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Sat 3rd Nov 2018 at 8:00am by K5 Gus

Run > Race
  • Time
    4:25:58
  • Miles
    32.35
  • Min/mi
    8:13
  • Pacing
    82.4%
  • WAVA
    67.57
  • Stride(cm)
    108
  • Cals
    2943
  • Cadence
    181
  • BPM
    156
  • %MHR
    82.8
  • B/mi
    1280
  • Asc(m)
    862
  • Hillscore
    73
  • Surface
    Road

Notes & Comments

Glen Ogle 33
9th/378 overall, 1st/53 MV50
17th fastest to halfway, 6th fastest on 2nd half

Had a brill run, after last year's 4:36 wanted to break 4:30, so set off a bit faster, but was gaining time faster than planned, so was a bit worried I was going to blow up, but hoped that the extra miles and more experience of ultras would pay off.
Was about 10mins up at halfway, and kept that all the way back.
Ran beside a Carnethy guy from top of Glen Ogle to Strathyre, chatting away, and the miles just flew in.
Legs felt a bit crampy up in the forest above Strathyre, but thankfully nothing materialized.
Didn't feel as strong in the 2nd half as last year, but my splits are very similar, think it was just that I'd gone harder in first half.
Really surprised to get 9th, don't think that time would have got 9th in any previous years ( eg last year would have been 22nd, not checked other years ).
Able to hold it together well, and come down through the forest at the end at just over 7 m/m, even though legs were hurting by this point.
At the end legs sore, but don't actually feel that tired.........

Split Summary
===
1) 1m - 8:20(8:20/m) 155/165bpm 113cal 7.2/8.7mph
2) 1m - 9:42(9:42/m) 163/171bpm 139cal 6.18/7.66mph
3) 1m - 8:52(8:52/m) 162/174bpm 126cal 6.77/8.22mph
4) 1m - 8:39(8:39/m) 165/176bpm 125cal 6.93/8.6mph
5) 1m - 7:41(7:41/m) 162/169bpm 107cal 7.81/8.81mph
6) 1m - 7:23(7:23/m) 159/168bpm 100cal 8.12/9.08mph
7) 1m - 7:29(7:29/m) 149/157bpm 74cal 8.01/8.66mph
8) 1m - 7:36(7:36/m) 148/155bpm 72cal 7.9/8.66mph
9) 1m - 7:31(7:31/m) 145/150bpm 59cal 7.98/8.41mph
10) 1m - 7:34(7:34/m) 144/154bpm 62cal 7.93/9.18mph
11) 1m - 8:24(8:24/m) 151/158bpm 88cal 7.14/7.68mph
12) 1m - 7:56(7:56/m) 153/159bpm 85cal 7.56/8.45mph
13) 1m - 8:06(8:06/m) 154/166bpm 88cal 7.4/8.52mph
14) 1m - 7:41(7:41/m) 149/157bpm 66cal 7.8/8.56mph
15) 1m - 7:49(7:49/m) 152/160bpm 79cal 7.67/8.16mph
16) 1m - 8:21(8:21/m) 160/172bpm 105cal 7.18/8.75mph
17) 1m - 8:33(8:33/m) 162/167bpm 111cal 7.01/8.06mph
18) 1m - 8:47(8:47/m) 155/165bpm 91cal 6.82/9.6mph
19) 1m - 10:21(10:21/m) 161/169bpm 128cal 5.8/8.97mph
20) 1m - 9:35(9:35/m) 158/168bpm 105cal 6.26/8.25mph
21) 1m - 7:42(7:42/m) 146/156bpm 51cal 7.8/8.83mph
22) 1m - 8:01(8:01/m) 149/157bpm 55cal 7.48/8.7mph
23) 1m - 8:47(8:47/m) 154/161bpm 83cal 6.84/8.85mph
24) 1m - 8:12(8:12/m) 152/158bpm 69cal 7.32/8.31mph
25) 1m - 10:12(10:12/m) 158/166bpm 114cal 5.89/7.35mph
26) 1m - 8:27(8:27/m) 158/161bpm 97cal 7.1/7.74mph
27) 1m - 8:23(8:23/m) 159/162bpm 101cal 7.15/7.66mph
28) 1m - 8:16(8:16/m) 162/165bpm 108cal 7.26/7.62mph
29) 1m - 7:30(7:30/m) 156/164bpm 70cal 7.99/9.33mph
30) 1m - 7:17(7:17/m) 158/163bpm 80cal 8.24/9.43mph
31) 1m - 7:08(7:08/m) 159/162bpm 81cal 8.41/9.02mph
32) 1m - 7:06(7:06/m) 159/161bpm 80cal 8.46/9mph
33) 0.35m - 2:35(7:26/m) 160/163bpm 31cal 8.08/8.77mph
8:20 9:42 8:52 8:39 7:41 7:23 7:29 7:36 7:31 7:34 8:24 7:56 8:06 7:41 7:49 8:21 8:33 8:47 10:21 9:35 7:42 8:01 8:47 8:12 10:12 8:27 8:23 8:16 7:30 7:17 7:08 7:06 2:35
Ungirt Runner
Superb. Well done :-)
_andy
A superb bit of running there Gus - expecially likeing the pace for those last four miles. Well done on a great day out.
Bazoaxe
That is a cracking run and mighty impressive finish. Well done

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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.
1.00 8:19 8:19 8:19 155 85-165 1290 182 174-194 41/1
2.00 18:01 9:42 9:42 163 154-171 1582 178 170-186 97/0
3.00 26:54 8:52 8:52 162 152-174 1437 179 168-192 48/7
4.00 35:33 8:39 8:39 165 153-176 1428 180 166-190 54/12
5.00 43:14 7:41 7:41 162 151-169 1245 182 176-190 16/29
6.00 50:38 7:23 7:23 159 150-168 1175 185 178-192 1/46
7.00 58:07 7:29 7:29 149 139-157 1115 182 178-188 9/36
8.00 1:05:42 7:35 7:35 148 143-155 1123 182 178-192 4/23
9.00 1:13:13 7:31 7:31 145 138-150 1090 181 176-188 4/29
10.00 1:20:47 7:34 7:34 144 132-154 1090 183 176-198 1/78
11.00 1:29:12 8:24 8:24 151 142-158 1269 180 174-190 28/4
12.00 1:37:08 7:56 7:56 153 138-159 1214 181 174-190 9/17
13.00 1:45:14 8:06 8:06 154 143-166 1248 181 174-188 27/15
14.00 1:52:55 7:41 7:41 149 141-157 1146 181 176-186 3/19
15.00 2:00:45 7:49 7:49 152 141-160 1189 181 176-188 12/14
16.00 2:09:06 8:21 8:21 160 147-172 1337 182 174-190 18/14
17.00 2:17:40 8:33 8:33 162 144-167 1386 180 172-190 57/22
18.00 2:26:27 8:47 8:47 155 136-165 1362 183 126-190 2/54
19.00 2:36:48 10:21 10:21 161 145-169 1666 172 118-190 81/7
20.00 2:46:23 9:35 9:35 158 143-168 1514 177 154-186 88/15
21.00 2:54:05 7:42 7:42 146 137-156 1124 183 178-192 0/89
22.00 3:02:06 8:01 8:01 149 133-157 1194 181 174-188 16/56
23.00 3:10:52 8:46 8:46 154 145-161 1351 180 172-190 18/9
24.00 3:19:04 8:12 8:12 152 141-158 1246 181 176-188 3/28
25.00 3:29:16 10:12 10:12 158 150-166 1611 177 168-190 76/2
26.00 3:37:43 8:27 8:27 158 148-161 1335 181 174-190 28/2
27.00 3:46:06 8:23 8:23 159 149-162 1334 181 172-186 25/6
28.00 3:54:22 8:16 8:16 162 159-165 1338 181 178-188 36/3
29.00 4:01:52 7:30 7:30 156 145-164 1171 184 176-194 4/48
30.00 4:09:09 7:17 7:17 158 145-163 1150 185 178-192 1/45
31.00 4:16:17 7:08 7:08 159 154-162 1134 185 182-190 1/37
32.00 4:23:22 7:06 7:06 159 154-161 1128 185 180-190 1/33
32.35 4:25:57 2:35 7:26 160 157-163 1189 185 180-192 3/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 176 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    240 4.3% 9:03
    161 2.5% 8:49
    106 8.9% 10:34
    55 9.0% 10:55
    28 5.3% 7:45
    26 3.6% 8:05

  • Cadence Distribution

    181 avge / 198 max Stride Length: 108cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 181 32.3 4:23:41 8:10
    Walk 0.4 122 0.1 1:06 15:53
    Still 0.4 - - 1:10 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:37 51.58% More
    800m 3:23 6:48 59.35% More
    1km 4:16 6:52 61.81% More
    Mile 7:04 7:04 64.33% More
    5k 22:05 7:06 68.34% More
    5 miles 36:58 7:24 66.61% More
    10k 46:50 7:32 65.66% More
    10 miles 1:17:12 7:43 65.43% More
    Half 1:42:12 7:48 65.78% More
    20 miles 2:43:08 8:09 63.96% More
    Mara 3:34:10 8:10 65.15% More
    50k 4:14:42 8:12 66.84% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:54 5:54 77.07
    5km 20:26 6:35 73.84
    5M 34:24 6:53 71.57
    10km 43:39 7:01 70.44
    10M 1:13:31 7:21 68.71
    Half 1:38:49 7:33 67.48
    20M 2:37:04 7:51 66.43
    Mara 3:31:07 8:03 66.10
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