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Sun 24th Sep 2023 at 10:05am by IanS

Run > Trail Run

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Time
2:48:21
Miles
13.16
Min/mi
12:48
Pacing
78.5%
WAVA
42.44
Stride(cm)
88
Cals
1510
Cadence
143
Asc(m)
228
Hillscore
35
Surface
Trail

Notes & Comments

LSP (log slow plod), longest run this year, happy enough to grind out a half after a busy day yesterday. Even managed a bit quicker than expected.
==========================
Split Summary
===
1) 1mi - 14:13(14:13/mi) 112cal 4.22/6.7mph
2) 1mi - 14:04(14:04/mi) 110cal 4.27/6.49mph
3) 1mi - 12:00(12:00/mi) 120cal 5/6.47mph
4) 1mi - 11:57(11:57/mi) 118cal 5.02/6.57mph
5) 1mi - 13:43(13:43/mi) 110cal 4.37/6.28mph
6) 1mi - 12:59(12:59/mi) 112cal 4.62/6.43mph
7) 1mi - 12:22(12:22/mi) 114cal 4.85/6.85mph
8) 1mi - 11:09(11:09/mi) 124cal 5.38/6.39mph
9) 1mi - 11:04(11:04/mi) 117cal 5.42/6.62mph
10) 1mi - 12:13(12:13/mi) 118cal 4.91/6.74mph
11) 1mi - 13:10(13:10/mi) 116cal 4.55/6.51mph
12) 1mi - 14:33(14:33/mi) 102cal 4.12/7.35mph
13) 1mi - 12:14(12:14/mi) 122cal 4.9/6.51mph
14) 0.16mi - 2:41(16:59/mi) 15cal 3.53/6.05mph

14:13 14:04 12:00 11:57 13:43 12:59 12:22 11:09 11:04 12:13 13:10 14:33 12:14 2:41

Map

Dreghorn-Bonaly-Clubbiedean-Torduff-Easter Kinleith-Poets Glen-B

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:53	6:53	13:46	141 110-168	57/37
1.00	14:13	7:20	14:39	137 112-164	42/41
1.50	20:59	6:46	13:32	139 114-162	51/35
2.00	28:17	7:18	14:36	126 96-162	61/40
2.50	33:58	5:42	11:23	150 112-164	47/21
3.00	40:18	6:20	12:40	143 102-166	59/36
3.50	46:08	5:50	11:41	151 116-166	34/37
4.00	52:13	6:05	12:10	149 118-168	19/46
4.50	59:14	7:00	14:01	146 116-224	29/69
5.00	1:05:53	6:39	13:19	137 80-164	40/39
5.50	1:12:00	6:07	12:13	144 110-166	41/29
6.00	1:18:56	6:56	13:53	137 110-166	49/53
6.50	1:25:16	6:20	12:40	141 112-168	42/38
7.00	1:31:15	5:59	11:59	148 118-164	45/53
7.50	1:36:58	5:43	11:26	153 118-164	49/52
8.00	1:42:26	5:28	10:56	156 116-164	31/39
8.50	1:48:23	5:57	11:54	148 120-164	46/73
9.00	1:53:30	5:06	10:13	155 118-164	64/51
9.50	1:59:44	6:15	12:29	145 122-166	48/67
10.00	2:05:43	5:58	11:57	150 118-168	46/63
10.50	2:11:14	5:31	11:01	155 114-168	58/53
11.00	2:18:49	7:35	15:10	134 106-166	46/32
11.50	2:26:18	7:29	14:58	128 110-164	57/30
12.00	2:33:25	7:08	14:15	136 108-178	47/54
12.50	2:39:26	6:00	12:01	152 118-172	43/49
13.00	2:45:40	6:14	12:29	148 114-168	44/51
13.16	2:48:21	2:41	17:05	123 102-168	14/7

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
27	20.9%	21:14
22	10.7%	13:35
21	8.3%	10:37
20	9.7%	10:49
20	9.3%	15:45
19	10.7%	13:08

Cadence Distribution
143 avge / 224 max Stride Length: 88cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	49.0	162	8	1:22:30	10:21
Walk	51.0	118	5.2	1:25:51	16:33

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:54	39.81%	More
800m	4:58	9:59	42.42%	More
1km	6:38	10:40	41.89%	More
Mile	10:55	10:55	44.11%	More
5k	35:17	11:21	44.99%	More
5 miles	58:51	11:46	44.10%	More
10k	1:14:35	12:00	43.51%	More
10 miles	2:04:04	12:24	43.03%	More
Half	2:47:18	12:46	42.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:01	9:01	53.44
5km	32:40	10:31	48.59
5M	56:05	11:13	46.28
10km	1:11:47	11:33	45.20
10M	2:03:14	12:19	43.32
Half	2:47:29	12:47	42.11
20M	4:30:50	13:33	40.81
Mara	6:08:03	14:03	40.20

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