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Sun 13th Mar 2016 at 10:00am by mugfordb

Run > Race
  • Terrible
  • v warm
  • Time
    5:45:39
  • Miles
    19.54
  • Min/mi
    17:41
  • Pacing
    54.5%
  • WAVA
    28.83
  • Stride(cm)
    74
  • Cals
    3463
  • Cadence
    123
  • BPM
    145
  • %MHR
    76.8
  • B/mi
    2569
  • Asc(m)
    838
  • Hillscore
    81
  • Surface
    Mixed

Notes & Comments

The Grizzly 2016
A cough and a cold a few days before meant I felt a lot below par. Had to stop for coughing fits and slumped badly mid run. A few Gels and plenty of water kept me going. Far too much walking but did manage to finish running. The aim had been to get round which I did. Only silver lining is that my lges and knees felt great compared to last year
Split Summary
===
1) 1m - 12:41(12:41/m) 146/152bpm 196cal 4.73/5.9mph
2) 1m - 12:11(12:11/m) 158/165bpm 204cal 4.93/6.28mph
3) 1m - 12:18(12:18/m) 152/162bpm 190cal 4.88/7.44mph
4) 1m - 17:17(17:17/m) 155/164bpm 272cal 3.47/6.22mph
5) 1m - 13:27(13:27/m) 150/160bpm 176cal 4.46/6.04mph
6) 1m - 14:15(14:15/m) 152/165bpm 190cal 4.21/6.56mph
7) 1m - 19:12(19:12/m) 151/161bpm 228cal 3.13/5.68mph
8) 1m - 19:35(19:35/m) 151/159bpm 221cal 3.06/5.85mph
9) 1m - 16:51(16:51/m) 147/156bpm 146cal 3.56/5.66mph
10) 1m - 16:27(16:27/m) 144/156bpm 117cal 3.65/6.12mph
11) 1m - 18:32(18:32/m) 138/151bpm 98cal 3.24/5.24mph
12) 1m - 19:51(19:51/m) 142/152bpm 151cal 3.02/5.75mph
13) 1m - 31:04(31:04/m) 141/155bpm 231cal 1.93/4.33mph
14) 1m - 23:26(23:26/m) 138/150bpm 155cal 2.56/4.83mph
15) 1m - 17:49(17:49/m) 141/156bpm 146cal 3.37/5.86mph
16) 1m - 19:17(19:17/m) 139/148bpm 133cal 3.11/5.8mph
17) 1m - 24:46(24:46/m) 143/154bpm 241cal 2.42/5.67mph
18) 1m - 15:59(15:59/m) 140/156bpm 131cal 3.75/5.73mph
19) 1m - 15:24(15:24/m) 146/159bpm 163cal 3.9/6.26mph
20) 0.54m - 5:19(9:50/m) 152/162bpm 74cal 6.1/7.48mph
12:41 12:11 12:18 17:17 13:27 14:15 19:12 19:35 16:51 16:27 18:32 19:51 31:04 23:26 17:49 19:17 24:46 15:59 15:24 5:19

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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.
1.00 12:41 12:41 12:41 146 103-152 1851 151 114-162 6/3
2.00 24:51 12:11 12:11 158 150-165 1924 155 146-162 46/10
3.00 37:08 12:17 12:17 152 139-162 1867 141 98-162 48/61
4.00 54:24 17:16 17:16 155 144-164 2676 120 18-164 73/19
5.00 1:07:53 13:29 13:29 150 142-160 2022 142 114-166 30/74
6.00 1:22:08 14:15 14:15 152 132-165 2166 141 102-164 26/42
7.00 1:41:21 19:13 19:13 151 130-161 2902 117 80-158 88/32
8.00 2:00:55 19:35 19:35 151 132-159 2956 116 18-154 62/28
9.00 2:17:46 16:50 16:50 147 132-156 2475 121 102-154 26/18
10.00 2:34:14 16:28 16:28 144 130-156 2371 123 66-160 29/33
11.00 2:52:44 18:30 18:30 138 125-151 2553 117 38-150 12/51
12.00 3:12:35 19:51 19:51 142 126-152 2819 114 20-152 56/73
13.00 3:43:40 31:05 31:05 141 115-155 4383 98 18-138 38/29
14.00 4:07:06 23:26 23:26 138 109-150 3233 108 18-148 63/11
15.00 4:24:55 17:49 17:49 141 129-156 2513 119 18-162 26/39
16.00 4:44:11 19:16 19:16 139 126-148 2678 124 22-180 12/100
17.00 5:08:57 24:46 24:46 143 121-154 3541 106 20-154 64/17
18.00 5:24:57 16:00 16:00 140 122-156 2240 127 22-160 18/46
19.00 5:40:20 15:23 15:23 146 133-159 2247 130 76-160 56/21
19.54 5:45:39 5:19 9:52 152 144-162 1499 163 158-172 0/45

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    145 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    98 5.0% 13:23
    88 7.3% 19:49
    69 6.7% 25:29
    68 9.6% 18:20
    64 12.6% 25:51
    56 1.7% 11:51

  • Cadence Distribution

    123 avge / 180 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 32.1 152 9.2 1:51:04 12:08
    Walk 65.2 107 10.4 3:45:23 21:42
    Still 2.7 - - 9:12 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:22 9:30 34.93% More
    800m 4:53 9:49 39.74% More
    1km 6:08 9:53 41.16% More
    Mile 11:28 11:28 37.44% More
    5k 38:30 12:23 37.95% More
    5 miles 1:07:22 13:28 35.31% More
    10k 1:25:06 13:42 34.91% More
    10 miles 2:34:14 15:25 31.84% More
    Half 3:45:48 17:14 28.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:33 12:33 34.21
    5km 44:26 14:18 32.88
    5M 1:15:33 15:07 31.49
    10km 1:36:17 15:30 30.86
    10M 2:43:42 16:22 30.00
    Half 3:41:16 16:53 29.14
    20M 5:54:44 17:44 28.80
    Mara 7:59:27 18:18 28.42

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