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Fri 27th Dec 2024 at 1:28pm by Alun

Run > Trail Run
  • Good
  • foggy
  • cold
  • Time
    1:14:30
  • Miles
    8.77
  • Min/mi
    8:30
  • Pacing
    86.7%
  • WAVA
    61.62
  • Stride(cm)
    125
  • Cals
    978
  • Watts
    372
  • Cadence
    151
  • BPM
    121
  • %MHR
    69.7
  • B/mi
    1030
  • Asc(m)
    208
  • Hillscore
    18
  • Surface
    Mixed

Notes & Comments

Afternoon Trail Run
8½ easy, muddy miles around Ranscombe Farm (all bar 75 seconds in zones 1 and 2), started out on the roads down to Park Pale and then trails all the way until the final ¾ of a mile. 🏃💪
Road shoes suitable for everything apart from a very slippery 100 yards from the HS1 bridge to the M2 underpass.

1) 0.62mi - 5:08(8:16/mi) 111/119bpm [918b/mi] 66cal 374/425W
2) 0.62mi - 5:05(8:11/mi) 119/124bpm [974b/mi] 70cal 389/436W
3) 0.62mi - 4:46(7:41/mi) 115/125bpm [883b/mi] 62cal 388/478W
4) 0.62mi - 5:18(8:31/mi) 121/128bpm [1031b/mi] 71cal 390/445W
5) 0.62mi - 6:07(9:51/mi) 119/128bpm [1171b/mi] 72cal 330/483W
6) 0.62mi - 5:04(8:10/mi) 117/129bpm [955b/mi] 62cal 374/521W
7) 0.62mi - 5:32(8:54/mi) 124/142bpm [1104b/mi] 72cal 388/497W
8) 0.62mi - 5:09(8:17/mi) 116/124bpm [961b/mi] 57cal 330/479W
9) 0.62mi - 6:03(9:44/mi) 129/134bpm [1256b/mi] 81cal 401/439W
10) 0.62mi - 5:16(8:29/mi) 129/137bpm [1094b/mi] 74cal 381/521W
11) 0.62mi - 5:16(8:29/mi) 122/130bpm [1035b/mi] 70cal 357/460W
12) 0.62mi - 5:24(8:42/mi) 125/131bpm [1088b/mi] 76cal 344/437W
13) 0.62mi - 4:51(7:49/mi) 125/132bpm [977b/mi] 65cal 368/447W
14) 0.62mi - 4:54(7:53/mi) 125/129bpm [986b/mi] 72cal 392/502W
15) 0.07mi - 35(8:35/mi) 122/126bpm [1046b/mi] 8cal 359/388W
5:08 5:05 4:46 5:18 6:07 5:04 5:32 5:09 6:03 5:16 5:16 5:24 4:51 4:54 35

Map
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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.
0.25 2:05 2:05 8:19 108 75-118 897 156 154-178 363 51-425 4/4
0.50 4:07 2:03 8:10 112 109-117 915 155 154-156 371 354-386 3/1
0.75 6:15 2:08 8:31 118 112-121 1004 154 152-156 406 390-425 12/0
1.00 8:24 2:09 8:38 121 118-124 1044 153 128-156 400 339-436 9/0
1.25 10:16 1:52 7:28 116 109-124 866 156 154-158 368 343-387 1/9
1.50 12:11 1:55 7:38 113 109-118 863 155 154-156 372 334-396 0/13
1.75 14:03 1:53 7:30 113 108-119 848 156 154-156 377 347-437 7/4
2.00 16:06 2:03 8:12 120 113-126 983 153 130-154 402 265-478 4/3
2.25 18:14 2:07 8:30 119 113-124 1011 151 148-154 393 355-445 6/1
2.50 20:24 2:11 8:43 123 117-128 1072 150 148-152 401 357-445 14/1
2.75 22:36 2:12 8:46 123 120-127 1079 150 148-152 386 317-448 10/1
3.00 25:10 2:34 10:17 119 104-128 1223 146 100-156 326 11-483 2/12
3.25 27:53 2:43 +18 10:52 112 102-118 1218 147 86-158 319 21-482 4/11
3.50 30:01 2:08 8:31 124 114-129 1056 150 146-154 423 347-521 14/4
3.75 31:57 1:56 7:45 112 106-126 867 151 148-158 310 244-381 0/31
4.00 34:33 2:36 10:25 128 104-142 1333 147 106-154 421 232-497 29/0
4.25 36:32 1:59 7:55 123 110-136 973 150 146-162 360 235-438 8/15
4.50 38:38 2:06 8:24 115 109-124 966 149 112-154 337 113-479 3/19
4.75 40:29 1:51 7:24 117 112-122 866 152 148-160 338 250-395 0/25
5.00 42:44 2:15 8:59 116 108-128 1041 149 136-154 344 221-439 9/13
5.25 45:00 2:16 9:05 127 123-130 1155 148 146-150 405 395-419 15/0
5.50 47:26 2:26 9:45 130 127-134 1267 148 146-150 411 355-436 19/0
5.75 50:01 2:35 10:18 131 124-137 1350 147 98-162 373 63-521 17/0
6.00 52:04 2:03 8:12 127 122-133 1041 150 148-158 383 278-520 11/7
6.25 54:04 2:00 8:01 127 124-131 1018 151 148-158 381 322-495 5/8
6.50 56:10 2:06 8:23 120 115-124 1006 151 108-160 334 129-390 1/12
6.75 58:18 2:08 8:32 122 116-127 1042 152 148-168 370 273-460 2/8
7.00 1:00:34 2:16 9:05 126 120-130 1144 155 148-190 333 208-412 10/1
7.25 1:02:46 2:12 8:46 122 117-126 1070 153 120-180 347 209-437 4/14
7.50 1:04:48 2:02 8:09 126 119-131 1027 150 148-154 366 336-403 5/1
7.75 1:06:49 2:01 8:02 126 120-132 1013 151 148-152 388 357-447 1/6
8.00 1:08:44 1:55 7:41 126 120-132 968 152 148-160 354 297-382 2/7
8.25 1:10:38 1:54 7:37 122 118-127 928 152 148-156 380 322-441 1/10
8.50 1:12:39 2:01 8:05 125 120-129 1011 150 120-162 384 79-441 3/2
8.75 1:14:40 2:00 8:02 125 119-129 1003 151 148-156 395 333-502 4/5
8.77 1:14:49 9 8:46 119 119-120 1043 150 148-152 351 337-358 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    121 avge / 142 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    63 4.7% 9:40
    37 7.2% 10:00
    34 2.3% 8:52
    25 1.7% 8:21
    13 4.3% 8:45
    10 2.7% 9:00

  • Cadence Distribution

    151 avge / 190 max Stride Length: 125cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 75.4 152 6.9 56:18 8:12
    Walk 24.0 145 1.9 18:02 9:41
    Still 0.2 - - 11 -
    Pause 0.4 - - 18 -

  • Power Distribution

    372W (521 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:22 47.53% More
    800m 3:43 7:29 55.65% More
    1km 4:39 7:30 57.94% More
    Mile 7:39 7:39 59.92% More
    5k 25:35 8:14 60.97% More
    5 miles 42:37 8:31 59.79% More
    10k 53:42 8:39 59.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 62.45
    5km 24:36 7:55 63.42
    5M 40:53 8:11 62.32
    10km 51:34 8:18 61.79
    10M 1:25:43 8:34 61.54
    Half 1:54:21 8:44 60.61
    20M 2:59:40 8:59 61.13
    Mara 3:59:44 9:09 61.09

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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