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Sun 4th Oct 2015 at 9:00am by tipsku

Run > Race

breezy

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Time
2:49:01
Miles
18.67
Min/mi
9:03
Pacing
81.2%
WAVA
54.40
Stride(cm)
100
Cals
1609
Cadence
179
Asc(m)
476
Hillscore
40
Surface
Road

Notes & Comments

Ras 4 Llyn 30k 4 Lakes race Rhosgadfan

Successful training run for Abingdon marathon :D Finished third lady in today's 4 lakes 30k race, 18.6 miles. Started really slow at the beginning, was last for a while, then picked up the pace. Finished strong! Tested two different brands of gel and my new shoes. One brand and the shoes are top, not so sure about the second gel, felt a bit queasy afterwards.

Split Summary
===
1) 0.62m - 5:56(9:34/m) 55cal 6.28/7.1mph
2) 0.62m - 5:28(8:48/m) 55cal 6.81/8.68mph
3) 0.62m - 6:24(10:17/m) 56cal 5.83/6.39mph
4) 0.62m - 5:10(8:19/m) 51cal 7.22/9mph
5) 0.62m - 4:58(8:00/m) 57cal 7.5/8.89mph
6) 0.62m - 5:07(8:15/m) 53cal 7.27/7.6mph
7) 0.62m - 4:30(7:14/m) 54cal 8.3/9.1mph
8) 0.62m - 5:04(8:09/m) 56cal 7.36/8.6mph
9) 0.62m - 5:36(9:01/m) 54cal 6.65/6.82mph
10) 0.62m - 5:50(9:23/m) 55cal 6.39/7.2mph
11) 0.62m - 5:48(9:20/m) 54cal 6.42/6.76mph
12) 0.62m - 5:45(9:14/m) 55cal 6.49/7.33mph
13) 0.62m - 6:17(10:07/m) 51cal 5.93/8.1mph
14) 0.62m - 5:58(9:36/m) 55cal 6.25/7.7mph
15) 0.62m - 5:35(8:59/m) 54cal 6.68/6.82mph
16) 0.62m - 6:34(10:34/m) 56cal 5.68/6.7mph
17) 0.62m - 7:15(11:40/m) 42cal 5.14/7.33mph
18) 0.62m - 4:57(7:58/m) 54cal 7.53/8.12mph
19) 0.62m - 4:41(7:32/m) 55cal 7.97/9mph
20) 0.62m - 4:54(7:53/m) 55cal 7.61/8.22mph
21) 0.62m - 5:29(8:49/m) 55cal 6.81/7.64mph
22) 0.62m - 4:57(7:58/m) 55cal 7.53/8.93mph
23) 0.62m - 5:31(8:52/m) 55cal 6.76/7.51mph
24) 0.62m - 5:10(8:19/m) 54cal 7.21/8.39mph
25) 0.62m - 5:16(8:28/m) 54cal 7.09/7.43mph
26) 0.62m - 5:18(8:31/m) 55cal 7.04/7.35mph
27) 0.62m - 6:07(9:50/m) 52cal 6.1/7.2mph
28) 0.62m - 8:08(13:05/m) 46cal 4.59/6.82mph
29) 0.62m - 5:52(9:27/m) 49cal 6.35/7.66mph
30) 0.62m - 5:10(8:19/m) 54cal 7.21/8.41mph
31) 0.04m - 18(6:57/m) 3cal 8.63/7.7mph

5:56 5:28 6:24 5:10 4:58 5:07 4:30 5:04 5:36 5:50 5:48 5:45 6:17 5:58 5:35 6:34 7:15 4:57 4:41 4:54 5:29 4:57 5:31 5:10 5:16 5:18 6:07 8:08 5:52 5:10 18

Map

Four Lakes 30k race

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:39	4:39	9:18	186 178-194	10/0
1.00	9:08	4:30	8:59	182 122-192	4/8
1.50	14:07	4:58	9:56	179 122-186	16/0
2.00	19:04	4:57	9:54	180 176-190	22/0
2.50	23:03	3:59	7:59	183 122-198	0/34
3.00	26:57	3:53	7:47	181 122-196	1/21
3.50	31:13	4:16	8:33	181 176-184	0/20
4.00	35:03	3:50	7:39	176 122-194	0/35
4.50	38:36	3:33	7:06	178 122-194	0/39
5.00	42:51	4:16	8:31	180 176-186	2/6
5.50	47:23	4:31	9:03	179 176-182	2/5
6.00	51:54	4:31	9:02	178 176-182	11/10
6.50	56:38	4:44	9:29	180 178-184	4/5
7.00	1:01:16	4:38	9:16	179 176-184	11/6
7.50	1:06:02	4:46	9:31	179 176-184	14/3
8.00	1:11:12	5:10	10:20	171 116-182	14/5
8.50	1:15:58	4:47	9:33	179 172-186	17/6
9.00	1:20:33	4:34	9:09	179 176-184	15/8
9.50	1:25:05	4:32	9:04	180 176-184	5/9
10.00	1:30:50	5:45	11:30	176 170-184	43/0
10.50	1:36:40	5:50	11:40	176 168-192	53/0
11.00	1:40:47	4:07	8:14	182 178-192	8/19
11.50	1:44:27	3:41	7:21	181 176-184	0/35
12.00	1:48:22	3:55	7:49	177 122-184	0/32
12.50	1:52:19	3:57	7:54	182 178-186	0/12
13.00	1:56:47	4:28	8:56	180 176-184	9/2
13.50	2:00:47	4:00	7:59	181 178-186	0/9
14.00	2:05:11	4:24	8:48	179 122-184	1/2
14.50	2:09:26	4:15	8:30	172 122-184	10/5
15.00	2:13:34	4:08	8:16	177 122-192	3/15
15.50	2:17:50	4:15	8:31	181 174-186	6/5
16.00	2:22:03	4:14	8:28	172 122-184	2/6
16.50	2:26:28	4:24	8:48	178 122-184	5/2
17.00	2:31:45	5:18	10:35	172 112-186	22/1
17.50	2:38:46	7:00	14:01	173 162-184	68/0
18.00	2:43:23	4:37	9:15	183 168-192	21/8
18.50	2:47:32	4:09	8:18	177 122-192	7/13
18.68	2:49:00	1:28	7:59	180 122-190	3/7

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
124	7.2%	12:19
113	6.1%	11:27
43	2.6%	9:59
22	2.3%	9:46
18	1.9%	9:32
16	3.0%	9:49

Cadence Distribution
179 avge / 198 max Stride Length: 100cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	96.7	180	18.1	2:43:24	9:02
Walk	3.3	121	0.6	5:36	9:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:39	49.53%	More
800m	3:24	6:51	55.47%	More
1km	4:19	6:57	57.05%	More
Mile	7:18	7:18	57.72%	More
5k	24:38	7:56	57.37%	More
5 miles	41:02	8:12	56.55%	More
10k	51:31	8:17	56.46%	More
10 miles	1:29:00	8:54	53.64%	More
Half	1:55:07	8:47	55.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:36	7:36	55.48
5km	25:15	8:08	55.97
5M	41:49	8:22	55.50
10km	52:40	8:29	55.22
10M	1:27:12	8:43	54.75
Half	1:56:06	8:52	54.28
20M	3:01:48	9:05	54.37
Mara	4:02:03	9:14	54.14

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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