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Time
3:40:14
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Miles 15.93
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Min/mi 13:50
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Pacing
74%
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WAVA
38.35
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Stride(cm)
79
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Cals
2632
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Cadence
148
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BPM
158
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%MHR
93
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B/mi 2185
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Asc(m)
682
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Hillscore
56
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Surface
Trail
- 28 100m
- 59 200m
- 2:09 400m
- 4:35 800m
- 5:50 1k
- 10:12 Mile
- 39:43 5k
- 1:05:19 5mi
- 1:23:31 10k
- 2:16:10 10mi
- 3:03:14 Half
Notes & Comments
5 comments
A chunk slower than in 2019, putting that down to the heat 🥵 and a fall at mile 9 leading to a rather sore hip 🤦♂️
Split Summary
===
1) 1mi - 11:38(11:38/mi) 158/173bpm [1838b/mi] 161cal
2) 1mi - 12:41(12:41/mi) 166/173bpm [2107b/mi] 183cal
3) 1mi - 13:38(13:38/mi) 166/177bpm [2264b/mi] 200cal
4) 1mi - 16:03(16:03/mi) 165/177bpm [2648b/mi] 235cal
5) 1mi - 11:19(11:19/mi) 164/168bpm [1857b/mi] 156cal
6) 1mi - 15:03(15:03/mi) 163/175bpm [2454b/mi] 202cal
7) 1mi - 13:21(13:21/mi) 163/172bpm [2177b/mi] 190cal
8) 1mi - 13:08(13:08/mi) 160/179bpm [2103b/mi] 173cal
9) 1mi - 14:11(14:11/mi) 158/167bpm [2240b/mi] 172cal
10) 1mi - 15:07(15:07/mi) 152/161bpm [2297b/mi] 151cal
11) 1mi - 16:45(16:45/mi) 156/167bpm [2612b/mi] 187cal
12) 1mi - 13:27(13:27/mi) 153/161bpm [2057b/mi] 126cal
13) 1mi - 15:04(15:04/mi) 149/160bpm [2245b/mi] 133cal
14) 1mi - 14:26(14:26/mi) 151/159bpm [2178b/mi] 123cal
15) 1mi - 12:31(12:31/mi) 149/157bpm [1866b/mi] 125cal
16) 0.93mi - 11:51(12:44/mi) 148/169bpm [1885b/mi] 115cal
Split Summary
===
1) 1mi - 11:38(11:38/mi) 158/173bpm [1838b/mi] 161cal
2) 1mi - 12:41(12:41/mi) 166/173bpm [2107b/mi] 183cal
3) 1mi - 13:38(13:38/mi) 166/177bpm [2264b/mi] 200cal
4) 1mi - 16:03(16:03/mi) 165/177bpm [2648b/mi] 235cal
5) 1mi - 11:19(11:19/mi) 164/168bpm [1857b/mi] 156cal
6) 1mi - 15:03(15:03/mi) 163/175bpm [2454b/mi] 202cal
7) 1mi - 13:21(13:21/mi) 163/172bpm [2177b/mi] 190cal
8) 1mi - 13:08(13:08/mi) 160/179bpm [2103b/mi] 173cal
9) 1mi - 14:11(14:11/mi) 158/167bpm [2240b/mi] 172cal
10) 1mi - 15:07(15:07/mi) 152/161bpm [2297b/mi] 151cal
11) 1mi - 16:45(16:45/mi) 156/167bpm [2612b/mi] 187cal
12) 1mi - 13:27(13:27/mi) 153/161bpm [2057b/mi] 126cal
13) 1mi - 15:04(15:04/mi) 149/160bpm [2245b/mi] 133cal
14) 1mi - 14:26(14:26/mi) 151/159bpm [2178b/mi] 123cal
15) 1mi - 12:31(12:31/mi) 149/157bpm [1866b/mi] 125cal
16) 0.93mi - 11:51(12:44/mi) 148/169bpm [1885b/mi] 115cal
11:38 12:41 13:38 16:03 11:19 15:03 13:21 13:08 14:11 15:07 16:45 13:27 15:04 14:26 12:31 11:51
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.50 | 5:52 | 5:52 | 11:43 | 150 89-169 | 1759 | 163 88-182 | 39/9 |
1.00 | 11:37 | 5:46 | 11:31 | 165 154-173 | 1900 | 161 120-182 | 36/33 |
1.50 | 19:23 | 7:46 | 15:31 | 167 164-171 | 2592 | 132 108-174 | 63/0 |
2.00 | 24:19 | 4:56 | 9:52 | 164 157-173 | 1618 | 169 128-182 | 37/18 |
2.50 | 30:29 | 6:10 | 12:20 | 162 153-173 | 1998 | 154 102-178 | 1/77 |
3.00 | 37:57 | 7:29 | 14:57 | 169 157-177 | 2528 | 145 80-172 | 32/29 |
3.50 | 46:50 | 8:52 | 17:44 | 166 148-177 | 2944 | 133 80-168 | 43/11 |
4.00 | 54:00 | 7:10 | 14:21 | 164 158-170 | 2353 | 137 114-174 | 33/19 |
4.50 | 58:51 | 4:51 | 9:43 | 164 160-168 | 1593 | 171 146-180 | 55/2 |
5.00 | 1:05:19 | 6:28 | 12:56 | 163 158-167 | 2107 | 156 116-174 | 29/26 |
5.50 | 1:12:22 | 7:03 | 14:06 | 163 158-175 | 2298 | 146 80-172 | 21/9 |
6.00 | 1:20:23 | 8:01 | 16:01 | 162 152-171 | 2595 | 130 80-172 | 32/10 |
6.50 | 1:27:18 | 6:55 | 13:50 | 167 155-172 | 2310 | 129 80-174 | 44/12 |
7.00 | 1:33:44 | 6:26 | 12:52 | 160 153-168 | 2060 | 134 80-190 | 36/31 |
7.50 | 1:40:01 | 6:17 | 12:35 | 161 154-179 | 2025 | 164 118-182 | 0/96 |
8.00 | 1:46:53 | 6:51 | 13:42 | 157 145-166 | 2152 | 161 116-176 | 0/89 |
8.50 | 1:53:07 | 6:14 | 12:29 | 158 154-164 | 1972 | 160 124-174 | 10/31 |
9.00 | 2:01:03 | 7:56 | 15:52 | 158 144-167 | 2508 | 140 80-174 | 14/15 |
9.50 | 2:08:34 | 7:31 | 15:02 | 149 132-161 | 2239 | 143 108-172 | 28/32 |
10.00 | 2:16:10 | 7:36 | 15:12 | 154 145-160 | 2341 | 136 104-174 | 18/16 |
10.50 | 2:24:54 | 8:44 | 17:29 | 155 141-167 | 2710 | 139 94-182 | 34/8 |
11.00 | 2:32:55 | 8:00 | 16:01 | 157 151-167 | 2513 | 144 114-186 | 28/21 |
11.50 | 2:39:25 | 6:31 | 13:01 | 152 148-158 | 1979 | 159 104-174 | 20/32 |
12.00 | 2:46:21 | 6:56 | 13:51 | 155 148-161 | 2148 | 157 120-172 | 18/22 |
12.50 | 2:53:10 | 6:49 | 13:38 | 151 146-158 | 2058 | 152 126-172 | 11/31 |
13.00 | 3:01:26 | 8:16 | 16:32 | 148 130-159 | 2446 | 151 118-176 | 15/14 |
13.50 | 3:09:11 | 7:45 | 15:30 | 151 143-159 | 2340 | 144 102-174 | 19/18 |
14.00 | 3:15:51 | 6:40 | 13:21 | 148 142-156 | 1975 | 153 84-174 | 17/9 |
14.50 | 3:22:02 | 6:11 | 12:22 | 148 142-155 | 1829 | 159 128-174 | 27/33 |
15.00 | 3:28:22 | 6:20 | 12:41 | 150 139-157 | 1902 | 154 128-174 | 8/16 |
15.50 | 3:35:02 | 6:40 | 13:20 | 143 127-153 | 1906 | 150 126-174 | 7/8 |
15.93 | 3:40:14 | 5:12 | 12:05 | 154 142-169 | 1861 | 169 162-174 | 14/6 |
Heart
158/179max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 682m,
Range 248m, Flat prediction 3:26:30
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
100 8.7% | 14:10 |
85 7.0% | 15:15 |
64 12.1% | 19:29 |
51 13.3% | 16:40 |
38 7.7% | 17:50 |
28 8.3% | 17:42 |
See your biggest climbs |
Cadence
148 (190 max)
Stride Length: 79cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 61.4 | 167 | 11.2 | 2:15:18 | 12:04 |
Walk | 38.0 | 119 | 4.7 | 1:23:41 | 17:46 |
Still | 0.6 | - | - | 1:15 | - |
Benchmarks
Distance | Time | Mins/mi | WAVA | Fastest |
---|---|---|---|---|
100m | 28 | 7:35 | 40.35% | More |
200m | 59 | 7:53 | 41.79% | More |
400m | 2:09 | 8:38 | 39.99% | More |
800m | 4:35 | 9:13 | 44.48% | More |
1km | 5:50 | 9:24 | 45.45% | More |
Mile | 10:12 | 10:12 | 44.13% | More |
5k | 39:43 | 12:47 | 38.62% | More |
5 miles | 1:05:19 | 13:04 | 38.33% | More |
10k | 1:23:31 | 13:26 | 37.47% | More |
10 miles | 2:16:10 | 13:37 | 38.03% | More |
Half | 3:03:14 | 13:59 | 37.42% | More |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 11:43 | 11:43 | 38.45 |
5km | 38:56 | 12:32 | 39.40 |
5M | 1:04:29 | 12:54 | 38.82 |
10km | 1:21:11 | 13:04 | 38.55 |
10M | 2:14:27 | 13:27 | 38.52 |
Half | 2:59:00 | 13:40 | 38.01 |
20M | 4:40:18 | 14:01 | 38.46 |
Mara | 6:13:12 | 14:15 | 38.52 |
Bespoke Fields
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Very nice
Thanks 👍
Apart fromthe fall - just seen your notes
Added those after your comment. Currently soaking in a muscle soak bath
Good plan