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Sun 7th Feb 2016 at 10:00am by Jinksy

Run > Race

  • Time
    43:40
  • Miles
    4.97
  • Min/mi
    8:47
  • Pacing
    90.3%
  • WAVA
    58.25
  • Stride(cm)
    106
  • Cals
    431
  • Cadence
    174
  • BPM
    165
  • %MHR
    85.6
  • B/mi
    1451
  • Asc(m)
    42
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Bourne Frostbite! 43:40 avg pace 8:47 m/m

Last did this race in 2013 because last two years I've been marathon training. Ran in 2013 with Ros pulling me round and remember feeling sick at the end. Finished it then in 48:43, avg pace 9:42 m/m so really pleased with the improvement, 5 mins quicker.

Was great to run with Ros again, it was very tough and there wasn't much chatting :-). Forgot how many hills there were and the mud! Ran in an old pair of road shoes as don't own any trail shoes. Very slippy and nearly lost it on one corner.

Enjoyed this and just about had enough left for a bit of a sprint finish, well running down hill helped :-)

Split Summary
===
1) 1m - 8:39(8:39/m) 159/174bpm 80cal 6.94/7.95mph
2) 1m - 8:31(8:31/m) 168/171bpm 85cal 7.04/7.81mph
3) 1m - 9:00(9:00/m) 170/174bpm 91cal 6.66/7.83mph
4) 1m - 9:07(9:07/m) 167/173bpm 90cal 6.58/7.68mph
5) 0.97m - 8:22(8:40/m) 170/177bpm 85cal 6.93/8.25mph
8:39 8:31 9:00 9:07 8:22
Old Man
So now you know what you want for your next Birthday, a pair of go faster trail shoes!!

Map

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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.
0.25 2:21 2:21 9:23 133 85-161 1247 168 120-180 11/0
0.50 4:18 1:57 7:49 160 159-165 1251 177 174-184 0/10
0.75 6:20 2:02 8:06 164 162-165 1329 175 174-176 1/2
1.00 8:39 2:19 9:16 169 164-174 1566 174 170-176 18/0
1.25 10:42 2:03 8:14 167 163-171 1375 177 174-182 0/7
1.50 12:51 2:09 8:35 165 160-169 1416 175 168-180 0/11
1.75 15:00 2:09 8:36 169 168-171 1452 175 172-180 0/13
2.00 17:10 2:10 8:40 169 168-171 1466 173 170-176 1/3
2.25 19:17 2:07 8:28 169 168-170 1432 173 168-178 1/1
2.50 21:28 2:11 8:45 171 168-173 1496 174 170-180 5/0
2.75 23:46 2:18 9:14 169 168-171 1560 174 170-178 6/1
3.00 26:10 2:24 9:34 171 170-173 1636 173 168-180 7/1
3.25 28:44 2:34 10:15 171 169-172 1752 172 168-174 3/3
3.50 31:02 2:19 9:15 168 166-170 1554 170 168-174 12/2
3.75 33:16 2:13 8:53 167 163-171 1482 173 168-176 5/1
4.00 35:17 2:02 8:06 161 155-168 1304 176 174-184 0/17
4.25 37:25 2:08 8:33 167 164-169 1427 174 170-176 1/4
4.50 39:42 2:17 9:08 168 167-171 1533 174 172-180 3/2
4.75 42:04 2:22 9:28 171 168-173 1620 172 168-176 6/0
4.96 43:38 1:34 7:23 175 174-176 1292 179 174-186 5/7

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    165 avge / 176 max Delete HR Trace
  • Climb Gradient Min/mi
    18 4.0% 8:48
    18 2.6% 9:15
    14 1.6% 9:07
    12 1.4% 8:54
    11 8.8% 10:40
  • Cadence Distribution

    174 avge / 186 max Stride Length: 106cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 174 5 43:31 8:47
    Walk 0.3 120 0 7 40:18
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:36 48.80% More
    800m 3:56 7:55 51.56% More
    1km 4:59 8:02 52.95% More
    Mile 8:20 8:20 53.82% More
    5k 27:06 8:43 57.85% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:59 7:59 56.20
    5km 26:32 8:32 59.08
    5M 43:57 8:47 58.21
    10km 55:20 8:54 57.88
    10M 1:31:37 9:10 57.48
    Half 2:01:59 9:19 56.32
    20M 3:11:02 9:33 56.45
    Mara 4:14:20 9:42 56.07

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