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Sun 2nd Oct 2016 at 10:00am by tipsku

Run > Race
  • Good
  • Time
    2:44:25
  • Miles
    18.67
  • Min/mi
    8:48
  • Pacing
    84%
  • WAVA
    57.49
  • Stride(cm)
    101
  • Cals
    1418
  • Cadence
    181
  • BPM
    165
  • %MHR
    88.8
  • B/mi
    1454
  • Asc(m)
    476
  • Hillscore
    40
  • Surface
    Road

Notes & Comments

Ras 4 Llyn / 4 Lakes Race, 30km in Snowdonia

Perfect conditions for a long run today, 12C at the start, sunshine, light breeze. Really enjoyed the race with a perfect pace plan, first 10k steady, then medium and then MP to HMP intensity. I was second to last for a while but then I started to reel in other runners one by one until I caught up with the leading lady in F35 on the final hill. In the steepest bit I overtook her and then held onto the lead until the finish line, finishing about half a minute ahead of her. The hill training has definitely paid off.

Split Summary
===
1) 0.62m - 5:40(9:08/m) 157/164bpm 47cal 6.57/7.62mph
2) 0.62m - 5:28(8:48/m) 160/165bpm 47cal 6.82/7.7mph
3) 0.62m - 6:14(10:03/m) 162/169bpm 54cal 5.97/6.57mph
4) 0.62m - 5:23(8:40/m) 161/167bpm 46cal 6.93/8.31mph
5) 0.62m - 5:06(8:13/m) 161/166bpm 44cal 7.3/9.43mph
6) 0.62m - 5:05(8:11/m) 161/167bpm 43cal 7.34/7.95mph
7) 0.62m - 4:33(7:19/m) 163/167bpm 40cal 8.2/9.25mph
8) 0.62m - 5:08(8:16/m) 163/166bpm 44cal 7.25/8.35mph
9) 0.62m - 5:36(9:00/m) 161/165bpm 48cal 6.66/6.8mph
10) 0.62m - 5:33(8:56/m) 163/166bpm 48cal 6.72/7.78mph
11) 0.62m - 5:24(8:41/m) 165/169bpm 47cal 6.91/7.58mph
12) 0.62m - 5:34(8:57/m) 163/168bpm 47cal 6.7/7.01mph
13) 0.62m - 5:41(9:09/m) 165/170bpm 49cal 6.55/7.06mph
14) 0.62m - 5:38(9:03/m) 166/171bpm 49cal 6.63/7.08mph
15) 0.62m - 5:27(8:46/m) 165/168bpm 46cal 6.84/7.16mph
16) 0.62m - 6:31(10:29/m) 166/171bpm 56cal 5.73/6.85mph
17) 0.62m - 6:56(11:10/m) 169/173bpm 62cal 5.37/7.51mph
18) 0.62m - 5:11(8:20/m) 166/171bpm 43cal 7.2/7.72mph
19) 0.62m - 4:41(7:32/m) 162/166bpm 36cal 7.96/8.54mph
20) 0.62m - 4:53(7:52/m) 165/169bpm 41cal 7.63/8.22mph
21) 0.62m - 5:16(8:29/m) 169/171bpm 46cal 7.07/7.66mph
22) 0.62m - 5:02(8:05/m) 169/172bpm 44cal 7.42/7.74mph
23) 0.62m - 5:13(8:23/m) 169/173bpm 46cal 7.16/7.47mph
24) 0.62m - 5:07(8:14/m) 167/173bpm 42cal 7.29/8.18mph
25) 0.62m - 5:13(8:24/m) 169/172bpm 45cal 7.15/7.39mph
26) 0.62m - 5:05(8:10/m) 170/174bpm 44cal 7.34/7.76mph
27) 0.62m - 5:38(9:04/m) 170/172bpm 49cal 6.62/7.45mph
28) 0.62m - 7:34(12:11/m) 172/177bpm 68cal 4.92/6.82mph
29) 0.62m - 5:23(8:40/m) 173/177bpm 49cal 6.92/8.14mph
30) 0.62m - 4:59(8:00/m) 174/178bpm 46cal 7.49/8.72mph
31) 0.03m - 13(7:13/m) 173/174bpm 2cal 8.32/7.87mph
5:40 5:28 6:14 5:23 5:06 5:05 4:33 5:08 5:36 5:33 5:24 5:34 5:41 5:38 5:27 6:31 6:56 5:11 4:41 4:53 5:16 5:02 5:13 5:07 5:13 5:05 5:38 7:34 5:23 4:59 13

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:26 4:26 8:53 149 95-163 1323 186 178-192 13/1
1.00 8:52 4:26 8:51 160 155-164 1417 181 176-186 14/7
1.50 13:45 4:52 9:45 162 157-167 1579 180 176-184 13/2
2.00 18:42 4:57 9:55 162 158-167 1605 179 174-186 21/0
2.50 22:53 4:11 8:22 161 158-165 1347 182 174-186 5/14
3.00 26:56 4:03 8:06 160 147-166 1295 184 178-196 0/34
3.50 31:08 4:13 8:25 162 158-167 1364 184 176-192 1/8
4.00 34:57 3:49 7:38 162 157-165 1236 183 180-188 0/25
4.50 38:36 3:39 7:19 164 160-167 1199 186 182-192 0/43
5.00 42:54 4:18 8:36 162 159-166 1392 182 178-188 2/18
5.50 47:24 4:30 8:59 161 159-165 1447 179 176-184 1/6
6.00 51:47 4:23 8:46 162 158-166 1421 181 176-188 5/11
6.50 56:14 4:26 8:53 164 160-167 1457 182 178-190 5/6
7.00 1:00:38 4:25 8:50 164 158-167 1448 183 180-188 9/6
7.50 1:05:09 4:30 9:00 163 157-167 1468 181 178-206 6/13
8.00 1:09:47 4:38 9:17 164 160-169 1522 179 174-184 8/6
8.50 1:14:19 4:32 9:05 166 161-171 1507 180 176-184 17/5
9.00 1:18:40 4:20 8:41 166 163-168 1440 181 178-188 9/7
9.50 1:23:11 4:32 9:03 164 161-167 1485 181 178-188 5/4
10.00 1:28:51 5:39 11:19 167 163-172 1890 175 164-182 39/0
10.50 1:34:29 5:38 11:16 169 165-172 1905 176 168-186 51/0
11.00 1:38:43 4:14 8:28 166 162-170 1405 182 178-186 8/26
11.50 1:42:26 3:44 7:27 162 157-167 1208 182 180-184 0/44
12.00 1:46:19 3:53 7:45 164 160-168 1272 182 178-186 2/32
12.50 1:50:18 3:59 7:57 166 164-167 1320 182 178-186 0/16
13.00 1:54:33 4:16 8:32 169 166-171 1441 182 176-190 6/2
13.50 1:58:36 4:02 8:05 168 166-172 1358 182 178-186 0/9
14.00 2:02:46 4:10 8:21 169 168-172 1410 181 178-184 0/2
14.50 2:07:00 4:14 8:28 168 160-171 1424 181 178-186 14/6
15.00 2:11:04 4:03 8:06 167 157-171 1353 182 176-190 2/20
15.50 2:15:16 4:12 8:24 169 168-172 1421 182 178-186 6/9
16.00 2:19:20 4:05 8:09 170 168-173 1386 182 180-186 2/7
16.50 2:23:28 4:08 8:16 169 167-172 1396 182 180-184 5/2
17.00 2:28:23 4:55 9:49 170 165-172 1669 178 170-184 23/1
17.50 2:34:51 6:28 12:56 173 168-176 2238 172 162-184 60/0
18.00 2:39:04 4:13 8:26 172 170-177 1451 184 176-190 23/9
18.50 2:43:04 4:00 8:01 174 171-176 1394 185 180-190 5/16
18.67 2:44:24 1:20 7:51 175 172-176 1373 183 180-184 5/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 177 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    125 8.7% 11:29
    111 6.5% 10:47
    44 2.9% 9:53
    22 2.3% 9:02
    16 2.9% 8:57
    16 2.8% 9:23

  • Cadence Distribution

    181 avge / 206 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 181 18.7 2:44:18 8:48
    Still 0.1 - - 6 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 6:58 47.80% More
    800m 3:32 7:06 53.50% More
    1km 4:26 7:08 55.65% More
    Mile 7:25 7:25 57.20% More
    5k 24:50 8:00 59.70% More
    5 miles 40:34 8:07 59.44% More
    10k 50:43 8:10 59.44% More
    10 miles 1:27:13 8:43 56.82% More
    Half 1:52:57 8:37 57.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:30 6:30 65.30
    5km 22:43 7:19 65.28
    5M 38:25 7:41 62.77
    10km 48:50 7:52 61.74
    10M 1:22:33 8:15 60.03
    Half 1:51:12 8:29 58.14
    20M 2:57:23 8:52 57.27
    Mara 3:58:58 9:07 56.28

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind E 6 mph

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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