Sun 21st Nov 2021 at 9:07am by GAZGIB

Run > Trail Run

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Time
1:37:32
Miles
9.46
Min/mi
10:19
Pacing
41%
WAVA
47.47
Stride(cm)
97
Cals
1363
Cadence
161
BPM
142
%MHR
78.4
B/mi
1464
Asc(m)
578
Hillscore
28
Surface
Trail

Notes & Comments

BFR Trail Run

Alan Bent L - Glen Hughes Williams, Ceinwin Ridout, Sasha Hillier, Jane Weeks, Sophia Scott, Zoe Desousa.
===
1) 1m - 9:58(9:58/m) 138/147bpm [1376b/mi] 149cal 6.02/6.97mph
2) 1m - 10:25(10:25/m) 140/150bpm [1458b/mi] 154cal 5.76/6.49mph
3) 1m - 11:06(11:06/m) 140/156bpm [1554b/mi] 161cal 5.41/5.95mph
4) 1m - 11:01(11:01/m) 149/157bpm [1641b/mi] 176cal 5.45/6.24mph
5) 1m - 10:48(10:48/m) 145/153bpm [1565b/mi] 152cal 5.56/6.24mph
6) 1m - 10:18(10:18/m) 145/159bpm [1493b/mi] 144cal 5.82/6.51mph
7) 1m - 10:10(10:10/m) 140/151bpm [1424b/mi] 114cal 5.9/6.62mph
8) 1m - 9:49(9:49/m) 140/144bpm [1374b/mi] 100cal 6.12/7.39mph
9) 1m - 9:50(9:50/m) 152/178bpm [1496b/mi] 146cal 6.1/6.95mph
10) 0.46m - 4:07(8:55/m) 155/159bpm [1381b/mi] 67cal 6.73/8.06mph

9:58 10:25 11:06 11:01 10:48 10:18 10:10 9:49 9:50 4:07

Pin Map

0mi in 0

Pace

21%

39%

31%

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	129 66-147	1284	165 122-172	27/5
1.00	10:00	5:02	10:03	140 133-144	1408	165 162-168	35/31
1.50	14:55	4:55	9:49	142 139-146	1394	166 162-168	41/33
2.00	24:51	9:57 +4:29	19:53	131 67-150	2605	163 122-168	27/23
2.50	30:11	5:19	10:38	139 133-144	1479	163 160-166	39/38
3.00	36:28	6:17 +26	12:35	143 137-156	1799	159 120-166	66/51
3.50	41:55	5:27	10:55	151 147-156	1648	162 156-166	46/46
4.00	48:13	6:17 +44	12:34	146 113-157	1835	158 122-164	46/55
4.50	53:42	5:29	10:58	145 120-153	1591	159 132-164	41/34
5.00	59:42	6:00 +43	12:00	142 117-152	1704	158 120-166	25/33
5.50	1:04:49	5:08	10:15	148 139-158	1517	160 148-164	22/21
6.00	1:11:50	7:01 +1:52	14:02	139 92-155	1951	158 122-166	38/47
6.50	1:17:07	5:16 +26	10:33	140 129-151	1476	163 158-166	44/46
7.00	1:22:31	5:24	10:48	140 136-144	1511	162 120-166	32/47
7.50	1:27:48	5:17 +6	10:34	140 135-143	1480	162 156-166	44/27
8.00	1:32:25	4:37	9:14	139 136-142	1284	162 158-166	53/67
8.50	1:37:25	5:00	10:00	147 132-172	1471	161 158-166	52/61
9.00	1:42:14	4:50	9:39	159 153-178	1535	162 158-166	38/42
9.46	1:46:19	4:05	8:54	156 152-159	1389	163 160-172	41/56

Heart

142/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 578m, Range 84m, Flat prediction 1:35:55

Elevation Graph

Biggest Climbs (m)	Min/mi
37 21.0%	11:48
21 5.3%	10:17
20 15.1%	9:08
20 20.1%	11:59
20 13.7%	9:49
19 18.3%	9:24
See your biggest climbs

Cadence

161 (172 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.8	162	9.4	1:36:02	10:50
Walk	4.1	122	0.1	4:33	1:12:45
Pause	5.1	-	-	5:44	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:22	39.68%	More
800m	4:32	9:07	42.81%	More
1km	5:47	9:18	43.70%	More
Mile	9:18	9:18	46.20%	More
5k	30:39	9:52	47.65%	More
5 miles	53:00	10:36	44.89%	More
10k	1:07:14	10:49	44.18%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	56.12
5km	27:37	8:53	52.90
5M	47:21	9:28	50.24
10km	1:00:35	9:45	49.04
10M	1:43:52	10:23	47.28
Half	2:21:03	10:46	45.71
20M	3:47:48	11:23	44.85
Mara	5:09:21	11:48	44.04

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With	BFR
Route
Where	Swinley Forest
Event