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Sat 30th Apr 2016 at 9:00am by McGettingThere

Run > Race

  • Time
    4:02:45
  • Miles
    23.50
  • Min/mi
    10:20
  • Pacing
    52.5%
  • WAVA
    47.53
  • Cals
    2012
  • Asc(m)
    42
  • Hillscore
    112
  • Surface
    Track

Notes & Comments

Three Peaks (Garmin ran out at ~ 3hr).
Much better run than last time. Pretty easy paced up to Pen Y Gent - started too far back again. Felt good to Ribblehead, stopped to cag up and climbed Whernside fairly well. Twinge of cramp on the sketchy (snowy) descent. Hard work to Ingleborough but climbed the steep bit ok. Full calf cramps on the last section to Ingleborough when almost tripping but managed to trot the top section off and relieve them. Felt like I was labouring off the top but still much faster than last time. Happy enough but would have liked to have ticked sub 4 off!!

Split Summary
===
1) 1m - 8:39(8:39/m) 115cal 6.93/10.19mph
2) 1m - 8:50(8:50/m) 118cal 6.79/8.61mph
3) 1m - 10:16(10:16/m) 112cal 5.84/8.57mph
4) 1m - 13:18(13:18/m) 95cal 4.51/11.61mph
5) 1m - 6:58(6:58/m) 115cal 8.62/11.01mph
6) 1m - 8:31(8:31/m) 113cal 7.05/9.88mph
7) 1m - 7:28(7:28/m) 118cal 8.03/9.35mph
8) 1m - 7:42(7:42/m) 118cal 7.79/9.76mph
9) 1m - 7:34(7:34/m) 117cal 7.93/9.91mph
10) 1m - 7:47(7:47/m) 117cal 7.71/9.89mph
11) 1m - 7:47(7:47/m) 116cal 7.71/9.04mph
12) 1m - 10:08(10:08/m) 115cal 5.93/9.9mph
13) 1m - 13:52(13:52/m) 103cal 4.32/8.78mph
14) 1m - 21:13(21:13/m) 86cal 2.83/7.46mph
15) 1m - 10:45(10:45/m) 110cal 5.59/8.74mph
16) 1m - 8:09(8:09/m) 117cal 7.37/9.37mph
17) 1m - 9:12(9:12/m) 115cal 6.52/10.65mph
18) 1m - 11:37(11:37/m) 112cal 5.17/8.37mph
19) 0.01m - 16(48:09/m) 1.25/2.58mph
8:39 8:50 10:16 13:18 6:58 8:31 7:28 7:42 7:34 7:47 7:47 10:08 13:52 21:13 10:45 8:09 9:12 11:37 16

Multigraph

  • Pace
  • Elev
Multi Graph Loading...
mi ( to ) | /mi | bpm

Splits

Miles Miles Time Time Split Split Min/mi /mi Ascent mtrs Asc.
1.00 8:39 8:39 8:39 59/8
2.00 17:30 8:51 8:51 81/0
3.00 27:47 10:17 10:17 142/0
4.00 41:02 13:16 13:16 157/33
5.00 48:02 6:59 6:59 0/232
6.00 56:32 8:31 8:31 42/41
7.00 1:04:01 7:29 7:29 5/32
8.00 1:11:43 7:42 7:42 7/48
9.00 1:19:17 7:34 7:34 3/68
10.00 1:27:05 7:48 7:48 22/10
11.00 1:34:52 7:47 7:47 16/18
12.00 1:44:58 10:06 10:06 49/8
13.00 1:58:52 13:54 13:54 122/14
14.00 2:20:04 21:12 21:12 265/21
15.00 2:30:50 10:46 10:46 2/271
16.00 2:38:58 8:09 8:09 0/114
17.00 2:48:11 9:13 9:13 42/13
18.00 2:59:51 11:39 11:39 97/1
18.01 3:00:01 10 33:37 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Climb Gradient Min/mi
    453 8.0% 10:33
    396 37.0% 21:54
    143 5.6% 11:10
    39 2.3% 7:42
    38 8.1% 23:27
    38 8.4% 9:29
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:03 52.61% More
    800m 3:04 6:10 60.02% More
    1km 3:52 6:13 62.20% More
    Mile 6:34 6:34 62.49% More
    5k 23:22 7:31 59.67% More
    5 miles 37:54 7:35 59.79% More
    10k 47:34 7:39 59.45% More
    10 miles 1:25:58 8:36 54.32% More
    Half 2:01:25 9:16 50.86% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:26 6:26 63.74
    5km 23:41 7:37 58.87
    5M 40:56 8:11 55.36
    10km 52:33 8:27 53.81
    10M 1:30:51 9:05 51.40
    Half 2:03:57 9:28 49.44
    20M 3:21:39 10:05 48.15
    Mara 4:35:06 10:30 47.06
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