Sun 17th Jan 2021 at 10:00am by Badger

Run > Trail Run
  • Time
    2:57:38
  • Miles
    17.00
  • Min/mi
    10:27
  • Pacing
    56%
  • WAVA
    50.52
  • Stride(cm)
    90
  • Cals
    1770
  • Cadence
    172
  • BPM
    152
  • %MHR
    76.6
  • B/mi
    1592
  • Asc(m)
    107
  • Surface
    Road

Notes & Comments

4 comments
Met J who I have not seen since last March at Baits Bite Lock and chatted up and down the river and into Milton. Good fun. First time along the river myself since early 2020, but made sense as half way between J’s place and mine.
Logged as trail even though there was a lot of tarmac in it because the quality of the off road parts was enough to make up for the quantity. I’d have faceplanted a dozen times without trail shoes and the ATR4 lugs were not enough for some bits!

Also explored one new footpath and one new foot/cycle way (a grand term for a pavement one side of a road rural enough that it probably wouldn’t normally have one) and picked up a new Conquercise zone.

Split Summary
===
1) 1m - 9:57(9:57/m) 144/155bpm 112cal
2) 1m - 9:45(9:45/m) 155/162bpm 119cal
3) 1m - 10:01(10:01/m) 157/163bpm 122cal
4) 1m - 12:03(12:03/m) 159/166bpm 143cal
5) 1m - 10:58(10:58/m) 148/154bpm 103cal
6) 1m - 11:27(11:27/m) 141/152bpm 88cal
7) 1m - 11:00(11:00/m) 144/153bpm 89cal
8) 1m - 10:41(10:41/m) 148/156bpm 98cal
9) 1m - 10:33(10:33/m) 145/154bpm 79cal
10) 1m - 9:59(9:59/m) 147/154bpm 79cal
11) 1m - 10:56(10:56/m) 147/157bpm 88cal
12) 1m - 10:00(10:00/m) 156/164bpm 107cal
13) 1m - 9:47(9:47/m) 157/163bpm 104cal
14) 1m - 10:13(10:13/m) 159/165bpm 109cal
15) 1m - 9:48(9:48/m) 162/166bpm 112cal
16) 1m - 10:17(10:17/m) 163/168bpm 116cal
17) 1m - 10:15(10:15/m) 160/164bpm 102cal
9:57 9:45 10:01 12:03 10:58 11:27 11:00 10:41 10:33 9:59 10:56 10:00 9:47 10:13 9:48 10:17 10:15
Bintmcskint
Blimey! :-)
Badger
And all much less than 7 miles from home,
Badger
! not ,
LindsD
I thought 'that's a short run' then realised it was 17 not 1.7. Well done. Nice miles.

Pace

37% 35% 24% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:59 4:59 9:57 139 72-148 1384 172 110-182 1/2
1.00 9:57 4:58 9:56 148 140-155 1469 171 108-178 1/5
1.50 14:52 4:56 +6 9:51 153 145-158 1508 176 154-242 2/4
2.00 19:48 4:56 9:52 157 152-162 1549 170 104-178 2/3
2.50 24:59 5:10 10:21 155 142-162 1604 165 100-182 1/2
3.00 29:49 4:51 9:41 160 154-163 1550 171 102-180 9/4
3.50 35:11 5:21 10:43 162 157-166 1736 175 84-256 1/6
4.00 43:29 8:18 +1:37 16:36 157 119-166 2606 180 70-256 4/5
4.50 48:50 5:22 10:43 148 139-154 1587 171 166-188 4/3
5.00 54:27 5:36 11:13 147 141-153 1648 170 164-192 3/1
5.50 1:00:01 5:34 11:08 145 140-152 1615 171 164-190 1/3
6.00 1:09:08 9:07 +3:15 18:13 136 110-148 2478 170 108-192 3/2
6.50 1:14:54 5:47 11:34 142 128-151 1642 171 148-184 2/2
7.00 1:20:07 5:13 10:25 147 138-153 1532 174 152-208 2/3
7.50 1:25:31 5:24 10:47 147 140-154 1586 173 164-210 2/2
8.00 1:30:48 5:18 10:36 149 143-156 1578 173 166-190 1/3
8.50 1:36:02 5:13 10:27 147 140-154 1536 173 168-188 3/4
9.00 1:42:01 5:59 +39 11:58 143 124-151 1712 170 108-186 2/2
9.50 1:47:01 5:00 10:00 149 143-154 1489 170 166-188 4/2
10.00 1:53:22 6:21 +1:23 12:42 145 126-151 1841 172 92-182 2/3
10.50 2:00:01 6:40 +46 13:19 146 120-157 1944 159 62-186 2/3
11.00 2:06:54 6:53 +1:49 13:45 148 122-157 2036 171 80-208 4/1
11.50 2:11:50 4:56 +5 9:52 156 150-161 1539 174 126-186 5/1
12.00 2:16:59 5:09 10:18 156 135-164 1608 168 100-226 5/0
12.50 2:22:21 5:22 +28 10:44 156 148-161 1673 174 80-184 6/7
13.00 2:27:31 5:10 +15 10:20 159 149-163 1644 173 140-180 2/5
13.50 2:32:54 5:23 10:47 159 135-165 1714 172 140-186 4/5
14.00 2:37:55 5:01 +11 10:01 159 145-165 1593 174 112-182 2/2
14.50 2:43:01 5:06 +10 10:12 162 154-165 1653 173 136-188 2/3
15.00 2:48:03 5:02 +11 10:04 162 153-166 1631 173 112-180 1/0
15.50 2:53:07 5:04 10:07 165 160-168 1671 172 132-178 8/1
16.00 2:58:23 5:16 +2 10:32 162 153-165 1706 170 120-182 4/3
16.50 3:03:21 4:58 9:56 160 156-163 1589 172 158-180 2/6
17.00 3:08:38 5:17 10:35 161 157-164 1704 171 154-182 4/3

Heart

152/168max
  • Show Beats/Mile

Elevation

Asc 107m, Range 18m, Flat prediction 2:57:38
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (256 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.6 173 16.7 2:52:43 10:22
Walk 7.6 120 0.3 14:29 55:47
Still 0.4 - - 43 -
Pause 0.4 - - 43 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:14 9:00 38.13% More
800m 4:38 9:20 43.58% More
1km 5:52 9:26 44.91% More
Mile 9:37 9:37 46.47% More
5k 30:41 9:53 49.58% More
5 miles 51:06 10:13 48.57% More
10k 1:03:55 10:17 48.53% More
10 miles 1:48:22 10:50 47.35% More
Half 2:27:57 11:18 45.92% More

Predictions

Dist Time Per Mile WAVA
1M 6:33 6:33 68.21
5km 24:32 7:54 62.01
5M 42:42 8:32 58.12
10km 55:00 8:51 56.40
10M 1:35:44 9:34 53.61
Half 2:11:07 10:01 51.42
20M 3:34:40 10:44 49.77
Mara 4:54:01 11:13 48.45

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