Sun 13th Mar 2016 at 10:00am by mugfordb

Run > Race

Terrible
v warm

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Time
5:45:39
Miles
19.54
Min/mi
17:41
Pacing
55%
WAVA
28.83
Stride(cm)
74
Cals
3463
Cadence
123
BPM
145
%MHR
76.8
B/mi
2569
Asc(m)
838
Hillscore
81
Surface
Mixed

Notes & Comments

The Grizzly 2016
A cough and a cold a few days before meant I felt a lot below par. Had to stop for coughing fits and slumped badly mid run. A few Gels and plenty of water kept me going. Far too much walking but did manage to finish running. The aim had been to get round which I did. Only silver lining is that my lges and knees felt great compared to last year
Split Summary
===
1) 1m - 12:41(12:41/m) 146/152bpm 196cal 4.73/5.9mph
2) 1m - 12:11(12:11/m) 158/165bpm 204cal 4.93/6.28mph
3) 1m - 12:18(12:18/m) 152/162bpm 190cal 4.88/7.44mph
4) 1m - 17:17(17:17/m) 155/164bpm 272cal 3.47/6.22mph
5) 1m - 13:27(13:27/m) 150/160bpm 176cal 4.46/6.04mph
6) 1m - 14:15(14:15/m) 152/165bpm 190cal 4.21/6.56mph
7) 1m - 19:12(19:12/m) 151/161bpm 228cal 3.13/5.68mph
8) 1m - 19:35(19:35/m) 151/159bpm 221cal 3.06/5.85mph
9) 1m - 16:51(16:51/m) 147/156bpm 146cal 3.56/5.66mph
10) 1m - 16:27(16:27/m) 144/156bpm 117cal 3.65/6.12mph
11) 1m - 18:32(18:32/m) 138/151bpm 98cal 3.24/5.24mph
12) 1m - 19:51(19:51/m) 142/152bpm 151cal 3.02/5.75mph
13) 1m - 31:04(31:04/m) 141/155bpm 231cal 1.93/4.33mph
14) 1m - 23:26(23:26/m) 138/150bpm 155cal 2.56/4.83mph
15) 1m - 17:49(17:49/m) 141/156bpm 146cal 3.37/5.86mph
16) 1m - 19:17(19:17/m) 139/148bpm 133cal 3.11/5.8mph
17) 1m - 24:46(24:46/m) 143/154bpm 241cal 2.42/5.67mph
18) 1m - 15:59(15:59/m) 140/156bpm 131cal 3.75/5.73mph
19) 1m - 15:24(15:24/m) 146/159bpm 163cal 3.9/6.26mph
20) 0.54m - 5:19(9:50/m) 152/162bpm 74cal 6.1/7.48mph

12:41 12:11 12:18 17:17 13:27 14:15 19:12 19:35 16:51 16:27 18:32 19:51 31:04 23:26 17:49 19:17 24:46 15:59 15:24 5:19

Pin Map

Grizzly 2016

0mi in 0

Pace

60%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	12:41	12:41	12:41	146 103-152	1851	151 114-162	6/3
2.00	24:51	12:11	12:11	158 150-165	1924	155 146-162	46/10
3.00	37:08	12:17	12:17	152 139-162	1867	141 98-162	48/61
4.00	54:24	17:16	17:16	155 144-164	2676	120 18-164	73/19
5.00	1:07:53	13:29	13:29	150 142-160	2022	142 114-166	30/74
6.00	1:22:08	14:15	14:15	152 132-165	2166	141 102-164	26/42
7.00	1:41:21	19:13	19:13	151 130-161	2902	117 80-158	88/32
8.00	2:00:55	19:35	19:35	151 132-159	2956	116 18-154	62/28
9.00	2:17:46	16:50	16:50	147 132-156	2475	121 102-154	26/18
10.00	2:34:14	16:28	16:28	144 130-156	2371	123 66-160	29/33
11.00	2:52:44	18:30	18:30	138 125-151	2553	117 38-150	12/51
12.00	3:12:35	19:51	19:51	142 126-152	2819	114 20-152	56/73
13.00	3:43:40	31:05	31:05	141 115-155	4383	98 18-138	38/29
14.00	4:07:06	23:26	23:26	138 109-150	3233	108 18-148	63/11
15.00	4:24:55	17:49	17:49	141 129-156	2513	119 18-162	26/39
16.00	4:44:11	19:16	19:16	139 126-148	2678	124 22-180	12/100
17.00	5:08:57	24:46	24:46	143 121-154	3541	106 20-154	64/17
18.00	5:24:57	16:00	16:00	140 122-156	2240	127 22-160	18/46
19.00	5:40:20	15:23	15:23	146 133-159	2247	130 76-160	56/21
19.54	5:45:39	5:19	9:52	152 144-162	1499	163 158-172	0/45

Heart

145/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 838m, Range 153m, Flat prediction 5:43:07

Elevation Graph

Biggest Climbs (m)	Min/mi
98 5.0%	13:23
88 7.3%	19:49
69 6.7%	25:29
68 9.6%	18:20
64 12.6%	25:51
56 1.7%	11:51
See your biggest climbs

Cadence

123 (180 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	32.1	152	9.2	1:51:04	12:08
Walk	65.2	107	10.4	3:45:23	21:42
Still	2.7	-	-	9:12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:30	34.93%	More
800m	4:53	9:49	39.74%	More
1km	6:08	9:53	41.16%	More
Mile	11:28	11:28	37.44%	More
5k	38:30	12:23	37.95%	More
5 miles	1:07:22	13:28	35.31%	More
10k	1:25:06	13:42	34.91%	More
10 miles	2:34:14	15:25	31.84%	More
Half	3:45:48	17:14	28.78%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:33	12:33	34.21
5km	44:26	14:18	32.88
5M	1:15:33	15:07	31.49
10km	1:36:17	15:30	30.86
10M	2:43:42	16:22	30.00
Half	3:41:16	16:53	29.14
20M	5:54:44	17:44	28.80
Mara	7:59:27	18:18	28.42

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