16:40(16:40/m) 75cal 3.6/6.37mph
13) 1m - 13:02(13:02/m) 82cal 4.6/6.05mph
14) 1m - 18:39(18:39/m) 65cal 3.22/5.7mph
15) 1m - 18:17(18:17/m) 66cal 3.28/6.05mph
16) 1m - 16:24(16:24/m) 76cal 3.66/6.07mph
17) 1m - 16:23(16:23/m) 71cal 3.66/6.05mph
18) 1m - 18:57(18:57/m) 72cal 3.17/5.87mph
19) 1m - 17:41(17:41/m) 67cal 3.39/5.91mph
20) 1m - 18:57(18:57/m) 69cal 3.17/6.28mph
21) 1m - 18:01(18:01/m) 66cal 3.33/6.43mph
22) 1m - 15:56(15:56/m) 71cal 3.77/6.59mph
23) 1m - 15:59(15:59/m) 68cal 3.76/6.57mph
24) 0.69m - 7:42(11:10/m) 58cal 5.38/7.1mph

12:21 12:03 14:25 15:18 16:27 16:06 13:18 14:31 11:24 10:22 13:02 16:40 13:02 18:39 18:17 16:24 16:23 18:57 17:41 18:57 18:01 15:56 15:59 7:42

	northernslowcoach Fantastic
	Serendippily Wow
	iRan appluads Top work young lady
	Corrah Just love this. Fab running xx
	RRR-CAZ 🇬🇧 Have a well earned rest you are on holiday !!?!
	Seratonin The Bint is back. Bloody well done
	Diogenes Wow, you are da Bint!
	CStar Good to see you back in action properly
	Badger Wo. Drank more like 3 litres on an off road mara last weekend. Respect, well done you and glad to see you're properly back.
	Bintmcskint Couldn't carry any more and only one place to top up (at 6 miles). More fluid would definitely have been better.
	Autumnleaves Brilliant x Love that you are faster this year - all that strength work paying off x

Pin Map

Lands End to St Ives

0mi in 0

Pace

73%

11%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	13:52	13:52 +1:31	13:52	167 122-176	52/53
2.00	29:27	15:35 +3:33	15:35	162 90-182	41/72
3.00	43:53	14:26	14:26	163 80-176	20/44
4.00	1:00:01	16:08 +50	16:08	159 82-182	52/30
5.00	1:18:20	18:19 +1:52	18:19	146 80-178	97/37
6.00	1:38:46	20:27 +4:21	20:27	140 94-180	78/74
7.00	2:08:06	29:20 +16:01	29:20	156 80-178	60/72
8.00	2:26:48	18:42 +4:10	18:42	152 92-234	53/47
9.00	2:40:29	13:41 +2:17	13:41	163 94-178	29/19
10.00	2:50:52	10:23	10:23	175 152-180	13/69
11.00	3:10:32	19:41 +6:40	19:41	157 92-242	62/33
12.00	3:28:31	17:58 +1:18	17:58	145 92-180	94/74
13.00	3:42:42	14:12 +1:09	14:12	165 84-178	27/17
14.00	4:02:10	19:28 +48	19:28	149 82-176	32/32
15.00	4:21:14	19:05 +48	19:05	146 34-182	45/106
16.00	4:38:56	17:42 +1:18	17:42	148 82-178	71/31
17.00	4:55:25	16:29 +6	16:29	142 80-180	41/81
18.00	5:14:45	19:20 +21	19:20	137 80-176	107/62
19.00	5:33:35	18:50 +1:09	18:50	150 38-184	35/93
20.00	5:53:11	19:36 +38	19:36	143 80-248	87/47
21.00	6:11:48	18:37 +36	18:37	137 80-182	90/45
22.00	6:27:43	15:56	15:56	150 82-180	34/48
23.00	6:43:51	16:08 +10	16:08	155 84-210	31/70
23.69	6:51:32	7:41	11:11	166 94-180	23/30

Elevation

Asc 1310m, Range 113m, Flat prediction 5:24:08

Elevation Graph

Biggest Climbs (m)	Min/mi
87 14.9%	16:00
77 5.2%	31:06
58 6.5%	14:47
57 12.0%	20:20
56 15.8%	20:57
54 16.5%	22:21
See your biggest climbs

Cadence

150 (248 max) Stride Length: 70cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.3	168	19.2	4:11:15	13:45
Walk	34.6	115	4.5	2:26:55	32:56
Still	0.1	-	-	15	-
Pause	3.1	-	-	13:07	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:23	9:34	41.51%	More
800m	5:00	10:03	43.46%	More
1km	6:15	10:03	45.23%	More
Mile	10:21	10:21	46.35%	More
5k	40:25	13:01	40.95%	More
5 miles	1:15:27	15:05	35.52%	More
10k	1:36:50	15:35	34.45%	More
10 miles	2:45:18	16:32	33.30%	More
Half	3:44:43	17:09	32.71%	More
20 miles	5:52:20	17:37	31.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:38	12:38	37.97
5km	42:01	13:31	39.39
5M	1:09:34	13:55	38.52
10km	1:27:36	14:06	38.08
10M	2:25:03	14:30	37.95
Half	3:13:07	14:45	37.74
20M	5:02:26	15:07	37.16
Mara	6:42:39	15:22	36.58

Three Things You Saw Today

1 tin mines
2 the sea
3 lots of Germans

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