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Sun 18th Feb 2018 at 11:00am by IanS

Run > Race
  • Time
    1:20:17
  • Miles
    9.42
  • Min/mi
    8:31
  • Pacing
    87.3%
  • WAVA
    60.01
  • Stride(cm)
    114
  • Cals
    931
  • Cadence
    165
  • BPM
    143
  • %MHR
    82.3
  • B/mi
    1220
  • Hillscore
    11
  • Surface
    Trail

Notes & Comments

Devilla Forest 15k trail race. PW but lost a fair bit of time on the uber muddy sections, plus Garmin made it a little longer this year. Felt pretty good all the way round and finished in front of quite a few younger Harmenites :-)
===================
Split Summary
===
1) 1m - 8:22(8:22/m) 133/141bpm 97cal 7.17/7.85mph
2) 1m - 9:06(9:06/m) 143/149bpm 114cal 6.59/7.99mph
3) 1m - 8:31(8:31/m) 147/151bpm 110cal 7.04/7.53mph
4) 1m - 8:23(8:23/m) 144/148bpm 100cal 7.15/7.81mph
5) 1m - 8:37(8:37/m) 145/150bpm 101cal 6.97/7.56mph
6) 1m - 8:37(8:37/m) 142/145bpm 91cal 6.97/7.64mph
7) 1m - 9:31(9:31/m) 143/145bpm 100cal 6.3/7.24mph
8) 1m - 8:12(8:12/m) 146/149bpm 92cal 7.31/8.14mph
9) 1m - 7:50(7:50/m) 147/152bpm 89cal 7.66/8.12mph
10) 0.42m - 3:07(7:21/m) 149/153bpm 37cal 8.16/10.54mph
8:22 9:06 8:31 8:23 8:37 8:37 9:31 8:12 7:50 3:07

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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.
0.50 4:23 4:23 8:45 125 84-136 1094 166 158-176 20/0
1.00 8:22 3:59 7:58 138 132-141 1100 165 162-170 8/5
1.50 12:19 3:57 7:54 143 138-146 1129 167 160-172 10/3
2.00 17:29 5:10 10:20 142 135-148 1468 160 118-170 6/1
2.50 21:56 4:28 8:55 148 145-150 1321 162 142-174 11/2
3.00 25:58 4:02 8:04 145 143-148 1170 165 160-170 10/4
3.50 30:20 4:22 8:43 146 144-147 1274 165 160-168 9/4
4.00 34:23 4:03 8:06 142 140-145 1149 165 162-168 3/7
4.50 38:27 4:04 8:08 143 141-146 1163 166 162-170 3/19
5.00 42:59 4:33 9:05 146 141-149 1326 165 162-170 19/3
5.50 47:08 4:09 8:17 143 140-145 1185 165 160-170 6/5
6.00 51:36 4:28 8:56 142 138-145 1268 164 158-170 2/31
6.50 56:52 5:16 10:32 143 139-145 1506 162 118-172 14/2
7.00 1:01:07 4:15 8:30 143 141-146 1216 164 158-168 12/14
7.50 1:05:19 4:12 8:24 146 143-149 1226 166 162-170 11/5
8.00 1:09:20 4:01 8:02 146 142-149 1172 166 162-170 7/12
8.50 1:13:20 4:00 8:00 146 144-148 1167 167 164-174 0/14
9.00 1:17:10 3:50 7:40 149 145-151 1143 168 164-172 5/4
9.41 1:20:13 3:03 7:25 149 146-152 1104 171 166-188 2/21

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    143 avge / 152 max Delete HR Trace

  • Biggest Climbs

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    Climb Gradient Min/mi
    26 3.6% 8:45
    20 3.2% 8:33
    19 1.9% 8:16
    13 2.6% 8:30
    13 3.6% 12:04
    13 2.2% 8:23

  • Cadence Distribution

    165 avge / 188 max Stride Length: 114cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.0 165 9.4 1:19:25 8:29
    Walk 1.0 134 0 48 16:19

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:04 48.53% More
    800m 3:44 7:31 54.09% More
    1km 4:39 7:30 56.54% More
    Mile 7:34 7:34 59.06% More
    5k 25:25 8:11 59.87% More
    5 miles 42:30 8:30 58.40% More
    10k 52:29 8:27 59.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:17 6:17 71.11
    5km 22:46 7:20 66.83
    5M 39:06 7:49 63.48
    10km 50:03 8:03 61.98
    10M 1:25:55 8:36 59.73
    Half 1:56:46 8:55 57.74
    20M 3:08:49 9:26 56.58
    Mara 4:16:37 9:48 55.51

Bespoke Fields

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Session Intensity 7
Training Load 560
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