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Sat 22nd Mar 2025 at 10:44am by WayOfTheDodo

Run > Long Run
  • Time
    4:57:06
  • Miles
    17.21
  • Min/mi
    17:16
  • WAVA
    32.66
  • Stride(cm)
    68
  • Cals
    2446
  • Watts
    132
  • Cadence
    137
  • BPM
    125
  • %MHR
    73.3
  • B/mi
    2150
  • Asc(m)
    922
  • Hillscore
    89
  • Surface
    Trail

Notes & Comments

Recce for stage 4 of GB Ultras Scotland 50

1) 1mi - 10:59(10:59/mi) 160/191bpm [1756b/mi] 180cal 89/94rpm 185/239W 5.46/6.04mph
2) 1mi - 17:38(17:38/mi) 119/170bpm [2098b/mi] 97cal 67/91rpm 142/214W 3.4/6.93mph
3) 1mi - 18:10(18:10/mi) 120/143bpm [2180b/mi] 116cal 73/90rpm 133/222W 3.3/6.82mph
4) 1mi - 21:29(21:29/mi) 122/142bpm [2620b/mi] 156cal 61/88rpm 133/206W 2.79/5.26mph
5) 1mi - 19:32(19:32/mi) 120/173bpm [2344b/mi] 141cal 69/97rpm 130/237W 3.07/6.24mph
6) 1mi - 22:24(22:24/mi) 114/129bpm [2553b/mi] 132cal 53/90rpm 123/185W 2.68/5.1mph
7) 1mi - 14:43(14:43/mi) 117/141bpm [1723b/mi] 102cal 75/91rpm 116/207W 4.08/6.04mph
8) 1mi - 13:49(13:49/mi) 129/144bpm [1782b/mi] 131cal 74/92rpm 152/218W 4.34/5.82mph
9) 1mi - 23:15(23:15/mi) 116/155bpm [2696b/mi] 210cal 72/137rpm 128/204W 2.58/6.4mph
10) 1mi - 10:04(10:04/mi) 163/180bpm [1640b/mi] 175cal 86/92rpm 174/210W 5.96/6.53mph
11) 1mi - 17:03(17:03/mi) 140/151bpm [2387b/mi] 183cal 61/91rpm 146/215W 3.52/6.58mph
12) 1mi - 16:24(16:24/mi) 132/145bpm [2166b/mi] 143cal 68/92rpm 124/174W 3.66/6.17mph
13) 1mi - 18:52(18:52/mi) 115/137bpm [2170b/mi] 93cal 62/93rpm 119/216W 3.18/6.71mph
14) 1mi - 23:54(23:54/mi) 108/137bpm [2582b/mi] 112cal 59/88rpm 95/187W 2.51/6.24mph
15) 1mi - 18:34(18:34/mi) 122/165bpm [2266b/mi] 150cal 70/91rpm 105/197W 3.23/7.02mph
16) 1mi - 16:10(16:10/mi) 128/172bpm [2070b/mi] 152cal 67/95rpm 118/201W 3.71/5.68mph
17) 1mi - 11:47(11:47/mi) 142/164bpm [1674b/mi] 142cal 87/92rpm 155/216W 5.09/6.35mph
18) 0.21mi - 2:19(11:03/mi) 143/149bpm [1580b/mi] 31cal 87/91rpm 180/200W 5.43/6.15mph
10:59 17:38 18:10 21:29 19:32 22:24 14:43 13:49 23:15 10:04 17:03 16:24 18:52 23:54 18:34 16:10 11:47 2:19
Velociraptor
Those hills! Very well done :)
WayOfTheDodo
Thank you! There was a lot of up!
Velociraptor
I believe the Southern Uplands Way is the most challenging of the national trails.
WayOfTheDodo
I think the 2 DoE groups I met would agree with you!!

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.50 5:20 5:20 10:40 156 94-191 1663 180 118-184 186 85-220 158/15
1.00 10:58 5:38 11:17 163 134-185 1839 175 108-188 185 115-242 72/4
1.50 21:30 10:32 21:04 119 95-170 2507 119 82-180 140 55-200 37/20
2.00 28:36 7:06 14:11 118 104-129 1674 158 88-182 147 20-217 22/36
2.50 38:04 9:28 18:56 114 94-139 2159 143 82-180 121 20-228 58/5
3.00 46:46 8:42 17:24 126 99-143 2192 148 88-178 150 26-223 56/8
3.50 55:09 8:23 16:46 125 111-142 2096 144 86-176 144 30-208 56/15
4.00 1:08:14 13:06 26:11 119 90-136 3116 107 82-174 125 53-187 70/8
4.50 1:16:17 8:03 16:06 131 98-171 2108 155 68-192 119 28-193 16/117
5.00 1:27:47 11:30 22:59 112 80-171 2574 126 82-194 143 18-242 53/27
5.50 1:40:16 12:29 24:58 115 101-128 2870 107 60-180 118 20-200 60/12
6.00 1:50:10 9:55 19:49 112 96-130 2220 105 54-156 133 20-188 73/13
6.50 1:57:01 6:51 13:41 122 105-139 1670 147 86-182 113 40-143 47/32
7.00 2:04:54 7:53 15:46 113 85-141 1781 153 68-182 121 16-209 6/120
7.50 2:10:59 6:05 12:10 139 124-144 1691 166 122-180 171 106-220 33/42
8.00 2:18:43 7:44 15:28 122 115-130 1887 135 82-184 137 54-181 41/17
8.50 2:25:01 6:18 12:36 143 119-149 1802 167 102-180 171 101-208 51/7
9.00 3:01:37 36:36 1:13:12 106 83-155 7759 136 50-274 106 14-193 17/29
9.50 3:07:08 5:31 11:03 165 138-180 1822 166 102-184 167 111-189 13/37
10.00 3:11:52 4:44 9:28 160 134-177 1514 178 176-182 183 164-212 12/51
10.50 3:17:39 5:47 11:34 143 126-148 1653 167 88-182 173 42-218 51/19
11.00 3:28:55 11:16 22:32 139 98-151 3133 98 60-156 134 98-181 81/1
11.50 3:38:28 9:33 19:06 136 118-145 2597 117 66-184 127 71-174 51/25
12.00 3:45:21 6:53 13:46 127 106-142 1748 160 82-182 121 16-183 13/102
12.50 3:52:37 7:16 14:33 127 112-137 1847 150 82-186 110 19-170 19/88
13.00 4:04:12 11:35 23:09 107 87-136 2478 109 64-178 126 32-226 82/3
13.50 4:16:27 12:16 24:32 106 80-130 2600 111 80-166 105 23-159 45/19
14.00 4:28:06 11:38 23:17 110 88-137 2561 126 82-176 88 15-193 6/95
14.50 4:35:54 7:48 15:36 132 107-165 2059 148 100-178 109 24-168 13/45
15.00 4:46:41 10:47 21:34 114 82-137 2458 134 54-182 105 15-197 8/54
15.50 4:56:15 9:34 19:09 122 107-144 2336 120 82-172 106 16-173 18/45
16.00 5:02:50 6:35 13:11 136 113-172 1792 153 68-190 137 36-206 28/17
16.50 5:09:41 6:50 13:41 141 122-163 1928 170 72-182 132 16-215 13/66
17.00 5:14:38 4:57 9:54 143 137-151 1416 179 176-184 185 167-220 10/48
17.21 5:16:56 2:18 10:59 143 139-149 1570 175 96-182 179 92-203 5/12

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 191 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    205 7.1% 19:54
    189 8.7% 23:27
    166 11.4% 22:28
    110 10.4% 24:51
    91 6.6% 17:29
    46 4.1% 16:05

  • Cadence Distribution

    137 avge / 274 max Stride Length: 68cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 42.2 170 10.8 2:13:42 12:20
    Walk 52.2 106 6.4 2:45:26 25:57
    Still 5.6 - - 17:49 -

  • Power Distribution

    132W (242 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 33 8:51 36.10% More
    200m 1:08 9:04 37.94% More
    400m 2:17 9:12 39.23% More
    800m 4:39 9:22 46.26% More
    1km 5:49 9:22 48.88% More
    Mile 9:40 9:40 51.41% More
    5k 43:43 14:04 37.28% More
    5 miles 1:25:09 17:02 31.33% More
    10k 1:47:32 17:18 31.03% More
    10 miles 3:09:36 18:58 28.98% More
    Half 4:06:48 18:50 29.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:26 13:26 36.98
    5km 46:07 14:51 35.34
    5M 1:17:24 15:29 34.47
    10km 1:38:03 15:47 34.03
    10M 2:44:33 16:27 33.39
    Half 3:40:46 16:51 32.90
    20M 5:49:52 17:30 32.56
    Mara 7:49:23 17:55 32.51
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