Fri 3rd Jun 2022 at 3:30pm by Badger
Run > Trail Run
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Time
2:00:31
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Miles 12.00
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Min/mi 10:03
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Pacing
39.4%
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WAVA
52.26
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Stride(cm)
95
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Cals
1385
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Cadence
168
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BPM
149
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%MHR
75
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B/mi 1499
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Asc(m)
364
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Hillscore
35
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Surface
Road
Notes & Comments
I have Coniston marathon next weekend, so the target here was trail with some tree roots and reasonably steep sections up and down, and enough climb to be in the ballpark, short enough to be giving a nod to tapering but long enough to be a decent workout. This is ascent around 1.8% and Coniston is 2.1%, so all good on that score. Went out widdershins and back clockwise, bit of extra at the end to bring it to a round 12 miles. Guts still grumping but much improved from two days ago. Other than that, lovely run on a day just sunny enough to have everyone smiling but not oppressively hot. Very happy with the pace, 10mm with that ascent grade adjusted is around 9 and a half with the HR almost entirely Z2 or below. 👍🏻
Split Summary
===
1) 1m - 11:14(11:14/m) 137/157bpm [1539b/mi] 119cal
2) 1m - 9:55(9:55/m) 145/156bpm [1439b/mi] 117cal
3) 1m - 10:54(10:54/m) 140/160bpm [1525b/mi] 129cal
4) 1m - 9:41(9:41/m) 147/160bpm [1423b/mi] 115cal
5) 1m - 8:52(8:52/m) 153/160bpm [1358b/mi] 96cal
6) 1m - 10:17(10:17/m) 145/163bpm [1491b/mi] 112cal
7) 1m - 9:32(9:32/m) 153/163bpm [1458b/mi] 125cal
8) 1m - 10:41(10:41/m) 154/165bpm [1645b/mi] 130cal
9) 1m - 8:52(8:52/m) 148/161bpm [1311b/mi] 89cal
10) 1m - 9:47(9:47/m) 154/165bpm [1506b/mi] 113cal
11) 1m - 11:04(11:04/m) 155/168bpm [1716b/mi] 126cal
12) 1m - 9:40(9:40/m) 163/172bpm [1576b/mi] 114cal
13) 0m - 3(16:29/m) 158/158bpm [2605b/mi]
Split Summary
===
1) 1m - 11:14(11:14/m) 137/157bpm [1539b/mi] 119cal
2) 1m - 9:55(9:55/m) 145/156bpm [1439b/mi] 117cal
3) 1m - 10:54(10:54/m) 140/160bpm [1525b/mi] 129cal
4) 1m - 9:41(9:41/m) 147/160bpm [1423b/mi] 115cal
5) 1m - 8:52(8:52/m) 153/160bpm [1358b/mi] 96cal
6) 1m - 10:17(10:17/m) 145/163bpm [1491b/mi] 112cal
7) 1m - 9:32(9:32/m) 153/163bpm [1458b/mi] 125cal
8) 1m - 10:41(10:41/m) 154/165bpm [1645b/mi] 130cal
9) 1m - 8:52(8:52/m) 148/161bpm [1311b/mi] 89cal
10) 1m - 9:47(9:47/m) 154/165bpm [1506b/mi] 113cal
11) 1m - 11:04(11:04/m) 155/168bpm [1716b/mi] 126cal
12) 1m - 9:40(9:40/m) 163/172bpm [1576b/mi] 114cal
13) 0m - 3(16:29/m) 158/158bpm [2605b/mi]
11:14 9:55 10:54 9:41 8:52 10:17 9:32 10:41 8:52 9:47 11:04 9:40 3
Multigraph
- Pace
- Elev
- Cadence
- Stride
- HR
- B/mi
Multi Graph Loading...
mi
( to )
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/mi |
bpm
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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 | 6:37 | 6:37 +34 | 13:14 | 134 77-151 | 1774 | 163 108-180 | 37/8 |
1.00 | 11:47 | 5:10 | 10:19 | 140 124-157 | 1445 | 163 94-190 | 14/46 |
1.50 | 16:43 | 4:56 | 9:51 | 150 141-156 | 1478 | 166 84-172 | 15/11 |
2.00 | 21:42 | 5:00 | 10:00 | 140 131-151 | 1399 | 168 114-178 | 13/16 |
2.50 | 27:05 | 5:23 +32 | 10:46 | 138 117-151 | 1486 | 170 122-196 | 13/4 |
3.00 | 35:14 | 8:09 +2:07 | 16:17 | 142 101-160 | 2312 | 165 104-242 | 30/4 |
3.50 | 41:02 | 5:48 +34 | 11:36 | 144 133-153 | 1671 | 166 86-178 | 52/3 |
4.00 | 45:29 | 4:27 | 8:53 | 151 140-160 | 1343 | 173 170-182 | 14/15 |
4.50 | 49:48 | 4:19 | 8:38 | 154 147-160 | 1329 | 173 170-176 | 6/45 |
5.00 | 54:21 | 4:33 | 9:06 | 151 139-157 | 1375 | 172 170-180 | 4/21 |
5.50 | 1:01:12 | 6:51 +1:59 | 13:42 | 141 104-162 | 1932 | 177 124-198 | 14/40 |
6.00 | 1:11:07 | 9:55 +4:29 | 19:49 | 149 98-163 | 2953 | 162 80-176 | 34/12 |
6.50 | 1:16:10 | 5:03 +11 | 10:06 | 150 138-163 | 1516 | 176 130-182 | 24/17 |
7.00 | 1:20:49 | 4:40 | 9:20 | 157 150-163 | 1464 | 173 170-178 | 23/4 |
7.50 | 1:26:44 | 5:54 | 11:48 | 154 136-165 | 1818 | 155 112-176 | 32/4 |
8.00 | 1:32:16 | 5:32 +47 | 11:04 | 153 133-164 | 1694 | 171 126-182 | 21/13 |
8.50 | 1:37:28 | 5:12 +31 | 10:23 | 141 125-151 | 1465 | 175 88-190 | 7/46 |
9.00 | 1:41:39 | 4:11 | 8:22 | 156 146-161 | 1306 | 174 172-180 | 2/37 |
9.50 | 1:46:21 | 4:43 | 9:25 | 154 138-162 | 1451 | 166 114-180 | 5/17 |
10.00 | 1:51:25 | 5:04 | 10:08 | 155 143-165 | 1571 | 166 120-244 | 20/16 |
10.50 | 1:57:24 | 5:58 +1:08 | 11:57 | 153 128-161 | 1827 | 168 82-240 | 18/21 |
11.00 | 2:03:37 | 6:14 | 12:27 | 156 140-168 | 1943 | 158 92-184 | 45/3 |
11.50 | 2:08:25 | 4:48 +11 | 9:35 | 161 151-169 | 1544 | 177 72-188 | 11/42 |
12.00 | 2:13:28 | 5:03 | 10:07 | 165 154-172 | 1669 | 171 72-192 | 23/29 |
12.00 | 2:13:32 | 4 | 23:17 | 158 157-158 | 3680 | 180 180-180 | 0/0 |
Further Analysis
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Pace Distribution
Edit colour bands -
Heart Rate Distribution
149 avge / 172 max Delete HR Trace- BPM
- %WHR
- %MHR
- Bands
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Climb Gradient Min/mi 68 5.8% 14:38 64 3.1% 10:50 49 6.3% 12:41 47 7.0% 12:33 36 7.1% 14:48 15 4.2% 12:01 -
Cadence Distribution
168 avge / 244 max Stride Length: 95cm -
Run/Walk Breakdown
% Cad Mi Time Min/mi Run 81.5 173 11.3 1:46:26 10:36 Walk 9.1 121 0.7 13:16 18:05 Still 0.5 - - 47 - Pause 8.9 - - 13:03 - -
Benchmarks
Distance Time Mins/mi WAVA Fastest 400m 2:00 8:03 43.20% More 800m 4:04 8:12 50.42% More 1km 5:09 8:17 52.59% More Mile 8:43 8:43 53.66% More 5k 31:08 10:01 49.69% More 5 miles 51:58 10:24 48.62% More 10k 1:04:58 10:27 48.60% More 10 miles 1:49:38 10:58 47.35% More -
Predictions
Dist Time Per Mile WAVA 1M 7:02 7:02 66.53 5km 25:42 8:16 60.19 5M 44:17 8:51 57.06 10km 56:47 9:08 55.61 10M 1:37:50 9:47 53.06 Half 2:13:14 10:10 51.45 20M 3:36:08 10:48 49.67 Mara 4:54:20 11:14 48.80
*awaits notes*
Done!
Well that sounds marvellous
It was. There was even a photogenic bench!
Love that!