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Sat 11th Nov 2023 at 7:30am by Sampson

Run > General
  • Time
    8:18:58
  • Miles
    40.02
  • Min/mi
    12:28
  • Pacing
    33.9%
  • WAVA
    40.92
  • Stride(cm)
    82
  • Cals
    4802
  • Watts
    278
  • Cadence
    158
  • BPM
    166
  • %MHR
    85
  • B/mi
    2068
  • Asc(m)
    618
  • Hillscore
    24
  • Surface
    Mixed

Notes & Comments

Lesson 1: don't trust Garmin's UltraTrac. This was a 40-mile run and my watch said 74k and I did not get lost!
Lesson 2: Gore-Tex shoes and waterproof socks are incredible 🤩
Lesson 3: running in mud is haaaaard

An excellent event on a beautiful day, despite the tough conditions. Plenty of friends made en route. Too quick running with two tri fellas on the second leg, but worth it for the chat. Watch hit 40 miles 10 miles from the end, which was totally confusing and disheartening. Oh well! Didn't really need to stop running though, which I count as a win - only walked for hills, mud, food, and chatting to the family.

Split Summary
===
1) 1km - 6:38(6:38/km) 136/152bpm [901b/km] 67cal 283/596W
2) 1km - 5:30(5:30/km) 148/156bpm [814b/km] 62cal 300/325W
3) 1km - 5:40(5:40/km) 146/151bpm [828b/km] 61cal 294/368W
4) 1km - 5:30(5:30/km) 153/164bpm [842b/km] 64cal 305/333W
5) 1km - 5:34(5:34/km) 158/162bpm [879b/km] 67cal 304/355W
6) 1km - 5:42(5:42/km) 154/160bpm [879b/km] 63cal 298/389W
7) 1km - 5:25(5:25/km) 152/160bpm [823b/km] 57cal 314/373W
8) 1km - 5:17(5:17/km) 150/155bpm [793b/km] 52cal 315/363W
9) 1km - 5:16(5:16/km) 159/168bpm [839b/km] 61cal 324/395W
10) 1km - 5:29(5:29/km) 157/162bpm [860b/km] 60cal 288/397W
11) 1km - 5:24(5:24/km) 156/167bpm [843b/km] 55cal 317/364W
12) 1km - 5:39(5:39/km) 172/183bpm [973b/km] 75cal 292/332W
13) 1km - 5:22(5:22/km) 172/178bpm [922b/km] 71cal 300/346W
14) 1km - 5:24(5:24/km) 172/180bpm [930b/km] 71cal 301/343W
15) 1km - 5:36(5:36/km) 173/179bpm [968b/km] 74cal 289/389W
16) 1km - 6:01(6:01/km) 168/176bpm [1010b/km] 73cal 287/409W
17) 1km - 6:20(6:20/km) 173/182bpm [1095b/km] 81cal 264/391W
18) 1km - 6:09(6:09/km) 173/187bpm [1064b/km] 77cal 276/358W
19) 1km - 6:07(6:07/km) 178/188bpm [1090b/km] 81cal 266/360W
20) 1km - 5:19(5:19/km) 181/184bpm [962b/km] 74cal 318/363W
21) 1km - 5:47(5:47/km) 175/182bpm [1013b/km] 74cal 285/354W
22) 1km - 5:36(5:36/km) 177/183bpm [990b/km] 73cal 305/418W
23) 1km - 5:30(5:30/km) 178/183bpm [980b/km] 73cal 305/338W
24) 1km - 5:26(5:26/km) 155/177bpm [841b/km] 24cal 326/417W
25) 1km - 5:20(5:20/km) 158/166bpm [843b/km] 26cal 335/377W
26) 1km - 5:20(5:20/km) 170/177bpm [906b/km] 56cal 315/370W
27) 1km - 5:50(5:50/km) 171/180bpm [997b/km] 64cal 298/400W
28) 1km - 5:29(5:29/km) 172/181bpm [943b/km] 62cal 320/398W
29) 1km - 5:21(5:21/km) 167/178bpm [894b/km] 48cal 305/386W
30) 1km - 6:00(6:00/km) 169/183bpm [1015b/km] 58cal 278/372W
31) 1km - 5:05(5:05/km) 181/187bpm [921b/km] 69cal 320/379W
32) 1km - 5:16(5:16/km) 185/188bpm [975b/km] 75cal 319/386W
33) 1km - 5:32(5:32/km) 183/185bpm [1012b/km] 77cal 297/343W
34) 1km - 5:31(5:31/km) 181/187bpm [1000b/km] 74cal 291/324W
35) 1km - 6:03(6:03/km) 173/178bpm [1046b/km] 67cal 280/339W
36) 1km - 6:35(6:35/km) 174/177bpm [1144b/km] 74cal 262/355W
37) 1km - 10:43(10:43/km) 157/176bpm [1684b/km] 60cal 135/449W
38) 1km - 6:15(6:15/km) 178/186bpm [1111b/km] 77cal 265/428W
39) 1km - 7:23(7:23/km) 167/191bpm [1233b/km] 62cal 208/413W
40) 1km - 5:53(5:53/km) 187/194bpm [1101b/km] 85cal 288/332W
41) 1km - 6:01(6:01/km) 184/194bpm [1108b/km] 84cal 276/317W
42) 1km - 7:30(7:30/km) 177/184bpm [1327b/km] 89cal 222/308W
43) 1km - 6:53(6:53/km) 180/191bpm [1240b/km] 82cal 245/387W
44) 1km - 6:13(6:13/km) 182/188bpm [1130b/km] 85cal 264/345W
45) 1km - 7:30(7:30/km) 177/185bpm [1328b/km] 84cal 227/322W
46) 1km - 8:07(8:07/km) 163/182bpm [1323b/km] 61cal 203/353W
47) 1km - 8:18(8:18/km) 146/174bpm [1211b/km] 27cal 212/358W
48) 1km - 6:05(6:05/km) 169/178bpm [1028b/km] 50cal 288/359W
49) 1km - 6:20(6:20/km) 174/180bpm [1102b/km] 69cal 276/353W
50) 1km - 6:26(6:26/km) 174/179bpm [1120b/km] 71cal 266/334W
51) 1km - 8:27(8:27/km) 176/200bpm [1486b/km] 90cal 223/390W
52) 1km - 6:37(6:37/km) 175/199bpm [1157b/km] 57cal 267/370W
53) 1km - 6:54(6:54/km) 172/181bpm [1187b/km] 65cal 263/415W
54) 1km - 8:20(8:20/km) 162/180bpm [1350b/km] 43cal 209/367W
55) 1km - 7:13(7:13/km) 170/182bpm [1227b/km] 58cal 241/358W
56) 1km - 6:14(6:14/km) 179/189bpm [1115b/km] 77cal 287/403W
57) 1km - 19:42(19:42/km) 147/183bpm [2896b/km] 70cal 69/414W
58) 1km - 9:22(9:22/km) 171/189bpm [1601b/km] 87cal 173/372W
59) 1km - 9:13(9:13/km) 168/184bpm [1547b/km] 81cal 169/463W
60) 1km - 5:58(5:58/km) 171/191bpm [1020b/km] 52cal 276/482W
61) 1km - 5:52(5:52/km) 168/176bpm [986b/km] 46cal 276/341W
62) 1km - 8:25(8:25/km) 146/175bpm [1229b/km] 32cal 177/325W
63) 1km - 10:00(10:00/km) 157/184bpm [1571b/km] 63cal 148/352W
64) 1km - 8:14(8:14/km) 146/176bpm [1203b/km] 35cal 185/308W
65) 1km - 6:08(6:08/km) 182/188bpm [1117b/km] 85cal 283/361W
66) 1km - 10:05(10:05/km) 161/180bpm [1624b/km] 71cal 132/381W
67) 1km - 8:57(8:57/km) 151/176bpm [1352b/km] 42cal 171/382W
68) 1km - 5:33(5:33/km) 179/187bpm [993b/km] 73cal 324/362W
69) 1km - 6:54(6:54/km) 167/182bpm [1153b/km] 58cal 234/335W
70) 1km - 9:00(9:00/km) 142/173bpm [1279b/km] 35cal 146/412W
71) 1km - 8:23(8:23/km) 148/174bpm [1242b/km] 41cal 156/368W
72) 1km - 7:38(7:38/km) 157/175bpm [1198b/km] 44cal 204/351W
73) 1km - 6:20(6:20/km) 174/182bpm [1102b/km] 78cal 269/422W
74) 1km - 6:04(6:04/km) 180/188bpm [1093b/km] 82cal 281/438W
75) 0.09km - 43(7:45/km) 190/192bpm [1471b/km] 11cal 288/452W
6:38 5:30 5:40 5:30 5:34 5:42 5:25 5:17 5:16 5:29 5:24 5:39 5:22 5:24 5:36 6:01 6:20 6:09 6:07 5:19 5:47 5:36 5:30 5:26 5:20 5:20 5:50 5:29 5:21 6:00 5:05 5:16 5:32 5:31 6:03 6:35 10:43 6:15 7:23 5:53 6:01 7:30 6:53 6:13 7:30 8:07 8:18 6:05 6:20 6:26 8:27

Map
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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.
2.00 18:49 18:49 +1 9:25 144 87-160 1355 161 82-168 302 93-596 61/30
4.00 36:47 17:58 8:59 155 143-164 1393 161 134-170 309 227-389 45/42
6.00 53:54 17:06 8:33 155 147-168 1326 163 156-170 315 224-397 44/36
8.00 1:11:34 17:40 8:50 165 150-183 1458 163 122-172 309 133-392 27/50
10.00 1:29:48 18:14 9:07 171 158-180 1559 162 110-170 299 4-409 57/65
12.00 1:49:32 19:44 +3 9:52 175 158-188 1727 164 94-180 298 18-391 37/42
14.00 2:07:35 18:04 9:02 177 169-184 1598 163 128-172 304 224-418 56/36
16.00 2:24:48 17:13 8:36 163 147-183 1403 165 140-178 325 282-417 54/65
18.00 2:42:38 17:50 8:55 170 159-181 1515 165 84-190 316 223-400 39/53
20.00 3:00:11 17:33 8:47 178 159-188 1562 164 94-176 309 46-386 54/53
22.00 3:19:16 19:05 9:32 178 164-187 1698 159 92-168 286 10-355 31/33
24.00 3:45:11 25:55 +4 12:58 165 131-186 2138 151 94-230 249 2-449 41/37
26.00 4:05:13 20:03 10:01 183 173-194 1834 162 146-172 279 39-370 36/34
28.00 4:27:41 22:27 +3 11:14 179 149-191 2010 154 82-236 259 1-387 49/41
30.00 4:51:34 23:53 +2 11:57 159 101-182 1899 153 94-174 258 10-359 67/30
32.00 5:14:11 22:37 +1 11:18 176 139-200 1990 162 86-180 289 180-390 65/49
34.00 5:37:23 23:12 +2 11:36 167 145-181 1937 156 38-242 264 2-415 42/44
36.00 6:14:32 37:09 +7 18:35 160 124-189 2972 149 80-230 242 1-414 44/35
38.00 6:37:26 22:53 +1 11:27 168 131-191 1923 161 82-216 266 1-482 25/38
40.00 7:05:16 27:51 +2 13:55 152 106-186 2117 142 80-240 212 1-352 28/24
42.00 7:31:30 26:14 +3 13:07 162 124-188 2125 151 84-176 250 2-382 28/25
44.00 7:56:06 24:35 +1 12:18 155 117-187 1905 154 90-250 234 1-412 22/38
46.00 8:18:14 22:08 +1 11:04 167 130-188 1848 154 80-246 269 1-438 43/56
46.06 8:18:58 44 12:40 190 188-192 2407 163 158-168 354 132-452 5/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    166 avge / 200 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    37 2.8% 8:55
    21 10.1% 17:04
    16 3.9% 11:00
    16 3.2% 9:28
    15 4.1% 9:44
    14 3.7% 9:24

  • Cadence Distribution

    158 avge / 250 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.9 162 43.7 6:58:45 9:36
    Walk 8.7 109 2.4 43:14 18:08
    Still 7.4 - - 36:47 -
    Pause 0.0 - - 12 -

  • Power Distribution

    278W (596 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:42 38.74% More
    800m 4:01 8:05 42.10% More
    1km 5:03 8:08 44.20% More
    Mile 8:18 8:18 47.06% More
    5k 26:47 8:37 48.70% More
    5 miles 43:26 8:41 49.08% More
    10k 54:15 8:44 49.11% More
    10 miles 1:28:38 8:52 49.18% More
    Half 1:57:39 8:59 49.21% More
    20 miles 2:59:14 8:58 50.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:00 10:00 39.03
    5km 33:14 10:42 39.26
    5M 55:02 11:00 38.74
    10km 1:09:17 11:09 38.45
    10M 1:54:43 11:28 38.00
    Half 2:32:45 11:40 37.59
    20M 3:59:12 11:58 37.62
    Mara 5:18:28 12:09 37.83

Photos



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Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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