F'Laps - Saturday 5th July

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

Run > Trail Run

Steppingly Step medium Course

Good
drizzle
windy

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0 👍

Time
5:28:13
Miles
18.57
Min/mi
17:40
Pacing
67.3%
WAVA
34.68
Stride(cm)
71
Cals
2042
Watts
154
Cadence
128
BPM
130
%MHR
73.2
B/mi
2303
Asc(m)
379
Hillscore
25
Surface
Trail

Notes & Comments

12 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

Pace

89%

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	7:51	7:51	15:42	102 86-120	1602	128 110-138	170 82-243	2/8
1.00	19:31	11:40 +1:25	23:20	111 88-128	2590	119 32-136	140 1-247	8/8
1.50	31:26	11:55	23:49	139 110-161	3311	122 88-166	196 39-465	67/0
2.00	40:42	9:16	18:33	136 121-152	2522	128 80-164	167 44-328	21/10
2.50	49:36	8:53	17:47	132 114-147	2347	137 34-166	155 27-226	8/8
3.00	56:59	7:23	14:46	130 109-142	1920	140 116-170	158 35-246	0/62
3.50	1:05:41	8:42 +51	17:24	121 107-135	2106	127 86-136	150 96-203	0/8
4.00	1:14:26	8:45	17:31	133 126-138	2329	121 32-134	143 22-270	5/3
4.50	1:23:27	9:01	18:01	139 126-149	2505	121 32-162	157 20-242	26/0
5.00	1:31:31	8:05	16:09	139 125-153	2245	138 106-166	179 63-246	6/17
5.50	1:39:27	7:56	15:51	135 125-146	2140	134 106-246	156 48-258	13/2
6.00	1:47:02	7:35	15:10	140 129-148	2123	140 82-170	161 44-244	2/26
6.50	1:57:23	10:21 +23	20:42	128 108-144	2650	133 94-166	177 105-277	2/6
7.00	2:05:59	8:36	17:12	129 110-142	2219	132 106-238	148 7-274	5/12
7.50	2:14:28	8:29	16:58	133 124-140	2256	125 34-136	156 4-247	9/2
8.00	2:23:29	9:01	18:03	140 133-148	2527	121 100-134	165 3-259	20/0
8.50	2:31:02	7:32	15:05	140 132-146	2111	138 104-166	167 35-234	9/4
9.00	2:38:52	7:51	15:41	136 118-145	2134	136 110-166	168 42-250	3/7
9.50	2:46:33	7:41	15:22	139 124-148	2136	137 108-166	175 33-266	6/18
10.00	2:53:36	7:03	14:05	139 130-147	1958	145 118-166	189 47-276	2/21
10.50	3:01:12	7:36	15:12	139 130-146	2113	142 116-166	171 46-220	12/11
11.00	3:09:21	8:09	16:18	130 115-141	2119	130 112-170	158 41-267	7/7
11.50	3:17:33	8:12	16:25	130 123-141	2133	129 30-246	144 13-232	2/7
12.00	3:25:55	8:22	16:45	130 119-143	2177	136 98-166	154 60-236	0/8
12.50	3:34:03	8:07	16:15	129 122-143	2095	128 80-164	149 63-243	2/6
13.00	3:43:27	9:24	18:48	129 107-140	2426	125 80-132	154 44-248	9/2
13.50	3:56:47	13:20 +42	26:39	124 106-134	3305	119 86-146	128 4-215	2/9
14.00	4:05:54	9:07	18:15	130 118-136	2372	124 104-166	138 7-228	10/5
14.50	4:16:45	10:51	21:43	128 110-137	2779	116 82-132	123 20-239	9/4
15.00	4:27:18	10:33	21:06	135 118-148	2848	116 88-166	145 23-255	25/3
15.50	4:36:34	9:16	18:32	128 113-148	2373	124 102-238	141 20-238	13/7
16.00	4:44:54	8:20	16:39	125 115-138	2082	132 112-166	139 86-203	3/32
16.50	4:52:41	7:47	15:34	130 117-149	2024	134 80-166	157 49-213	1/11
17.00	5:02:11	9:30	19:00	130 120-138	2470	117 98-134	131 33-226	2/4
17.50	5:12:31	10:20	20:40	123 114-129	2542	115 96-124	120 33-205	12/7
18.00	5:21:36	9:05	18:10	122 117-132	2216	120 82-162	123 38-179	17/12
18.50	5:30:17	8:41	17:22	127 117-147	2205	128 80-166	158 27-289	7/4
18.57	5:31:34	1:17	17:55	127 124-131	2275	124 118-128	144 40-194	1/0

Heart

130/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 379m, Range 100m, Flat prediction 5:24:37

Elevation Graph

Biggest Climbs (m)	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
See your biggest climbs

Power

154W (465 max)

Power Graph

Power Bands

Cadence

128 (246 max) Stride Length: 71cm

Cadence Chart

Cadence Bands

	%	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	-

Photos

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	34.69%	More
Mile	14:36	14:36	35.60%	More
5k	47:41	15:21	37.77%	More
5 miles	1:19:02	15:48	36.88%	More
10k	1:40:00	16:06	36.29%	More
10 miles	2:44:12	16:25	36.57%	More
Half	3:46:49	17:19	35.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:33	9:33	54.44
5km	37:42	12:08	47.77
5M	1:07:03	13:25	43.47
10km	1:27:14	14:02	41.60
10M	2:35:10	15:31	38.70
Half	3:35:09	16:25	37.01
20M	5:59:03	17:57	34.18
Mara	8:17:51	19:00	32.29

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