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Sun 23rd Jun 2024 at 8:30am by Rosehip

Run > Race

Herts Hobble - Long

breezy
warm

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Time
7:34:47
Miles
26.68
Min/mi
17:03
Pacing
57.2%
WAVA
36.06
Stride(cm)
74
Cals
2872
Watts
154
Cadence
127
BPM
132
%MHR
74.3
B/mi
2254
Asc(m)
465
Hillscore
30
Surface
Mixed

Notes & Comments

19 comments

Chuffed to F with that

would have been sub 7:30 if we hadn’t been held at CP1 (because we got there too early! Never been told off for being too quick before

)
Full L50 kit

Struggled in the middle, wheezy in the heat marching uphill
Got the poles out for a practice btwn cp2 and3 but put them away at 3 and managed a few more little jogs
My back aches and my feet feel bashed but otherwise OK

Garmin back to productive, 5.0 base, overreaching .
Load 254

1) 1mi - 15:43(15:43/mi) 106/120bpm [1666b/mi] 100cal 151/228W
2) 1mi - 15:19(15:19/mi) 125/142bpm [1915b/mi] 116cal 175/252W
3) 1mi - 14:49(14:49/mi) 132/141bpm [1956b/mi] 112cal 170/227W
4) 1mi - 14:05(14:05/mi) 135/147bpm [1902b/mi] 104cal 174/234W
5) 1mi - 15:16(15:16/mi) 135/147bpm [2061b/mi] 111cal 172/252W
6) 1mi - 14:52(14:52/mi) 139/150bpm [2067b/mi] 118cal 181/281W
7) 1mi - 15:45(15:45/mi) 141/153bpm [2220b/mi] 122cal 177/295W
8) 0.28mi - 4:16(15:06/mi) 148/155bpm [2234b/mi] 36cal 193/259W

9) 0.13mi - 10:07(1:20:42/mi) 125/154bpm [10087b/mi] 31cal 5/255W CP1

10) 1mi - 17:10(17:10/mi) 140/149bpm [2404b/mi] 115cal 146/283W
11) 1mi - 15:32(15:32/mi) 139/149bpm [2158b/mi] 105cal 155/237W
12) 1mi - 16:15(16:15/mi) 140/150bpm [2274b/mi] 114cal 155/283W
13) 1mi - 15:57(15:57/mi) 146/158bpm [2328b/mi] 114cal 158/254W
14) 1mi - 17:02(17:02/mi) 140/154bpm [2385b/mi] 110cal 139/254W
15) 1mi - 16:42(16:42/mi) 142/151bpm [2370b/mi] 107cal 142/206W
16) 0.59mi - 10:11(17:12/mi) 138/147bpm [2375b/mi] 64cal 141/236W

17) 0.06mi - 4:58(1:26:07/mi) 118/133bpm [10162b/mi] 10cal 4/144W CP2

18) 1mi - 16:18(16:18/mi) 134/148bpm [2184b/mi] 105cal 148/242W
19) 1mi - 16:46(16:46/mi) 137/148bpm [2298b/mi] 106cal 141/233W
20) 1mi - 17:33(17:33/mi) 142/149bpm [2492b/mi] 112cal 133/212W
21) 1mi - 17:47(17:47/mi) 135/146bpm [2401b/mi] 101cal 120/186W
22) 1mi - 17:38(17:38/mi) 130/137bpm [2293b/mi] 99cal 122/182W
23) 1mi - 18:05(18:05/mi) 129/145bpm [2333b/mi] 100cal 116/179W
24) 1mi - 16:50(16:50/mi) 125/137bpm [2104b/mi] 96cal 127/204W
25) 0.8mi - 12:16(15:22/mi) 129/139bpm [1982b/mi] 75cal 154/252W

26) 0.06mi - 6:29(1:46:53/mi) 115/133bpm [12291b/mi] 14cal 2/116W CP3

27) 1mi - 18:07(18:07/mi) 123/138bpm [2228b/mi] 101cal 132/225W
28) 1mi - 17:34(17:34/mi) 123/135bpm [2161b/mi] 96cal 125/212W
29) 1mi - 17:40(17:40/mi) 125/135bpm [2209b/mi] 102cal 127/201W
30) 1mi - 16:12(16:12/mi) 127/138bpm [2058b/mi] 103cal 149/207W
31) 0.76mi - 11:33(15:13/mi) 127/138bpm [1932b/mi] 73cal 153/229W

15:43 15:19 14:49 14:05 15:16 14:52 15:45 4:16 10:07 17:10 15:32 16:15 15:57 17:02 16:42 10:11 4:58 16:18 16:46 17:33 17:47 17:38 18:05 16:50 12:16 6:29 18:07 17:34 17:40 16:12 11:33

	HellsBells Brilliant!
	♪♫ Synge ♪♫ Great work!
	Fenland Flier Excellent going.
	Velociraptor That's an impressive outing
	Ness Awesome
	Jaks That’s brilliant RH, well done 👏
	usc215 🇩🇪 great marathon! 👍
	Rosehip Thanks folks notes added
	RRR-CAZ 🇬🇧 Fantastic well done you 👍
	Bintmcskint Fabulous!!!!
	Totoro Absolutely brilliant!
	Totoro Absolutely brilliant!
	Rosehip thanks all ::
	EdJ Well done!
	alpenrose Great job - well done!
	Rosehip thank you
	northernslowcoach Really well done you
	Rosehip thanks Coachie
	runnyeyes Brilliant training.

Pace

89%

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	15:42	15:42	15:42	106 64-120	1664	129 106-162	158 54-228	8/18
2.00	31:01	15:19	15:19	125 110-142	1915	131 118-164	180 52-252	28/5
3.00	45:50	14:49	14:49	132 119-141	1955	132 120-164	171 62-227	10/4
4.00	59:55	14:05	14:05	135 126-147	1902	140 120-166	174 60-234	1/33
5.00	1:15:11	15:16	15:16	135 126-147	2061	131 112-166	173 52-252	13/4
6.00	1:30:04	14:52	14:52	139 118-150	2067	133 114-166	181 69-281	18/2
7.00	1:46:03	15:59 +15	15:59	141 111-153	2254	130 106-168	180 59-295	40/4
8.00	2:11:03	25:00	25:00	136 111-155	3400	126 90-174	174 9-283	32/17
9.00	2:26:46	15:42	15:42	137 124-145	2152	129 94-166	155 41-213	6/18
10.00	2:42:17	15:31	15:31	142 123-150	2203	134 110-170	179 46-283	30/25
11.00	2:58:05	15:48	15:48	140 128-151	2212	134 110-172	153 53-254	5/30
12.00	3:15:34	17:29	17:29	147 129-158	2570	121 86-166	160 45-254	44/10
13.00	3:32:20	16:47	16:47	139 126-151	2332	124 30-166	143 34-206	21/22
14.00	3:49:16	16:55	16:55	140 124-148	2369	129 40-168	151 26-236	3/8
15.00	4:09:41	20:25	20:25	130 97-148	2654	127 90-168	151 43-242	14/22
16.00	4:26:20	16:40	16:40	137 123-147	2282	129 86-172	150 44-222	14/27
17.00	4:43:49	17:29	17:29	142 133-149	2483	119 106-128	147 41-233	31/5
18.00	5:01:36	17:47	17:47	136 126-146	2419	117 38-128	129 35-186	13/5
19.00	5:19:14	17:38	17:38	130 118-137	2293	118 110-128	130 33-182	14/6
20.00	5:37:18	18:04	18:04	130 117-145	2348	120 102-128	131 43-179	8/8
21.00	5:54:25	17:07	17:07	125 114-134	2139	121 30-164	128 14-189	5/9
22.00	6:15:33	21:07	21:07	124 107-139	2619	137 82-172	152 9-252	1/43
23.00	6:33:22	17:50	17:50	124 114-138	2211	122 98-134	142 40-225	22/15
24.00	6:51:08	17:46	17:46	123 113-135	2186	123 80-136	138 9-212	15/30
25.00	7:08:36	17:27	17:27	124 111-133	2165	124 106-132	140 1-201	11/5
26.00	7:24:33	15:57	15:57	127 119-138	2026	131 116-244	154 121-207	13/15
26.68	7:35:01	10:28	15:29	126 117-138	1952	134 116-174	155 45-229	0/20

Heart

132/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 465m, Range 90m, Flat prediction 7:27:46

Elevation Graph

Biggest Climbs (m)	Min/mi
39 1.6%	15:05
30 3.3%	17:13
25 20.6%	1:34:30
23 6.9%	16:58
22 2.3%	17:30
22 1.7%	17:51
See your biggest climbs

Power

154W (295 max)

Power Graph

Power Bands

Cadence

127 (244 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	7.9	165	2.8	35:38	12:45
Walk	87.3	123	23.9	6:37:16	16:39
Still	4.8	-	-	21:52	-
Pause	0.1	-	-	15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	42	11:10	32.23%	More
200m	1:28	11:50	33.52%	More
400m	3:11	12:48	33.13%	More
800m	6:23	12:50	37.51%	More
1km	8:07	13:04	38.19%	More
Mile	13:45	13:45	37.79%	More
5k	45:24	14:37	39.66%	More
5 miles	1:14:16	14:51	39.25%	More
10k	1:32:58	14:58	39.03%	More
10 miles	2:41:52	16:11	37.10%	More
Half	3:33:41	16:19	37.59%	More
20 miles	5:37:00	16:51	36.41%	More
Mara	7:27:01	17:04	35.97%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:32	8:32	60.92
5km	33:41	10:50	53.47
5M	59:55	11:59	48.65
10km	1:17:57	12:33	46.55
10M	2:18:39	13:52	43.31
Half	3:12:16	14:41	41.42
20M	5:20:52	16:03	38.24
Mara	7:24:54	16:59	36.14

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