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Sun 25th Jun 2023 at 8:56am by Rosehip

Run > Run-Walk
  • Time
    8:56:33
  • Miles
    27.16
  • Min/mi
    19:45
  • Pacing
    50.3%
  • WAVA
    30.76
  • Stride(cm)
    68
  • Cals
    2923
  • Watts
    130
  • Cadence
    121
  • BPM
    123
  • %MHR
    69.1
  • B/mi
    2430
  • Asc(m)
    451
  • Hillscore
    22
  • Surface
    Trail

Notes & Comments

Herts Horrible Hobble
Thanks to Catvontrap for the company
Too much queueing in CPs
Too hot and rather rough underfoot to run much , but there were occasional jogs.

I suppose off no long runs its as good as it could have been.

4.5 aerobic, has me at 1% remaining stamina after 5.5 hours . Load 202, which feels a little mean
Training status is productive at last, but stupid thing still says only15% acclimatisation

My car said it was 28C at 6 o’clock this evening

Split Summary
===
1) 1mi - 17:43(17:43/mi) 105/129bpm [1861b/mi] 109cal 133/245W
2) 1mi - 16:49(16:49/mi) 116/131bpm [1951b/mi] 114cal 159/224W
3) 1mi - 15:40(15:40/mi) 121/139bpm [1895b/mi] 105cal 153/223W
4) 1mi - 16:06(16:06/mi) 120/130bpm [1932b/mi] 100cal 139/210W
5) 1mi - 17:15(17:15/mi) 123/137bpm [2121b/mi] 106cal 133/204W
6) 1mi - 17:35(17:35/mi) 120/140bpm [2111b/mi] 105cal 121/229W
7) 1mi - 15:59(15:59/mi) 128/143bpm [2046b/mi] 103cal 147/229W
8) 0.9mi - 16:01(17:48/mi) 127/143bpm [2261b/mi] 100cal 130/204W
9) 0.09mi - 8:29(1:32:17/mi) 119/132bpm [10981b/mi] 31cal 1/126W cp 1
10) 1mi - 18:20(18:20/mi) 120/139bpm [2201b/mi] 96cal 112/186W
11) 1mi - 18:59(18:59/mi) 128/140bpm [2430b/mi] 110cal 117/182W
12) 1mi - 18:17(18:17/mi) 131/143bpm [2395b/mi] 110cal 118/207W
13) 1mi - 22:20(22:20/mi) 133/143bpm [2970b/mi] 133cal 104/205W stopped to apply more suncream
14) 1mi - 22:45(22:45/mi) 126/138bpm [2866b/mi] 117cal 86/205W
15) 1mi - 19:05(19:05/mi) 131/138bpm [2499b/mi] 100cal 107/172W
16) 0.4mi - 7:52(19:54/mi) 134/140bpm [2667b/mi] 46cal 115/205W
17) 0.11mi - 14:37(2:16:59/mi) 118/133bpm [16164b/mi] 37cal 1/142W cp2
18) 1mi - 21:48(21:48/mi) 122/143bpm [2659b/mi] 107cal 90/203W
19) 1mi - 19:58(19:58/mi) 126/136bpm [2516b/mi] 105cal 107/203W
20) 1mi - 19:15(19:15/mi) 125/136bpm [2407b/mi] 99cal 105/215W
21) 1mi - 21:35(21:35/mi) 121/131bpm [2611b/mi] 99cal 86/160W
22) 1mi - 19:50(19:50/mi) 122/130bpm [2419b/mi] 103cal 104/178W
23) 1mi - 19:18(19:18/mi) 118/129bpm [2278b/mi] 97cal 103/182W
24) 0.28mi - 5:05(18:08/mi) 117/124bpm [2122b/mi] 26cal 109/150W
25) 0.08mi - 8:23(1:43:20/mi) 114/125bpm [11780b/mi] 24cal 1/152W cp3
26) 1mi - 20:05(20:05/mi) 120/133bpm [2411b/mi] 108cal 109/249W
27) 1mi - 18:57(18:57/mi) 118/129bpm [2237b/mi] 96cal 110/232W
28) 1mi - 18:39(18:39/mi) 123/136bpm [2293b/mi] 102cal 107/224W
29) 1mi - 19:00(19:00/mi) 123/132bpm [2338b/mi] 108cal 110/199W
30) 1mi - 19:06(19:06/mi) 124/132bpm [2368b/mi] 97cal 108/191W
31) 1mi - 16:11(16:11/mi) 129/143bpm [2088b/mi] 100cal 137/229W
32) 0.13mi - 2:12(17:07/mi) 126/132bpm [2157b/mi] 12cal 123/151W
33) 0.18mi - 3:19(18:30/mi) 123/131bpm [2276b/mi] 18cal 109/179W
17:43 16:49 15:40 16:06 17:15 17:35 15:59 16:01 8:29 18:20 18:59 18:17 22:20 22:45 19:05 7:52 14:37 21:48 19:58 19:15 21:35 19:50 19:18 5:05 8:23 20:05 18:57 18:39 19:00 19:06 16:11 2:12 3:19
Ness
Well done 👏👏👏
Bintmcskint
Blimey!
flanker
Good training!
GimmeMedals
Fabulous mileage. Well done!
Jaks
Oh, very nice. Well done 👏👏
♪♫ Synge ♪♫
Well done! Barely a mile over 20 mins anywhere there, so hopefully that’s encouraging!
EdJ
Well done for getting through that! Good toughening upon several ways.
Velociraptor
Well done :) That pace will translate into a good Lakeland 50 :)
Rosehip
Thanks folks :)
Snail
Question is - did our paths cross? I'm guessing so. It was hottest marathon walk I've done
northernslowcoach
Oh my, very well done you :)
Rosehip
Probably Snail :) I had a fetch buff on my wrist but otherwise incognito
alpenrose
Great hobbling, well done!

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.00 17:42 17:42 17:42 105 72-129 1859 126 96-166 150 19-245 21/18
2.00 34:31 16:49 16:49 116 102-131 1950 126 110-162 161 34-224 38/11
3.00 50:11 15:40 15:40 121 111-139 1896 131 80-164 156 37-223 11/6
4.00 1:06:40 16:29 +23 16:29 120 109-130 1979 132 90-166 149 42-210 9/30
5.00 1:23:55 17:14 17:14 123 108-137 2121 122 30-136 140 32-204 18/5
6.00 1:41:30 17:35 17:35 120 105-140 2110 124 32-132 137 7-229 8/14
7.00 1:57:29 16:00 16:00 128 115-143 2047 129 82-166 152 48-229 7/19
8.00 2:22:27 24:58 24:58 124 103-143 3095 123 32-162 143 1-204 22/16
9.00 2:40:28 18:01 18:01 120 107-139 2162 121 100-136 124 41-186 10/37
10.00 2:59:27 18:59 18:59 128 114-140 2430 118 92-130 128 1-182 26/15
11.00 3:17:47 18:21 18:21 131 113-143 2403 121 82-174 129 5-207 17/29
12.00 3:42:13 24:25 24:25 133 111-143 3248 117 80-136 132 16-205 33/2
13.00 4:02:51 20:38 20:38 126 106-138 2600 116 38-128 121 10-205 10/8
14.00 4:21:53 19:02 19:02 131 115-138 2493 118 104-232 118 37-205 5/11
15.00 4:55:38 33:45 33:45 122 104-140 4118 115 82-124 118 11-203 22/16
16.00 5:15:42 20:03 20:03 126 110-143 2527 115 80-234 117 28-203 17/19
17.00 5:36:07 20:25 20:25 124 111-133 2532 117 30-128 116 35-197 14/12
18.00 5:56:31 20:24 20:24 124 98-136 2529 116 86-136 115 5-215 10/12
19.00 6:17:16 20:45 20:45 122 114-130 2532 118 98-128 123 1-178 17/7
20.00 6:37:09 19:53 +28 19:53 120 109-129 2386 117 96-136 117 16-182 10/14
21.00 7:02:47 25:38 25:38 116 101-127 2974 118 80-146 113 1-178 7/28
22.00 7:22:32 19:45 19:45 121 112-133 2389 115 82-124 125 34-249 26/6
23.00 7:41:32 19:00 19:00 118 106-136 2242 119 84-166 126 9-232 12/22
24.00 8:00:15 18:43 18:43 122 111-136 2284 123 106-166 125 4-195 9/19
25.00 8:19:23 19:08 19:08 124 111-132 2373 119 82-158 127 3-199 23/0
26.00 8:38:02 18:39 18:39 123 113-132 2293 119 96-132 116 20-191 6/26
27.00 8:57:12 19:11 +2:50 19:11 130 116-143 2493 128 82-250 141 11-229 8/23
27.16 9:00:14 3:02 18:40 123 117-131 2295 120 114-128 126 99-179 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 143 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    43 2.0% 16:06
    32 2.3% 20:39
    30 2.3% 18:18
    27 2.6% 27:49
    26 1.1% 18:50
    15 1.2% 17:26

  • Cadence Distribution

    121 avge / 250 max Stride Length: 68cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 2.3 163 0.9 8:58 13:21
    Walk 87.9 119 26.2 7:57:58 18:14
    Still 9.1 - - 49:37 -
    Pause 0.7 - - 3:41 -

  • Power Distribution

    130W (249 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 42 11:10 31.89% More
    200m 1:32 12:23 31.75% More
    400m 3:26 13:51 30.34% More
    800m 7:27 14:59 31.66% More
    1km 9:26 15:11 32.41% More
    Mile 15:38 15:38 32.84% More
    5k 50:26 16:14 35.27% More
    5 miles 1:22:57 16:35 34.70% More
    10k 1:43:13 16:37 34.72% More
    10 miles 2:59:12 17:55 33.08% More
    Half 4:04:35 18:40 32.41% More
    20 miles 6:36:54 19:51 30.51% More
    Mara 8:39:53 19:51 30.51% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:52 9:52 52.06
    5km 38:54 12:31 45.72
    5M 1:09:11 13:50 41.61
    10km 1:30:00 14:29 39.82
    10M 2:40:06 16:01 37.03
    Half 3:41:59 16:57 35.40
    20M 6:10:28 18:31 32.68
    Mara 8:33:41 19:36 30.88

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