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Sat 10th Jun 2017 at 9:00am by K5 Gus

Run > Trail Run
  • Time
    5:38:28
  • Miles
    30.18
  • Min/mi
    11:13
  • Pacing
    54.2%
  • WAVA
    47.73
  • Stride(cm)
    90
  • Cals
    3401
  • Cadence
    159
  • Asc(m)
    1057
  • Hillscore
    95
  • Surface
    Road

Notes & Comments

Lochalsh Dirty 30
Ouch, ouch, ouch - that was hard.

Hill between 6 & 8 was tougher than I thought it would be and huge horrible bog through the forest for a mile or so where i almost lost a shoe.
5 or 6 road miles were very welcome, then climb to the high point was brutal. Was looking forward to running down the other side but both quads cramped up ( despite HotShot ), only able to run properly again once down on to more level and runable ground.

Was looking for sub 6, so happy with time, but without the cramp would have been about 15 or 20 mins quicker.

Split Summary
===
1) 1m - 7:56(7:56/m) 119cal 7.57/7.93mph
2) 1m - 7:56(7:56/m) 121cal 7.56/7.7mph
3) 1m - 9:03(9:03/m) 119cal 6.63/9mph
4) 1m - 9:30(9:30/m) 116cal 6.32/8.14mph
5) 1m - 8:34(8:34/m) 118cal 7.01/7.49mph
6) 1m - 8:44(8:44/m) 118cal 6.87/7.39mph
7) 1m - 11:26(11:26/m) 112cal 5.25/7.99mph
8) 1m - 15:06(15:06/m) 102cal 3.98/6.89mph
9) 1m - 11:05(11:05/m) 109cal 5.42/7.72mph
10) 1m - 8:45(8:45/m) 121cal 6.86/7.97mph
11) 1m - 8:21(8:21/m) 120cal 7.19/7.87mph
12) 1m - 8:30(8:30/m) 119cal 7.06/7.51mph
13) 1m - 8:37(8:37/m) 118cal 6.97/7.18mph
14) 1m - 8:25(8:25/m) 119cal 7.13/7.78mph
15) 1m - 8:28(8:28/m) 120cal 7.08/7.45mph
16) 1m - 8:50(8:50/m) 118cal 6.79/7.24mph
17) 1m - 11:42(11:42/m) 115cal 5.13/7.24mph
18) 1m - 16:35(16:35/m) 99cal 3.62/6.39mph
19) 1m - 26:43(26:43/m) 91cal 2.25/5.95mph
20) 1m - 20:31(20:31/m) 84cal 2.92/5.16mph
21) 1m - 16:49(16:49/m) 97cal 3.57/6.1mph
22) 1m - 11:08(11:08/m) 116cal 5.39/6.53mph
23) 1m - 15:38(15:38/m) 94cal 3.84/6.76mph
24) 1m - 11:32(11:32/m) 112cal 5.2/7.12mph
25) 1m - 9:42(9:42/m) 117cal 6.19/6.97mph
26) 1m - 9:27(9:27/m) 118cal 6.35/8.54mph
27) 1m - 9:35(9:35/m) 117cal 6.27/7.33mph
28) 1m - 8:52(8:52/m) 119cal 6.77/7.18mph
29) 1m - 8:47(8:47/m) 120cal 6.83/7.28mph
30) 1m - 10:35(10:35/m) 113cal 5.67/7.49mph
31) 0.18m - 1:37(9:09/m) 20cal 6.56/7.35mph
7:56 7:56 9:03 9:30 8:34 8:44 11:26 15:06 11:05 8:45 8:21 8:30 8:37 8:25 8:28 8:50 11:42 16:35 26:43 20:31 16:49 11:08 15:38 11:32 9:42 9:27 9:35 8:52 8:47 10:35 1:37
Ungirt Runner
Sounds both amazing and awful. Either way, superb effort - very well done!

Map
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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.
1.00 7:56 7:56 7:56 178 120-194 20/8
2.00 15:51 7:55 7:55 178 174-182 26/22
3.00 24:54 9:03 9:03 175 122-190 43/17
4.00 34:25 9:31 9:31 174 82-194 33/33
5.00 42:59 8:34 8:34 177 156-192 12/45
6.00 51:41 8:42 8:42 176 160-184 18/21
7.00 1:03:08 11:27 11:27 155 110-238 139/25
8.00 1:18:15 15:07 15:07 141 100-222 83/41
9.00 1:29:19 11:04 11:04 166 96-206 27/145
10.00 1:38:04 8:46 8:46 181 170-202 28/57
11.00 1:46:25 8:20 8:20 179 172-186 14/16
12.00 1:54:55 8:30 8:30 179 174-188 12/11
13.00 2:03:32 8:37 8:37 178 174-184 18/15
14.00 2:11:57 8:25 8:25 179 174-188 17/13
15.00 2:20:25 8:28 8:28 180 176-188 10/11
16.00 2:29:15 8:50 8:50 179 170-186 18/14
17.00 2:40:57 11:42 11:42 158 100-192 66/3
18.00 2:57:32 16:35 16:35 132 92-178 178/0
19.00 3:24:16 26:44 26:44 108 80-244 191/68
20.00 3:44:47 20:31 20:31 140 38-238 0/204
21.00 4:01:35 16:49 16:49 146 38-196 23/82
22.00 4:12:44 11:08 11:08 170 118-188 21/18
23.00 4:28:21 15:38 15:38 130 94-182 46/13
24.00 4:39:54 11:33 11:33 162 110-244 16/33
25.00 4:49:36 9:42 9:42 176 110-186 20/49
26.00 4:59:03 9:27 9:27 175 110-198 4/68
27.00 5:08:38 9:35 9:35 168 38-184 16/18
28.00 5:17:30 8:52 8:52 179 174-188 9/26
29.00 5:26:16 8:47 8:47 178 172-184 12/21
30.00 5:36:52 10:35 10:35 161 104-186 21/13
30.17 5:38:28 1:36 9:14 179 174-182 0/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    456 22.1% 24:16
    167 11.3% 13:43
    57 3.9% 13:14
    54 14.5% 17:14
    27 10.6% 8:12
    23 4.4% 10:09

  • Cadence Distribution

    159 avge / 244 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.2 175 26 4:07:36 9:30
    Walk 25.6 112 4.1 1:26:45 21:01
    Still 1.2 - - 4:07 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:32 44.66% More
    800m 3:49 7:41 51.58% More
    1km 4:49 7:45 53.83% More
    Mile 7:52 7:52 56.73% More
    5k 25:44 8:17 57.67% More
    5 miles 42:18 8:28 57.21% More
    10k 52:52 8:30 57.17% More
    10 miles 1:36:05 9:36 51.65% More
    Half 2:04:20 9:29 53.10% More
    20 miles 3:44:47 11:14 45.57% More
    Mara 5:00:42 11:29 45.54% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:06 8:06 55.10
    5km 28:03 9:02 52.92
    5M 47:15 9:27 51.22
    10km 59:56 9:39 50.42
    10M 1:40:56 10:06 49.16
    Half 2:15:41 10:21 48.26
    20M 3:35:40 10:47 47.49
    Mara 4:49:54 11:04 47.24
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