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Sun 29th Dec 2024 at 10:30am by Alun

Run > Long Run
  • Good
  • foggy
  • cold
  • Time
    1:21:53
  • Miles
    9.41
  • Min/mi
    8:42
  • Pacing
    88.3%
  • WAVA
    60.38
  • Stride(cm)
    122
  • Cals
    1097
  • Watts
    360
  • Cadence
    152
  • BPM
    125
  • %MHR
    71.9
  • B/mi
    1089
  • Asc(m)
    269
  • Hillscore
    23
  • Surface
    Mixed

Notes & Comments

Sunday Morning Longish Trail Run
Almost 9½ miles around Ranscombe Farm, muddy everywhere and very slippery in places, loads of the usual hills. Kept my heart rate in zones 1 and 2 for all but the steepest or longest climbs. 🏃💪
Glorious despite the misty conditions.

1) 0.62mi - 5:13(8:23/mi) 114/125bpm [956b/mi] 66cal 367/435W
2) 0.62mi - 5:21(8:36/mi) 124/130bpm [1067b/mi] 73cal 376/456W
3) 0.62mi - 5:26(8:45/mi) 125/134bpm [1093b/mi] 73cal 362/490W
4) 0.62mi - 5:35(8:59/mi) 124/130bpm [1114b/mi] 76cal 361/444W
5) 0.62mi - 5:20(8:34/mi) 125/132bpm [1072b/mi] 71cal 360/511W
6) 0.62mi - 6:10(9:56/mi) 132/146bpm [1311b/mi] 86cal 359/466W
7) 0.62mi - 5:26(8:44/mi) 124/137bpm [1083b/mi] 71cal 330/502W
8) 0.62mi - 5:11(8:20/mi) 123/133bpm [1025b/mi] 65cal 351/508W
9) 0.62mi - 5:54(9:29/mi) 126/141bpm [1195b/mi] 77cal 366/475W
10) 0.62mi - 5:14(8:26/mi) 120/139bpm [1012b/mi] 68cal 341/481W
11) 0.62mi - 5:14(8:25/mi) 128/141bpm [1077b/mi] 73cal 366/474W
12) 0.62mi - 5:57(9:35/mi) 129/135bpm [1237b/mi] 80cal 380/465W
13) 0.62mi - 5:26(8:45/mi) 128/133bpm [1120b/mi] 74cal 336/455W
14) 0.62mi - 4:51(7:48/mi) 127/134bpm [991b/mi] 64cal 360/445W
15) 0.62mi - 4:49(7:45/mi) 127/130bpm [985b/mi] 70cal 381/483W
16) 0.09mi - 47(8:45/mi) 126/130bpm [1103b/mi] 10cal 353/389W
5:13 5:21 5:26 5:35 5:20 6:10 5:26 5:11 5:54 5:14 5:14 5:57 5:26 4:51 4:49 47

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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.
0.50 4:11 4:11 8:22 112 73-120 938 153 150-158 362 192-435 6/8
1.00 8:32 4:21 8:43 124 111-130 1080 152 150-156 384 322-456 16/3
1.50 12:42 4:09 8:18 123 118-128 1021 152 150-156 359 299-417 6/8
2.00 17:09 4:27 8:54 125 117-134 1113 154 148-172 355 261-490 15/14
2.50 21:42 4:33 9:06 125 117-132 1138 151 146-160 372 285-444 19/1
3.00 25:56 4:15 8:29 125 120-130 1061 151 148-176 369 286-511 15/14
3.50 30:43 4:47 9:33 130 114-140 1242 151 140-188 347 174-509 27/24
4.00 35:19 4:36 9:12 128 113-146 1178 153 132-174 344 198-470 19/27
4.50 39:44 4:25 8:50 125 114-134 1104 149 126-164 351 101-502 16/21
5.00 43:56 4:12 8:24 122 109-133 1025 151 146-164 344 232-508 14/34
5.50 48:36 4:40 9:20 128 113-141 1195 149 96-160 375 201-475 38/14
6.00 52:45 4:08 8:17 117 112-122 969 152 112-168 313 143-463 3/44
6.50 57:31 4:47 9:33 130 111-141 1243 151 146-206 386 241-481 44/13
7.00 1:01:41 4:10 8:19 122 116-133 1015 151 132-160 363 250-465 5/28
7.50 1:06:25 4:44 9:29 131 126-135 1242 151 148-158 372 270-450 31/0
8.00 1:10:48 4:22 8:45 128 122-133 1120 155 132-182 336 184-455 9/16
8.50 1:14:46 3:58 7:57 129 123-134 1025 152 148-158 362 308-445 8/7
9.00 1:18:36 3:50 7:40 125 121-130 959 152 150-158 366 329-428 2/16
9.41 1:21:52 3:16 7:59 127 120-130 1014 152 146-156 377 320-483 6/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 146 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    43 8.0% 10:19
    39 3.6% 9:46
    37 7.4% 10:28
    21 9.6% 10:47
    20 2.0% 9:03
    18 6.0% 10:16

  • Cadence Distribution

    152 avge / 206 max Stride Length: 122cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.3 152 7.9 1:07:21 8:30
    Walk 17.7 146 1.5 14:31 9:46

  • Power Distribution

    360W (511 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:27 46.93% More
    800m 3:47 7:36 54.76% More
    1km 4:45 7:39 56.71% More
    Mile 7:45 7:45 59.16% More
    5k 26:09 8:25 59.68% More
    5 miles 42:50 8:34 59.49% More
    10k 54:00 8:41 59.01% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:28 7:28 61.34
    5km 25:05 8:04 62.20
    5M 41:41 8:20 61.13
    10km 52:34 8:28 60.61
    10M 1:27:23 8:44 60.37
    Half 1:56:35 8:54 59.45
    20M 3:03:10 9:10 59.96
    Mara 4:04:24 9:20 59.92

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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