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Fri 3rd Jun 2022 at 3:30pm by Badger

Run > Trail Run

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Time
2:00:31
Miles
12.00
Min/mi
10:03
Pacing
39.4%
WAVA
52.26
Stride(cm)
95
Cals
1385
Cadence
168
BPM
149
%MHR
75
B/mi
1499
Asc(m)
364
Hillscore
35
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]

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

	Bintmcskint awaits notes
	Badger Done!
	LindsD Well that sounds marvellous
	Badger It was. There was even a photogenic bench!
	LindsD Love that!

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

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.	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

Pace Distribution
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Heart Rate Distribution
149 avge / 172 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

Edit elevation profile | See your biggest in the last 365 days

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

Photos

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