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Sat 11th Mar 2023 at 7:05am by depeche_mould

Run > Race
  • Time
    4:48:13
  • Miles
    27.16
  • Min/mi
    10:37
  • Pacing
    63.8%
  • WAVA
    44.65
  • Stride(cm)
    90
  • Cals
    3355
  • Cadence
    168
  • BPM
    137
  • %MHR
    76.1
  • B/mi
    1453
  • Asc(m)
    1626
  • Hillscore
    147
  • Surface
    Trail

Notes & Comments

Split Summary
===
1) 1km - 7:38(7:38/km) 105/123bpm [801b/km] 59cal 7.87/13.4kmph
2) 1km - 4:46(4:46/km) 116/122bpm [553b/km] 49cal 12.57/15.25kmph
3) 1km - 4:09(4:09/km) 127/131bpm [527b/km] 52cal 14.45/15.35kmph
4) 1km - 4:21(4:21/km) 127/133bpm [553b/km] 53cal 13.79/14.44kmph
5) 1km - 4:36(4:36/km) 131/136bpm [602b/km] 61cal 13.06/14.21kmph
6) 1km - 4:27(4:27/km) 131/137bpm [583b/km] 58cal 13.49/14.38kmph
7) 1km - 4:48(4:48/km) 135/143bpm [647b/km] 64cal 12.52/14.24kmph
8) 1km - 5:14(5:14/km) 135/144bpm [706b/km] 72cal 11.48/14.51kmph
9) 1km - 5:25(5:25/km) 131/140bpm [709b/km] 67cal 11.09/15.35kmph
10) 1km - 6:18(6:18/km) 137/150bpm [864b/km] 84cal 9.51/14.04kmph
11) 1km - 5:30(5:30/km) 131/140bpm [720b/km] 66cal 10.91/12.6kmph
12) 1km - 5:11(5:11/km) 132/141bpm [683b/km] 62cal 11.59/13.4kmph
13) 1km - 5:58(5:58/km) 131/140bpm [782b/km] 68cal 10.05/12.9kmph
14) 1km - 5:16(5:16/km) 135/140bpm [711b/km] 67cal 11.4/12.5kmph
15) 1km - 6:10(6:10/km) 137/146bpm [844b/km] 80cal 9.74/13.81kmph
16) 1km - 7:12(7:12/km) 142/149bpm [1022b/km] 101cal 8.34/11.15kmph
17) 1km - 7:38(7:38/km) 146/151bpm [1115b/km] 114cal 7.86/10.75kmph
18) 1km - 7:18(7:18/km) 147/153bpm [1073b/km] 111cal 8.22/12.36kmph
19) 1km - 7:41(7:41/km) 146/156bpm [1121b/km] 111cal 7.81/10.95kmph
20) 1km - 6:23(6:23/km) 147/155bpm [937b/km] 95cal 9.41/14.81kmph
21) 1km - 4:21(4:21/km) 140/148bpm [610b/km] 56cal 13.77/18.98kmph
22) 1km - 5:49(5:49/km) 141/148bpm [821b/km] 74cal 10.3/13kmph
23) 1km - 9:12(9:12/km) 147/154bpm [1352b/km] 134cal 6.53/10.25kmph
24) 1km - 9:17(9:17/km) 147/155bpm [1364b/km] 138cal 6.47/10.71kmph
25) 1km - 9:49(9:49/km) 147/152bpm [1443b/km] 143cal 6.11/9.94kmph
26) 1km - 7:19(7:19/km) 143/155bpm [1045b/km] 94cal 8.21/11.46kmph
27) 1km - 6:40(6:40/km) 142/150bpm [946b/km] 87cal 9.01/10.58kmph
28) 1km - 5:54(5:54/km) 139/150bpm [819b/km] 62cal 10.18/11.05kmph
29) 1km - 6:31(6:31/km) 137/146bpm [892b/km] 65cal 9.21/10.88kmph
30) 1km - 7:09(7:09/km) 137/146bpm [980b/km] 70cal 8.38/10.04kmph
31) 1km - 7:08(7:08/km) 142/149bpm [1013b/km] 87cal 8.41/10.88kmph
32) 1km - 6:35(6:35/km) 136/145bpm [895b/km] 58cal 9.12/10.78kmph
33) 1km - 7:23(7:23/km) 134/144bpm [990b/km] 63cal 8.12/10.41kmph
34) 1km - 6:10(6:10/km) 136/143bpm [838b/km] 47cal 9.74/11.25kmph
35) 1km - 5:54(5:54/km) 131/141bpm [774b/km] 47cal 10.16/11.62kmph
36) 1km - 8:25(8:25/km) 123/135bpm [1035b/km] 54cal 7.13/10.75kmph
37) 1km - 9:33(9:33/km) 128/140bpm [1223b/km] 69cal 6.28/10.58kmph
38) 1km - 6:58(6:58/km) 136/145bpm [948b/km] 67cal 8.61/11.22kmph
39) 1km - 7:21(7:21/km) 137/141bpm [1007b/km] 70cal 8.16/10.75kmph
40) 1km - 8:09(8:09/km) 141/148bpm [1149b/km] 93cal 7.37/13.1kmph
41) 1km - 7:03(7:03/km) 142/149bpm [1002b/km] 81cal 8.5/11.05kmph
42) 1km - 7:44(7:44/km) 138/146bpm [1066b/km] 68cal 7.77/11.15kmph
43) 1km - 8:22(8:22/km) 139/145bpm [1163b/km] 79cal 7.17/10.92kmph
44) 0.7km - 3:32(5:00/km) 155/164bpm [775b/km] 55cal 11.99/14.11kmph

Six Foot

Fabulous course, well organised race
Out too hard - blame the ludicrously downhill segment
Cruel uphill slog following this, brutal gradient, 12k of ascend without much of a rest
Felt strong until...
Very crampy sore legs at 30k
30-35k walking/hobbling on an off, believing full well I had torn my calves
Intermittent relief from pain, short little shuttle runs here and there.
Finished in one piece
Cramps after crossing the line, cured with salty crisps and some fluid
Hot day! 29 degrees at peak. Misapplied suncream, roasted the shoulders off myself
Walks to Echo point with Liam and Nichola the next day, carefully navigating steps (up and down equally cruel)
Loved going away with my two favourite people for the weekend, realised we must do this more.
Maybe I'll train properly the next time and obey a sensible race strategy
Mark and Kerry got on well, their 6th one, a joy to chat to them over lunch the next day
7:38 4:46 4:09 4:21 4:36 4:27 4:48 5:14 5:25 6:18 5:30 5:11 5:58 5:16 6:10 7:12 7:38 7:18 7:41 6:23 4:21 5:49 9:12 9:17 9:49 7:19 6:40 5:54 6:31 7:09 7:08 6:35 7:23 6:10 5:54 8:25 9:33 6:58 7:21 8:09 7:03 7:44 8:22 3:32

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 12:38 12:38 +2:01 12:38 108 57-123 1365 171 96-198 0/341
2.00 19:29 6:50 6:50 124 115-131 847 180 176-190 6/143
3.00 26:45 7:16 7:16 130 123-136 945 181 92-186 24/53
4.00 34:08 7:24 +15 7:24 131 119-139 969 181 176-184 53/61
5.00 42:27 8:18 +3 8:18 135 124-144 1121 179 88-192 79/117
6.00 52:09 9:43 +10 9:43 134 123-150 1301 173 84-198 17/152
7.00 1:00:58 8:49 8:49 132 125-143 1164 179 82-194 26/102
8.00 1:10:10 9:12 9:12 131 124-141 1205 180 90-192 88/62
9.00 1:18:46 8:36 8:36 135 130-141 1161 180 92-188 158/3
10.00 1:31:06 12:20 +1:04 12:20 141 131-150 1739 170 82-186 153/27
11.00 1:43:24 12:18 12:18 147 138-153 1808 164 34-200 111/71
12.00 1:56:32 13:07 +22 13:07 147 128-156 1929 164 114-192 48/114
13.00 2:03:54 7:22 7:22 142 131-153 1047 188 178-208 150/2
14.00 2:14:18 10:24 +13 10:24 144 131-153 1497 173 82-198 151/4
15.00 2:30:07 15:49 15:49 147 140-155 2326 146 110-248 119/10
16.00 2:44:43 14:36 +32 14:36 145 130-155 2116 151 116-244 87/19
17.00 2:55:41 10:58 +22 10:58 142 130-150 1558 175 86-188 48/37
18.00 3:05:37 9:56 9:56 138 127-146 1370 179 124-188 85/16
19.00 3:17:18 11:41 11:41 139 128-149 1624 169 124-188 56/15
20.00 3:28:23 11:05 +20 11:05 138 122-145 1530 173 120-190 62/28
21.00 3:39:48 11:25 +23 11:25 134 119-144 1530 165 110-188 12/102
22.00 3:50:55 11:06 +36 11:06 130 108-143 1444 168 116-188 42/44
23.00 4:05:34 14:39 14:39 126 69-140 1847 143 98-204 85/8
24.00 4:16:21 10:47 +6 10:47 136 122-145 1466 171 126-188 49/76
25.00 4:29:39 13:18 13:18 140 132-148 1861 152 98-194 94/55
26.00 4:42:14 12:36 +28 12:36 139 127-149 1751 168 90-194 32/91
27.00 4:53:51 11:37 11:37 142 128-155 1649 160 120-194 68/30
27.16 4:55:08 1:17 8:11 160 155-164 1308 190 182-196 10/13

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 164 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    658 5.6% 12:16
    454 9.9% 12:15
    116 6.4% 14:38
    51 14.9% 19:15
    44 10.3% 17:58
    37 7.4% 14:01

  • Cadence Distribution

    168 avge / 248 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 74.3 180 23.1 3:38:42 9:34
    Walk 24.5 127 4.1 1:12:46 17:57
    Still 0.4 - - 1:15 -
    Pause 0.8 - - 2:25 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:37 6:31 46.45% More
    800m 3:15 6:33 52.88% More
    1km 4:07 6:38 54.72% More
    Mile 6:43 6:43 57.97% More
    5k 22:11 7:08 59.70% More
    5 miles 38:31 7:42 55.85% More
    10k 49:51 8:01 53.93% More
    10 miles 1:29:00 8:54 49.89% More
    Half 2:01:06 9:15 48.50% More
    20 miles 3:25:47 10:17 44.88% More
    Mara 4:42:39 10:47 43.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:42 8:42 44.79
    5km 28:57 9:19 45.73
    5M 47:56 9:35 44.87
    10km 1:00:21 9:43 44.54
    10M 1:39:57 10:00 44.42
    Half 2:13:04 10:09 43.80
    20M 3:28:22 10:25 44.33
    Mara 4:37:26 10:35 44.39

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