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Time
4:22:03
-
Miles 32.20
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Min/mi 8:08
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Pacing
83.5%
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WAVA
70.85
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Stride(cm)
111
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Cals
3546
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Cadence
178
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BPM
161
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%MHR
85.5
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B/mi 1309
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Asc(m)
850
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Hillscore
71
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Surface
Road
Notes & Comments
GO33, attempt 6
17th/288
Training had gone well, so decided to go for it, also decided to wear the carbon-plated road shoes, reasoning that what I might lose by mincing along the muddy paths would be more than made up by what I'd gain on the 20-odd mile of hard paths and roads.
2 mins up by road crossing at GOH, 6 mins at Strathyre, 8 mins at Edinchip, then we hit the zigzags, and the cramp that had been threatening made it's first appearance. A quick CrampFix seemed to cure it, but pace was now quite a bit slower than 2018. Was still about 5 mins up at top of the glen, lost more time coming down through Acharn, but just a minute or so, and ended up with a 4 min PB
I think the shoes helped quite a bit, all my splits as far as Strthyre were faster - but also had a decent training block so hard to say how much shoes and how much fitness.
Split Summary
===
1) 1m - 7:59(7:59/m) 158/165bpm [1261b/mi] 112cal
2) 1m - 9:14(9:14/m) 167/175bpm [1541b/mi] 136cal
3) 1m - 8:36(8:36/m) 168/178bpm [1444b/mi] 128cal
4) 1m - 8:05(8:05/m) 169/177bpm [1366b/mi] 123cal
5) 1m - 7:18(7:18/m) 167/172bpm [1219b/mi] 109cal
6) 1m - 7:10(7:10/m) 163/170bpm [1167b/mi] 105cal
7) 1m - 7:07(7:07/m) 160/167bpm [1139b/mi] 99cal
8) 1m - 7:24(7:24/m) 156/161bpm [1154b/mi] 95cal
9) 1m - 7:27(7:27/m) 156/161bpm [1163b/mi] 93cal
10) 1m - 7:12(7:12/m) 154/159bpm [1108b/mi] 97cal
11) 1m - 7:57(7:57/m) 160/167bpm [1273b/mi] 111cal
12) 1m - 7:45(7:45/m) 158/166bpm [1224b/mi] 107cal
13) 1m - 7:49(7:49/m) 158/169bpm [1234b/mi] 108cal
14) 1m - 7:34(7:34/m) 154/163bpm [1165b/mi] 100cal
15) 1m - 7:40(7:40/m) 156/164bpm [1196b/mi] 102cal
16) 1m - 8:01(8:01/m) 160/168bpm [1284b/mi] 111cal
17) 1m - 8:26(8:26/m) 162/171bpm [1367b/mi] 115cal
18) 1m - 8:19(8:19/m) 163/178bpm [1355b/mi] 115cal
19) 1m - 9:36(9:36/m) 167/178bpm [1604b/mi] 136cal
20) 1m - 9:21(9:21/m) 168/178bpm [1571b/mi] 132cal
21) 1m - 7:25(7:25/m) 160/168bpm [1186b/mi] 98cal
22) 1m - 7:38(7:38/m) 160/168bpm [1221b/mi] 97cal
23) 1m - 8:33(8:33/m) 165/171bpm [1411b/mi] 121cal
24) 1m - 7:54(7:54/m) 164/170bpm [1295b/mi] 110cal
25) 1m - 10:58(10:58/m) 164/174bpm [1799b/mi] 141cal
26) 1m - 8:47(8:47/m) 162/167bpm [1422b/mi] 115cal
27) 1m - 9:03(9:03/m) 157/164bpm [1422b/mi] 112cal
28) 1m - 8:54(8:54/m) 157/162bpm [1396b/mi] 108cal
29) 1m - 7:59(7:59/m) 153/164bpm [1222b/mi] 97cal
30) 1m - 7:48(7:48/m) 158/165bpm [1231b/mi] 98cal
31) 1m - 7:53(7:53/m) 158/162bpm [1245b/mi] 94cal
32) 1m - 7:42(7:42/m) 160/169bpm [1232b/mi] 100cal
33) 0.2m - 1:31(7:35/m) 164/169bpm [1244b/mi] 21cal
17th/288
Training had gone well, so decided to go for it, also decided to wear the carbon-plated road shoes, reasoning that what I might lose by mincing along the muddy paths would be more than made up by what I'd gain on the 20-odd mile of hard paths and roads.
2 mins up by road crossing at GOH, 6 mins at Strathyre, 8 mins at Edinchip, then we hit the zigzags, and the cramp that had been threatening made it's first appearance. A quick CrampFix seemed to cure it, but pace was now quite a bit slower than 2018. Was still about 5 mins up at top of the glen, lost more time coming down through Acharn, but just a minute or so, and ended up with a 4 min PB

I think the shoes helped quite a bit, all my splits as far as Strthyre were faster - but also had a decent training block so hard to say how much shoes and how much fitness.
Split Summary
===
1) 1m - 7:59(7:59/m) 158/165bpm [1261b/mi] 112cal
2) 1m - 9:14(9:14/m) 167/175bpm [1541b/mi] 136cal
3) 1m - 8:36(8:36/m) 168/178bpm [1444b/mi] 128cal
4) 1m - 8:05(8:05/m) 169/177bpm [1366b/mi] 123cal
5) 1m - 7:18(7:18/m) 167/172bpm [1219b/mi] 109cal
6) 1m - 7:10(7:10/m) 163/170bpm [1167b/mi] 105cal
7) 1m - 7:07(7:07/m) 160/167bpm [1139b/mi] 99cal
8) 1m - 7:24(7:24/m) 156/161bpm [1154b/mi] 95cal
9) 1m - 7:27(7:27/m) 156/161bpm [1163b/mi] 93cal
10) 1m - 7:12(7:12/m) 154/159bpm [1108b/mi] 97cal
11) 1m - 7:57(7:57/m) 160/167bpm [1273b/mi] 111cal
12) 1m - 7:45(7:45/m) 158/166bpm [1224b/mi] 107cal
13) 1m - 7:49(7:49/m) 158/169bpm [1234b/mi] 108cal
14) 1m - 7:34(7:34/m) 154/163bpm [1165b/mi] 100cal
15) 1m - 7:40(7:40/m) 156/164bpm [1196b/mi] 102cal
16) 1m - 8:01(8:01/m) 160/168bpm [1284b/mi] 111cal
17) 1m - 8:26(8:26/m) 162/171bpm [1367b/mi] 115cal
18) 1m - 8:19(8:19/m) 163/178bpm [1355b/mi] 115cal
19) 1m - 9:36(9:36/m) 167/178bpm [1604b/mi] 136cal
20) 1m - 9:21(9:21/m) 168/178bpm [1571b/mi] 132cal
21) 1m - 7:25(7:25/m) 160/168bpm [1186b/mi] 98cal
22) 1m - 7:38(7:38/m) 160/168bpm [1221b/mi] 97cal
23) 1m - 8:33(8:33/m) 165/171bpm [1411b/mi] 121cal
24) 1m - 7:54(7:54/m) 164/170bpm [1295b/mi] 110cal
25) 1m - 10:58(10:58/m) 164/174bpm [1799b/mi] 141cal
26) 1m - 8:47(8:47/m) 162/167bpm [1422b/mi] 115cal
27) 1m - 9:03(9:03/m) 157/164bpm [1422b/mi] 112cal
28) 1m - 8:54(8:54/m) 157/162bpm [1396b/mi] 108cal
29) 1m - 7:59(7:59/m) 153/164bpm [1222b/mi] 97cal
30) 1m - 7:48(7:48/m) 158/165bpm [1231b/mi] 98cal
31) 1m - 7:53(7:53/m) 158/162bpm [1245b/mi] 94cal
32) 1m - 7:42(7:42/m) 160/169bpm [1232b/mi] 100cal
33) 0.2m - 1:31(7:35/m) 164/169bpm [1244b/mi] 21cal
7:59 9:14 8:36 8:05 7:18 7:10 7:07 7:24 7:27 7:12 7:57 7:45 7:49 7:34 7:40 8:01 8:26 8:19 9:36 9:21 7:25 7:38 8:33 7:54 10:58 8:47 9:03 8:54 7:59 7:48 7:53 7:42 1:31
Map
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Multigraph
- Pace
- Elev
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- B/mi
Multi Graph Loading...
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/mi |
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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 | 7:58 | 7:58 | 7:58 | 158 99-165 | 1258 | 179 92-202 | 60/4 |
2.00 | 17:11 | 9:14 | 9:14 | 167 160-175 | 1541 | 177 172-188 | 97/4 |
3.00 | 25:47 | 8:36 | 8:36 | 168 156-178 | 1444 | 178 168-200 | 59/11 |
4.00 | 33:52 | 8:05 | 8:05 | 169 160-177 | 1366 | 180 166-222 | 60/16 |
5.00 | 41:10 | 7:18 | 7:18 | 167 154-172 | 1218 | 182 174-200 | 24/35 |
6.00 | 48:20 | 7:10 | 7:10 | 163 153-170 | 1167 | 182 176-190 | 16/72 |
7.00 | 55:27 | 7:07 | 7:07 | 160 149-167 | 1139 | 180 176-186 | 8/42 |
8.00 | 1:02:51 | 7:24 | 7:24 | 154 70-161 | 1139 | 180 178-184 | 1/31 |
9.00 | 1:10:18 | 7:27 | 7:27 | 156 144-161 | 1163 | 179 156-184 | 3/73 |
10.00 | 1:17:30 | 7:12 | 7:12 | 154 146-159 | 1109 | 182 176-248 | 32/38 |
11.00 | 1:25:27 | 7:56 | 7:56 | 160 153-167 | 1270 | 179 172-186 | 32/33 |
12.00 | 1:33:12 | 7:45 | 7:45 | 158 136-166 | 1225 | 180 174-192 | 38/28 |
13.00 | 1:41:01 | 7:49 | 7:49 | 158 146-169 | 1234 | 177 174-188 | 18/23 |
14.00 | 1:48:35 | 7:34 | 7:34 | 154 143-163 | 1165 | 179 174-200 | 19/34 |
15.00 | 1:56:14 | 7:40 | 7:40 | 156 146-164 | 1195 | 179 176-186 | 12/7 |
16.00 | 2:04:16 | 8:02 | 8:02 | 160 154-168 | 1284 | 178 172-186 | 53/26 |
17.00 | 2:12:42 | 8:26 | 8:26 | 162 140-171 | 1367 | 177 172-190 | 21/53 |
18.00 | 2:21:02 | 8:19 | 8:19 | 163 151-178 | 1356 | 180 158-194 | 71/16 |
19.00 | 2:30:38 | 9:36 | 9:36 | 167 153-178 | 1603 | 174 162-186 | 91/3 |
20.00 | 2:39:58 | 9:21 | 9:21 | 168 148-178 | 1570 | 175 166-184 | 8/62 |
21.00 | 2:47:23 | 7:25 | 7:25 | 160 149-168 | 1187 | 181 172-194 | 15/93 |
22.00 | 2:55:01 | 7:38 | 7:38 | 160 149-168 | 1220 | 179 174-190 | 42/30 |
23.00 | 3:03:35 | 8:34 | 8:34 | 165 150-171 | 1414 | 177 142-190 | 14/28 |
24.00 | 3:11:29 | 7:54 | 7:54 | 164 152-170 | 1296 | 178 172-206 | 38/19 |
25.00 | 3:22:27 | 10:58 | 10:58 | 164 150-174 | 1798 | 168 100-182 | 58/3 |
26.00 | 3:31:14 | 8:47 | 8:47 | 162 155-167 | 1423 | 175 172-184 | 30/6 |
27.00 | 3:40:17 | 9:03 | 9:03 | 157 147-164 | 1422 | 173 170-180 | 27/2 |
28.00 | 3:49:11 | 8:54 | 8:54 | 157 148-162 | 1396 | 174 148-184 | 31/4 |
29.00 | 3:57:10 | 7:59 | 7:59 | 153 145-164 | 1221 | 177 158-184 | 16/63 |
30.00 | 4:04:58 | 7:48 | 7:48 | 158 148-165 | 1232 | 179 172-196 | 14/65 |
31.00 | 4:12:51 | 7:53 | 7:53 | 158 150-162 | 1245 | 178 174-184 | 3/47 |
32.00 | 4:20:33 | 7:42 | 7:42 | 160 146-169 | 1232 | 179 174-188 | 8/41 |
32.20 | 4:22:04 | 1:31 | 7:37 | 164 160-169 | 1250 | 178 176-180 | 2/2 |
Further Analysis
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Pace Distribution
Edit colour bands -
Heart Rate Distribution
161 avge / 178 max Delete HR Trace- BPM
- %WHR
- %MHR
- Bands
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Climb Gradient Min/mi 254 3.5% 8:22 171 2.6% 9:25 75 11.6% 12:02 56 6.4% 10:34 35 6.1% 9:53 31 4.0% 8:52 -
Cadence Distribution
178 avge / 248 max Stride Length: 111cm -
Run/Walk Breakdown
% Cad Mi Time Min/mi Run 99.6 177 32.1 4:20:58 8:07 Walk 0.3 121 0.1 51 16:33 Still 0.1 - - 15 - -
Benchmarks
Distance Time Mins/mi WAVA Fastest 400m 1:35 6:21 55.09% More 800m 3:17 6:37 62.95% More 1km 4:08 6:39 66.07% More Mile 6:52 6:52 68.81% More 5k 22:07 7:07 70.53% More 5 miles 35:53 7:11 71.04% More 10k 45:01 7:15 70.78% More 10 miles 1:14:34 7:27 70.26% More Half 1:38:41 7:32 70.69% More 20 miles 2:37:08 7:51 68.98% More Mara 3:32:28 8:07 68.27% More 50k 4:12:48 8:08 70.00% More -
Predictions
Dist Time Per Mile WAVA 1M 5:51 5:51 80.76 5km 20:14 6:31 77.11 5M 34:04 6:49 74.83 10km 43:14 6:57 73.70 10M 1:12:48 7:17 71.97 Half 1:37:51 7:28 70.72 20M 2:35:32 7:47 69.69 Mara 3:29:04 7:59 69.38
Fetch Miles
8:16 | Glen Ogle Viaduct |
7:42 | Acharn forest |
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A great result! Really feeling for you for miles 25 to 28!
Cheers - yeah, went out quite hard today, and paid for it up the zigzags and railway line. Nice to get a PB though