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Fri 17th May 2024 at 12:03pm by ChrisHurk

Run > Trail Run

warm

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Time
39:28
Miles
3.60
Min/mi
10:58
Pacing
18.5%
WAVA
44.22
Stride(cm)
87
Cals
619
Cadence
168
BPM
137
%MHR
76.1
B/mi
1502
Asc(m)
49
Hillscore
9
Surface
Trail

Notes & Comments

2 laps of the Gogs. Got my confidence up enough to free run dogless. It is a hilly one. A few breaks, but happy that. Slow and high heart rate and Garmin says a 32 hour recovery!

1) 1mi - 10:34(10:34/mi) 132/151bpm [1394b/mi] 161cal 5.68/6.43mph
2) 1mi - 11:49(11:49/mi) 140/158bpm [1655b/mi] 180cal 5.08/6.41mph
3) 1mi - 10:42(10:42/mi) 144/158bpm [1540b/mi] 181cal 5.61/6.39mph
4) 0.6mi - 6:24(10:38/mi) 147/165bpm [1563b/mi] 97cal 5.64/7.45mph

10:34 11:49 10:42 6:24

Pin Map

0mi in 0

Pace

97%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:16	1:16	10:11	107 73-130	1089	169 120-182	2/2
0.25	3:50	2:34 +1:19	20:32	112 92-133	2300	170 166-172	0/10
0.38	5:12	1:22	10:57	135 133-138	1479	170 168-170	0/8
0.50	7:06	1:54 +36	15:11	131 121-138	1988	170 120-176	0/6
0.63	8:24	1:18	10:20	138 131-142	1427	173 170-176	1/5
0.75	9:44	1:20	10:40	139 132-146	1482	173 172-174	0/6
0.88	11:02	1:18	10:22	142 140-147	1471	171 168-174	0/6
1.00	12:29	1:27	11:38	146 142-151	1699	171 170-174	6/0
1.13	13:58	1:29	11:55	153 152-154	1823	171 168-172	5/0
1.25	15:32	1:34	12:33	152 146-158	1907	170 168-172	4/0
1.38	19:04	3:32 +2:06	28:17	131 98-156	3705	169 120-182	10/0
1.50	23:04	4:00 +2:33	31:57	133 113-153	4250	164 112-176	7/1
1.63	25:17	2:13 +42	17:44	133 119-151	2359	171 168-174	1/8
1.75	27:07	1:50 +17	14:42	143 138-148	2102	166 120-174	3/8
1.88	34:43	7:35 +6:08	1:00:43	130 111-157	7893	168 120-178	14/0
2.00	36:39	1:57 +34	15:34	140 130-150	2180	167 114-176	5/1
2.13	37:52	1:13	9:40	138 137-139	1335	169 168-172	3/6
2.25	39:10	1:18	10:25	138 129-146	1438	171 168-174	0/14
2.38	40:35	1:25	11:17	147 145-150	1659	171 168-172	0/4
2.50	41:54	1:19	10:35	149 146-151	1578	173 170-174	1/6
2.63	43:14	1:20	10:40	146 144-149	1557	174 172-174	2/6
2.75	44:35	1:21	10:46	141 129-148	1518	172 170-174	0/3
2.88	45:58	1:23	11:01	147 146-152	1620	173 172-174	8/0
3.00	49:57	3:59 +2:36	31:53	139 118-158	4431	168 120-178	7/0
3.13	53:54	3:57 +2:30	31:39	143 119-157	4525	160 106-174	9/0
3.25	57:38	3:44 +2:26	29:51	135 122-147	4030	169 120-178	7/1
3.38	59:36	1:58 +33	15:41	145 136-159	2275	168 120-178	1/7
3.50	1:00:54	1:18	10:24	157 152-160	1632	175 174-176	3/9
3.60	1:03:05	2:11 +1:14	21:38	147 134-165	3181	166 120-180	6/1

Heart

137/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 49m, Range 43m, Flat prediction 8:20

Elevation Graph

Biggest Climbs (m)	Min/mi
32 4.4%	27:40
32 3.2%	19:34
24 6.2%	40:10
See your biggest climbs

Cadence

168 (182 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	61.7	172	3.6	37:39	11:31
Walk	33.4	118	0.1	22:11	7:14:20
Pause	4.9	-	-	3:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:50	34.46%	More
800m	5:11	10:25	38.39%	More
1km	6:30	10:27	39.87%	More
Mile	10:37	10:37	41.44%	More
5k	51:13	16:29	29.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:09	10:09	43.31
5km	33:46	10:52	44.32
5M	55:54	11:11	43.64
10km	1:10:23	11:20	43.31
10M	1:56:34	11:39	43.25
Half	2:35:11	11:51	42.67
20M	4:03:01	12:09	43.17
Mara	5:23:33	12:21	43.24

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