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Sun 19th Nov 2023 at 8:01am by Rosehip

Run > Trail Run
  • Good
  • drizzle
  • windy
  • Time
    5:28:13
  • Miles
    18.57
  • Min/mi
    17:40
  • Pacing
    67.3%
  • WAVA
    36.08
  • Stride(cm)
    71
  • Cals
    2042
  • Watts
    154
  • Cadence
    128
  • BPM
    130
  • %MHR
    73.6
  • B/mi
    2303
  • Asc(m)
    379
  • Hillscore
    25
  • Surface
    Trail

Notes & Comments

Steppingly stepped, did try to jog at least some of every mile, some bits were easier than others underfoot.
Hips/glutes started to whine about lack of recent mileage and both knees objected to sliding around in the mud. But all ok
Official time 5:33, there was some garminumptiness and also pauses whilst I changed the course to follow.

Refreshed some cz and added a few new ones.
Useful circle total.

4.5 aerobic :) load 206 av moving pace, 16:44 that’ll do nicely

Split Summary
===
1) 1mi - 18:07(18:07/mi) 107/128bpm [1938b/mi] 112cal 131/247W
2) 1mi - 21:11(21:11/mi) 138/161bpm [2923b/mi] 166cal 144/465W
3) 1mi - 16:16(16:16/mi) 131/147bpm [2132b/mi] 104cal 130/246W
4) 1mi - 16:36(16:36/mi) 127/138bpm [2108b/mi] 104cal 134/270W
5) 1mi - 17:05(17:05/mi) 139/153bpm [2375b/mi] 124cal 147/246W
6) 1mi - 15:31(15:31/mi) 137/148bpm [2125b/mi] 104cal 144/258W
7) 0.23mi - 3:34(15:16/mi) 136/144bpm [2075b/mi] 26cal 148/277W ——-cp1
8) 1mi - 19:01(19:01/mi) 128/142bpm [2434b/mi] 106cal 124/274W
9) 1mi - 17:14(17:14/mi) 138/148bpm [2377b/mi] 120cal 147/259W
10) 1mi - 14:56(14:56/mi) 138/148bpm [2062b/mi] 104cal 160/250W
11) 1mi - 15:10(15:10/mi) 139/147bpm [2109b/mi] 108cal 170/276W
12) 1mi - 16:00(16:00/mi) 132/146bpm [2111b/mi] 101cal 148/267W
13) 1mi - 16:23(16:23/mi) 130/143bpm [2129b/mi] 99cal 142/243W
14) 0.75mi - 12:15(16:27/mi) 129/140bpm [2121b/mi] 79cal 142/248W
15) 0.06mi - 4:05(1:13:58/mi) 119/134bpm [8802b/mi] 10cal 3/138W ———cp2

17) 1mi - 19:21(19:21/mi) 128/136bpm [2477b/mi] 100cal 116/228W
18) 1mi - 21:44(21:44/mi) 131/148bpm [2846b/mi] 115cal 104/255W
19) 1mi - 16:55(16:55/mi) 127/148bpm [2148b/mi] 97cal 137/238W
20) 1mi - 18:22(18:22/mi) 129/149bpm [2370b/mi] 105cal 122/226W
21) 1mi - 19:03(19:03/mi) 123/137bpm [2343b/mi] 101cal 113/289W
22) 0.49mi - 8:06(16:26/mi) 126/147bpm [2071b/mi] 53cal 151/242W
18:07 21:11 16:16 16:36 17:05 15:31 3:34 19:01 17:14 14:56 15:10 16:00 16:23 12:15 4:05 1:19 19:21 21:44 16:55 18:22 19:03 8:06
HellsBells
Well done lass!
Jaks
Brilliant. Great mileage and time on feet. Well done 👏 some nice hills in there 👏
♪♫ Synge ♪♫
Marvellous!
Velociraptor
Well done :) That sounds horrible :)
RRR-CAZ 🇬🇧
Excellent effort 👍
Rosehip
Thanks all :)
Bintmcskint
Awesome! :-)
Bintmcskint
Awesome! :-)
Bintmcskint
Twice!
Ness
Well done!
Mandymoo
Well done
Rosehip
Thanks :)

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
1.00 19:31 19:31 +1 19:31 107 86-128 2089 105 0-138 131 0-247 44/46
2.00 40:41 21:10 21:11 138 110-161 2923 96 0-166 144 0-465 124/41
3.00 56:57 16:16 16:16 131 109-147 2132 115 0-170 130 0-246 19/88
4.00 1:14:24 17:27 +1 17:27 127 107-138 2217 113 0-136 133 0-270 27/32
5.00 1:31:28 17:04 17:05 139 125-153 2375 111 0-166 147 0-246 55/28
6.00 1:46:58 15:30 15:31 137 125-148 2125 122 0-246 144 0-258 22/52
6.23 1:50:31 3:33 15:12 136 124-144 2068 115 0-166 147 0-277 7/10
7.23 2:09:55 19:24 +1 19:24 128 108-142 2483 103 0-238 124 0-274 44/41
8.23 2:27:08 17:13 17:14 138 124-148 2378 110 0-166 147 0-259 57/24
9.23 2:42:04 14:56 14:56 138 118-148 2062 129 0-166 160 0-250 29/52
10.23 2:57:14 15:10 15:10 138 124-147 2094 129 0-166 170 0-276 41/43
11.23 3:13:13 16:00 16:00 132 115-146 2112 124 0-246 148 0-267 29/41
12.23 3:29:36 16:22 16:23 130 119-143 2129 122 0-166 142 0-243 29/45
12.97 3:41:50 12:14 16:26 129 114-140 2120 116 0-164 142 0-248 26/17
13.03 3:46:14 4:24 +1 1:20:24 119 106-134 9568 8 0-124 3 0-138 4/9
13.07 3:47:32 1:18 28:44 122 119-124 3505 73 0-120 73 0-190 3/2
14.07 4:07:15 19:44 +1 19:44 128 115-136 2526 107 0-166 116 0-228 46/43
15.07 4:28:59 21:43 21:44 131 110-148 2847 87 0-166 104 0-255 81/49
16.07 4:45:53 16:54 16:55 127 113-148 2149 125 0-238 137 0-238 31/63
17.07 5:04:15 18:22 18:22 129 117-149 2370 107 0-166 122 0-226 50/57
18.07 5:23:17 19:03 19:03 123 114-137 2343 105 0-162 113 0-289 57/45
18.56 5:31:22 8:05 +1 16:26 126 117-147 2071 125 0-166 151 0-242 21/19

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    90 5.3% 21:20
    40 2.3% 17:05
    39 2.6% 17:41
    25 3.2% 19:46
    18 4.4% 18:05
    15 2.8% 18:42

  • Cadence Distribution

    128 avge / 246 max Stride Length: 71cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 12.5 163 3.1 40:34 13:29
    Walk 83.0 122 15.5 4:35:59 17:50
    Still 4.2 - - 13:56 -
    Pause 0.3 - - 1:05 -

  • Power Distribution

    154W (465 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 40 10:37 33.86% More
    200m 1:22 11:03 35.92% More
    400m 3:09 12:40 33.47% More
    800m 6:57 13:59 34.43% More
    1km 8:57 14:23 34.74% More
    Mile 14:36 14:36 35.81% More
    5k 47:41 15:21 38.32% More
    5 miles 1:19:02 15:48 37.83% More
    10k 1:40:00 16:06 37.48% More
    10 miles 2:44:12 16:25 37.73% More
    Half 3:46:49 17:19 35.99% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:33 9:33 54.76
    5km 37:42 12:08 48.47
    5M 1:07:03 13:25 44.60
    10km 1:27:14 14:02 42.97
    10M 2:35:10 15:31 39.93
    Half 3:35:09 16:25 37.68
    20M 5:59:03 17:57 35.67
    Mara 8:17:51 19:00 34.17

Photos



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