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

Run > Trail Run
  • 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

5 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!

Pace

30% 12% 26% 30% 2%

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

Heart

149/172max
  • Show Beats/Mile

Elevation

Asc 364m, Range 101m, Flat prediction 1:44:04
Elevation Graph
Biggest Climbs (m) 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
See your biggest climbs

Cadence

168 (244 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% 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 -

Photos

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

Bespoke Fields

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Training Effect
Recovery HR
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