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Sun 8th Sep 2024 at 2:05pm by IanS

Run > Trail Run
  • Time
    4:04:29
  • Miles
    17.59
  • Min/mi
    13:54
  • Pacing
    66.1%
  • WAVA
    40.27
  • Stride(cm)
    84
  • Cals
    2055
  • Watts
    214
  • Cadence
    137
  • BPM
    115
  • %MHR
    65.9
  • B/mi
    1594
  • Asc(m)
    493
  • Hillscore
    44
  • Surface
    Trail

Notes & Comments

Last longish run before Dunoon, over to Bonaly, round the 7R route and back. Had forgotten how tough the climb up Phantoms then down to Bonaly was!
=================
1) 1mi - 12:40(12:40/mi) 107/120bpm [1356b/mi] 120cal 237/396W
2) 1mi - 12:18(12:18/mi) 114/125bpm [1403b/mi] 118cal 221/324W
3) 1mi - 14:35(14:35/mi) 117/126bpm [1706b/mi] 136cal 207/354W
4) 1mi - 14:47(14:47/mi) 112/125bpm [1657b/mi] 128cal 204/369W
5) 1mi - 13:02(13:02/mi) 111/124bpm [1447b/mi] 112cal 200/315W
6) 1mi - 15:21(15:21/mi) 109/122bpm [1673b/mi] 114cal 181/330W
7) 1mi - 12:22(12:22/mi) 110/120bpm [1360b/mi] 109cal 212/290W
8) 1mi - 11:22(11:22/mi) 117/126bpm [1331b/mi] 114cal 251/322W
9) 1mi - 13:37(13:37/mi) 119/132bpm [1620b/mi] 129cal 225/343W
10) 1mi - 14:47(14:47/mi) 116/133bpm [1716b/mi] 118cal 183/337W
11) 1mi - 13:57(13:57/mi) 113/126bpm [1577b/mi] 105cal 164/327W
12) 1mi - 12:01(12:01/mi) 117/126bpm [1407b/mi] 108cal 225/298W
13) 1mi - 11:53(11:53/mi) 119/129bpm [1414b/mi] 111cal 237/333W
14) 1mi - 18:16(18:16/mi) 124/136bpm [2266b/mi] 150cal 147/324W
15) 1mi - 16:11(16:11/mi) 116/127bpm [1877b/mi] 109cal 132/338W
16) 1mi - 14:53(14:53/mi) 112/133bpm [1666b/mi] 100cal 149/354W
17) 1mi - 13:52(13:52/mi) 113/124bpm [1566b/mi] 109cal 185/284W
18) 0.59mi - 8:33(14:30/mi) 115/127bpm [1667b/mi] 65cal 188/307W
12:40 12:18 14:35 14:47 13:02 15:21 12:22 11:22 13:37 14:47 13:57 12:01 11:53 18:16 16:11 14:53 13:52 8:33
HappyG(rrr)
Great long run. Well done. :-) G

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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 6:54 6:54 13:47 105 66-120 1448 134 88-164 257 56-396 39/1
1.00 12:40 5:46 11:32 109 100-119 1257 147 112-236 237 53-343 10/19
1.50 18:53 6:13 12:27 112 102-121 1394 145 114-166 232 10-324 9/12
2.00 24:58 6:05 12:10 115 97-125 1399 151 38-168 246 41-309 17/15
2.50 32:18 7:20 14:40 115 101-123 1686 131 86-170 222 49-354 36/4
3.00 39:33 7:15 14:31 118 108-126 1712 127 100-164 218 104-323 23/8
3.50 47:40 8:07 16:14 109 86-125 1770 146 110-166 246 79-324 15/7
4.00 54:20 6:40 13:20 115 101-125 1534 133 104-168 244 63-369 29/3
4.50 1:00:31 6:11 12:21 112 95-124 1384 147 114-172 232 125-315 5/16
5.00 1:07:23 6:52 13:44 111 99-124 1524 133 82-168 201 43-298 14/8
5.50 1:14:20 6:58 13:56 110 99-122 1532 133 38-166 214 56-330 20/4
6.00 1:22:44 8:23 16:46 108 99-116 1812 114 106-214 176 48-275 35/1
6.50 1:28:42 5:58 11:56 110 101-117 1313 146 106-164 224 79-281 3/31
7.00 1:37:43 9:01 +2:38 18:02 110 91-120 1984 147 112-166 224 53-290 7/10
7.50 1:43:24 5:41 +30 11:22 117 100-124 1329 162 124-168 290 228-322 8/4
8.00 1:49:36 6:12 12:24 117 103-126 1450 143 114-166 225 128-308 13/5
8.50 1:55:58 6:23 12:46 117 100-128 1493 144 38-170 235 45-343 20/10
9.00 2:03:13 7:14 14:28 122 102-132 1766 126 94-166 231 84-302 51/1
9.50 2:11:17 8:04 16:08 121 107-133 1953 124 104-172 198 121-281 12/22
10.00 2:18:00 6:43 13:26 111 101-120 1491 137 110-232 198 62-337 8/14
10.50 2:24:53 6:53 13:46 111 100-126 1528 139 110-174 187 64-327 3/34
11.00 2:31:57 7:04 14:09 114 99-126 1613 137 108-172 176 52-283 4/13
11.50 2:38:23 6:25 12:51 116 100-124 1490 143 82-166 217 103-296 3/22
12.00 2:43:58 5:36 11:12 118 107-126 1321 155 120-166 246 143-298 1/25
12.50 2:49:51 5:52 11:45 117 98-129 1374 149 116-170 234 120-313 7/10
13.00 2:55:52 6:01 12:02 121 107-129 1455 148 116-170 243 134-333 62/2
13.50 3:04:25 8:33 17:07 130 124-136 2225 116 84-170 232 46-324 34/3
14.00 3:14:08 9:43 19:26 119 99-136 2313 108 80-158 171 34-309 35/5
14.50 3:23:19 9:11 18:21 116 102-127 2129 112 80-126 177 44-338 15/13
15.00 3:30:19 7:00 14:00 117 103-127 1637 144 80-172 174 33-260 5/59
15.50 3:38:09 7:51 15:41 112 91-133 1757 143 80-176 134 4-223 0/105
16.00 3:45:11 7:02 14:04 113 92-132 1590 150 104-176 198 63-354 4/43
16.50 3:52:43 7:31 15:03 110 98-121 1655 133 82-172 185 39-274 14/12
17.00 3:59:03 6:20 12:40 115 105-124 1457 150 114-170 205 121-284 2/23
17.50 4:06:31 7:28 14:56 114 105-127 1702 134 90-170 194 40-307 15/12
17.59 4:07:36 1:05 12:10 120 118-124 1461 158 120-168 238 140-265 0/5

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    115 avge / 136 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    135 6.3% 18:37
    70 5.2% 16:42
    48 6.8% 15:46
    42 4.9% 13:46
    41 4.4% 16:47
    39 3.5% 13:57

  • Cadence Distribution

    137 avge / 236 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 45.2 162 10.2 1:50:13 11:04
    Walk 51.7 115 7.3 2:09:31 17:38
    Still 1.9 - - 4:44 -
    Pause 1.2 - - 3:08 -

  • Power Distribution

    214W (396 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:24 9:39 36.98% More
    800m 5:02 10:09 42.06% More
    1km 6:48 10:56 40.66% More
    Mile 11:02 11:02 42.54% More
    5k 38:53 12:31 41.17% More
    5 miles 1:05:17 13:03 40.10% More
    10k 1:20:22 12:56 40.75% More
    10 miles 2:15:39 13:34 40.00% More
    Half 2:56:43 13:29 40.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:25 9:25 49.88
    5km 34:07 10:59 46.93
    5M 58:34 11:43 44.69
    10km 1:14:58 12:04 43.69
    10M 2:08:43 12:52 42.15
    Half 2:54:56 13:21 40.77
    20M 4:42:53 14:09 39.95
    Mara 6:24:25 14:40 39.20

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13:32 Green Cleuch, Pentland Hills
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