Sat 7th Sep 2019 at 1:00pm by ChristianPoulton

Run > Trail Run

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Time
2:20:27
Miles
8.98
Min/mi
15:38
Pacing
41.7%
WAVA
32.04
Stride(cm)
72
Cals
832
Cadence
143
Surface
Trail

Notes & Comments

Ben Nevis Race Mountain Race
Slow start with a lot of walking due to congestion - I felt like I could run more than walk so need to get more to the front next year.

Split Summary
===
1) 1m - 7:10(7:10/m) 117cal 8.37/9.66mph
2) 1m - 13:03(13:03/m) 119cal 4.6/8.5mph
3) 1m - 22:00(22:00/m) 79cal 2.73/7.81mph
4) 1m - 33:28(33:28/m) 34cal 1.79/5.82mph
5) 1m - 15:53(15:53/m) 79cal 3.78/7.64mph
6) 1m - 18:32(18:32/m) 86cal 3.24/9.39mph
7) 1m - 15:04(15:04/m) 90cal 3.98/8.56mph
8) 1m - 9:01(9:01/m) 112cal 6.66/9.87mph
9) 0.98m - 6:14(6:24/m) 116cal 9.38/10.87mph

7:10 13:03 22:00 33:28 15:53 18:32 15:04 9:01 6:14

Pace

75%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.
0.25	1:59	1:59	7:56	167 148-176
0.50	3:42	1:43	6:52	168 160-174
0.75	5:17	1:36	6:22	168 164-176
1.00	7:10	1:52	7:29	167 164-170
1.25	9:31	2:21	9:25	161 148-168
1.50	12:27	2:56	11:45	156 148-164
1.75	15:13	2:45	11:01	159 148-166
2.00	20:13	5:01	20:04	147 104-178
2.25	25:20	5:07	20:27	124 30-200
2.50	30:08	4:48	19:11	133 80-158
2.75	35:44	5:36	22:24	117 30-156
3.00	42:13	6:29	25:56	110 80-156
3.25	51:23	9:10	36:40	103 80-158
3.50	1:01:37	10:14	40:56	107 80-152
3.75	1:10:11	8:34	34:17	94 86-122
4.00	1:15:42	5:31	22:04	125 86-164
4.25	1:20:42	5:01	20:03	123 88-160
4.50	1:24:25	3:42	14:48	149 126-232
4.75	1:27:43	3:18	13:13	148 126-170
5.00	1:31:35	3:52	15:30	153 106-176
5.25	1:35:15	3:40	14:39	149 134-162
5.50	1:40:44	5:29	21:57	136 82-244
5.75	1:45:51	5:06	20:25	135 86-164
6.00	1:50:07	4:17	17:07	140 82-176
6.25	1:54:37	4:30	17:58	136 118-158
6.50	1:58:37	4:00	15:59	153 118-236
6.75	2:01:48	3:11	12:44	164 144-178
7.00	2:05:11	3:23	13:34	153 80-172
7.25	2:08:30	3:19	13:14	146 72-174
7.50	2:10:30	2:01	8:03	162 148-168
7.75	2:12:37	2:06	8:25	160 148-164
8.00	2:14:12	1:35	6:20	165 152-170
8.25	2:15:39	1:27	5:49	166 162-170
8.50	2:17:19	1:40	6:39	165 162-170
8.75	2:18:54	1:35	6:19	164 160-172
8.98	2:20:27	1:33	6:54	161 136-164

Cadence

143 (244 max) Stride Length: 72cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	62.5	157	7.1	1:27:48	12:21
Walk	37.5	101	1.9	52:39	28:12

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:32	61.21%	More
800m	3:00	6:02	66.25%	More
1km	3:47	6:06	68.39%	More
Mile	6:10	6:10	71.31%	More
5k	32:30	10:28	46.05%	More
5 miles	1:05:16	13:03	37.38%	More
10k	1:44:29	16:49	29.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	13:43	13:43	32.05
5km	45:36	14:41	32.82
5M	1:15:30	15:06	32.31
10km	1:35:04	15:18	32.06
10M	2:37:25	15:45	32.03
Half	3:29:35	16:00	31.59
20M	5:28:12	16:25	31.97
Mara	7:16:58	16:41	32.02

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