Sat 24th Jun 2017 at 8:00pm by HappyG(rrr)

Run > Long Run

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Time
3:19:03
Miles
18.71
Min/mi
10:38
Pacing
57.8%
WAVA
46.95
Stride(cm)
120
Cals
825
Cadence
126
Asc(m)
42
Hillscore
59
Surface
Road

Notes & Comments

OK, weird logs of the sections done supporting Kenny on WHW. This one was a Kinlochleven where I trotted up to find K and Ross to make sure they got into KLL ok and didn't get lost. About 3.8 miles. Then from KLL to Fort William, but Garmin battery gave out by Lundavra. So adding on 8.7 miles to this one. Kenny did great but tough shift over Lairig Mor, over 5 hours and walking pretty much all. Tried a couple of runs at start of Lairig, but no way he could do it. So walked as quick as poss. But he was in serious pain for whole thing. :-)

G

Split Summary
===
1) 1m - 14:45(14:45/m) 83cal 4.07/5.57mph
2) 1m - 16:33(16:33/m) 87cal 3.63/6.05mph
3) 0.21m - 3:05(14:25/m) 17cal 4.16/6.16mph
4) 1m - 16:18(16:18/m) 84cal 3.68/7.03mph
5) 1m - 27:08(27:07/m) 79cal 2.21/4.7mph
6) 1m - 23:47(23:47/m) 78cal 2.52/3.65mph
7) 1m - 21:10(21:10/m) 80cal 2.83/4.17mph
8) 1m - 20:04(20:04/m) 83cal 2.99/3.38mph
9) 1m - 20:07(20:07/m) 84cal 2.98/3.57mph
10) 1m - 20:48(20:48/m) 83cal 2.88/3.47mph
11) 0.8m - 15:19(19:08/m) 67cal 3.14/3.44mph

14:45 16:33 3:05 16:18 27:08 23:47 21:10 20:04 20:07 20:48 15:19

Pin Map

0mi in 0

Pace

98%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.66	10:00	10:00	15:03	160 108-172	97/6
1.37	20:00	10:00	14:12	163 108-184	61/5
1.91	30:00	10:00	18:19	144 98-218	58/57
2.62	40:00	10:00	14:13	138 112-178	9/49
3.19	50:00	10:00	17:33	131 108-244	1/95
3.77	1:00:00	10:00	17:18	125 108-168	7/22
3.91	1:10:00	10:00	1:11:24	124 124-124	2/2
4.34	1:20:00	10:00	22:53	122 114-128	19/11
4.80	1:30:00	10:00	22:06	109 88-176	103/0
5.16	1:40:00	10:00	27:20	104 86-148	76/2
5.57	1:50:00	10:00	24:10	109 82-218	44/23
6.09	2:00:00	10:00	19:22	126 98-238	37/7
6.59	2:10:00	10:00	20:04	113 96-124	17/4
7.07	2:20:00	10:00	20:42	113 94-124	24/6
7.57	2:30:00	10:00	20:05	112 104-124	43/1
8.06	2:40:00	10:00	20:17	118 110-124	1/26
8.59	2:50:00	10:00	18:52	117 102-172	0/16
9.06	3:00:00	10:00	21:35	115 94-126	8/22
9.55	3:10:00	10:00	20:21	119 94-158	15/6
10.01	3:19:03	9:03	19:27	116 106-124	8/19

Elevation

Asc 42m, Range 325m, Flat prediction 2:16:33

Elevation Graph

Biggest Climbs (m)	Min/mi
231 13.4%	25:17
203 7.6%	16:06
53 4.6%	19:31
43 5.5%	21:54
24 5.4%	21:23
19 3.1%	17:44
See your biggest climbs

Cadence

126 (244 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	15.5	168	2.2	30:50	14:14
Walk	84.5	114	7.8	2:48:13	21:26

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:53	11:38	28.17%	More
800m	6:35	13:15	28.93%	More
1km	7:52	12:40	31.54%	More
Mile	14:07	14:07	29.94%	More
5k	48:32	15:37	29.63%	More
5 miles	1:35:21	19:04	24.54%	More
10k	2:02:45	19:45	23.80%	More
10 miles	3:18:47	19:53	24.29%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:13	7:13	58.57
5km	26:02	8:23	55.24
5M	44:38	8:56	52.43
10km	57:06	9:11	51.17
10M	1:37:53	9:47	49.32
Half	2:12:55	10:09	47.68
20M	3:34:40	10:44	46.78
Mara	4:51:29	11:08	45.94

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