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Sun 25th Aug 2024 at 9:06am by IanS

Run > Trail Run
  • breezy
  • Time
    2:43:45
  • Miles
    12.39
  • Min/mi
    13:13
  • Pacing
    75.4%
  • WAVA
    41.46
  • Stride(cm)
    87
  • Cals
    1445
  • Watts
    226
  • Cadence
    139
  • BPM
    117
  • %MHR
    67.2
  • B/mi
    1546
  • Asc(m)
    402
  • Hillscore
    33
  • Surface
    Trail

Notes & Comments

Sunday run over to Bonaly and Blinkbonny, then Kirk Brae and back along WoL. Slowly getting longer if not quicker...
Should be first 30 mile training week in a long time

============
1) 1mi - 13:17(13:17/mi) 107/119bpm [1421b/mi] 123cal 240/413W
2) 1mi - 12:45(12:45/mi) 112/138bpm [1428b/mi] 115cal 234/485W
3) 1mi - 12:06(12:06/mi) 118/128bpm [1427b/mi] 115cal 227/375W
4) 1mi - 16:30(16:30/mi) 123/137bpm [2030b/mi] 150cal 207/425W
5) 1mi - 12:28(12:28/mi) 119/133bpm [1483b/mi] 109cal 198/295W
6) 1mi - 12:50(12:50/mi) 116/128bpm [1489b/mi] 111cal 213/373W
7) 1mi - 14:10(14:10/mi) 114/133bpm [1615b/mi] 118cal 213/431W
8) 1mi - 10:39(10:39/mi) 119/129bpm [1267b/mi] 104cal 252/314W
9) 1mi - 12:17(12:17/mi) 117/130bpm [1436b/mi] 110cal 210/327W
10) 1mi - 13:20(13:20/mi) 123/135bpm [1640b/mi] 124cal 219/336W
11) 1mi - 14:10(14:10/mi) 120/130bpm [1700b/mi] 115cal 206/368W
12) 1mi - 13:45(13:45/mi) 115/126bpm [1581b/mi] 105cal 182/293W
13) 0.39mi - 5:28(14:12/mi) 119/128bpm [1691b/mi] 46cal 199/297W
13:17 12:45 12:06 16:30 12:28 12:50 14:10 10:39 12:17 13:20 14:10 13:45 5:28

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 7:05 7:05 14:10 103 66-115 1459 137 102-166 254 7-413 41/8
1.00 13:17 6:12 12:24 111 99-119 1376 147 110-168 264 47-409 21/13
1.50 20:08 6:51 +54 13:42 106 85-124 1453 142 106-168 249 112-433 30/21
2.00 26:55 6:48 13:35 118 104-138 1603 137 100-166 252 117-485 20/22
2.50 32:38 5:43 11:26 115 99-125 1314 154 110-170 245 2-372 6/38
3.00 39:01 6:23 12:45 121 106-128 1544 146 88-172 239 47-375 27/10
3.50 46:37 7:36 15:12 120 110-128 1824 123 82-170 240 122-401 47/6
4.00 55:31 8:54 17:48 126 114-137 2244 113 80-172 223 47-425 61/9
4.50 1:01:29 5:58 11:55 118 108-127 1407 158 116-182 223 64-295 8/61
5.00 1:07:59 6:30 13:01 119 101-133 1549 145 104-182 207 91-287 15/39
5.50 1:13:59 6:00 11:59 113 104-123 1354 150 112-178 218 94-321 6/59
6.00 1:20:49 6:50 13:41 118 103-128 1614 137 110-236 223 112-373 26/14
6.50 1:27:13 6:24 12:47 118 102-133 1509 138 112-168 249 140-431 21/8
7.00 1:34:59 7:46 15:33 110 96-125 1710 124 106-168 187 57-313 21/6
7.50 1:40:46 5:47 +16 11:33 113 104-124 1306 157 114-168 239 67-313 4/33
8.00 1:45:55 5:09 10:17 124 120-129 1276 160 82-166 275 72-314 2/15
8.50 1:51:41 5:46 11:32 120 102-130 1384 151 96-170 229 46-309 7/21
9.00 1:58:11 6:30 13:01 114 95-128 1483 139 112-168 194 98-327 9/18
9.50 2:04:04 5:53 11:45 121 105-129 1422 150 112-168 234 70-319 22/10
10.00 2:11:31 7:27 14:55 125 118-135 1864 131 80-166 232 36-336 34/8
10.50 2:19:09 7:38 15:16 120 111-127 1832 126 100-168 207 117-351 28/13
11.00 2:25:41 6:32 13:04 120 105-130 1568 145 84-244 217 92-368 19/20
11.50 2:33:06 7:24 14:49 114 100-125 1689 129 104-168 180 95-293 18/27
12.00 2:39:26 6:20 12:40 115 108-126 1457 140 108-170 193 55-293 8/28
12.39 2:44:55 5:29 14:15 119 106-128 1696 134 90-172 206 47-297 20/11

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    117 avge / 138 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    98 10.9% 19:24
    29 3.6% 13:07
    25 9.1% 12:25
    23 7.4% 17:24
    22 7.0% 17:43
    20 3.8% 16:51

  • Cadence Distribution

    139 avge / 244 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 52.0 162 7.9 1:25:10 10:56
    Walk 46.7 113 4.5 1:17:33 17:18
    Still 0.6 - - 1:02 -
    Pause 0.7 - - 1:10 -

  • Power Distribution

    226W (485 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:23 9:34 37.26% More
    800m 4:53 9:48 43.50% More
    1km 6:08 9:52 45.07% More
    Mile 10:38 10:38 44.21% More
    5k 37:53 12:12 42.27% More
    5 miles 1:01:49 12:22 42.34% More
    10k 1:18:51 12:41 41.53% More
    10 miles 2:11:27 13:09 41.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:23 9:23 50.06
    5km 34:01 10:57 47.07
    5M 58:25 11:41 44.81
    10km 1:14:46 12:02 43.80
    10M 2:08:22 12:50 42.26
    Half 2:54:27 13:19 40.88
    20M 4:42:06 14:06 40.06
    Mara 6:23:23 14:38 39.30

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