Athlete

Arthurramshaw

Race: Conwy Running

08:28

Overview

70,14

Distance

10:53:41

Time

11:03:04

Elapsed time

15:00

/mi

Pace

226

avg. Power

144

bpm

avg. Heart rate

178

bpm

max. Heart rate

9 587

kcal

Energy

24,88

VO2max

1062

TRIMP

1 552

Elevation

Laps

Manual Laps Computed Laps

	Distance	Time	Pace	diff
1.	1,61 km	13:48	13:48/mi	-1:12/mi
2.	1,61 km	14:23	14:23/mi	-0:37/mi
3.	1,61 km	10:52	10:52/mi	-4:08/mi
4.	1,61 km	15:18	15:18/mi	+0:18/mi
5.	1,61 km	13:12	13:12/mi	-1:48/mi
6.	1,61 km	12:18	12:18/mi	-2:42/mi
7.	1,61 km	13:25	13:25/mi	-1:35/mi
8.	1,61 km	11:56	11:56/mi	-3:04/mi
9.	1,61 km	11:30	11:30/mi	-3:30/mi
10.	1,61 km	17:33	17:33/mi	+2:33/mi
11.	1,61 km	17:17	17:17/mi	+2:17/mi
12.	1,61 km	10:41	10:41/mi	-4:19/mi
13.	1,61 km	11:32	11:32/mi	-3:28/mi
14.	1,61 km	28:26	28:26/mi	+13:26/mi
15.	1,61 km	16:30	16:30/mi	+1:30/mi
16.	1,61 km	13:23	13:23/mi	-1:37/mi
17.	1,61 km	12:03	12:03/mi	-2:57/mi
18.	1,61 km	20:20	20:20/mi	+5:20/mi
19.	1,61 km	12:36	12:36/mi	-2:24/mi
20.	1,61 km	13:51	13:51/mi	-1:09/mi
21.	1,61 km	14:18	14:18/mi	-0:42/mi
22.	1,61 km	10:33	10:33/mi	-4:27/mi
23.	1,61 km	12:13	12:13/mi	-2:47/mi
24.	1,61 km	15:24	15:24/mi	+0:24/mi
25.	1,61 km	12:22	12:22/mi	-2:38/mi
26.	1,61 km	10:06	10:06/mi	-4:54/mi
27.	1,61 km	19:47	19:47/mi	+4:47/mi
28.	1,61 km	19:15	19:15/mi	+4:15/mi
29.	1,61 km	15:31	15:31/mi	+0:31/mi
30.	1,61 km	15:23	15:23/mi	+0:23/mi
31.	1,61 km	19:39	19:39/mi	+4:39/mi
32.	1,61 km	23:12	23:12/mi	+8:12/mi
33.	1,61 km	16:38	16:38/mi	+1:38/mi
34.	1,61 km	11:23	11:23/mi	-3:37/mi
35.	1,61 km	18:08	18:08/mi	+3:08/mi
36.	1,61 km	12:37	12:37/mi	-2:23/mi
37.	1,61 km	15:26	15:26/mi	+0:26/mi
38.	1,61 km	16:37	16:37/mi	+1:37/mi
39.	1,61 km	16:08	16:08/mi	+1:08/mi
40.	1,61 km	15:04	15:04/mi	+0:04/mi
41.	1,61 km	16:17	16:17/mi	+1:17/mi
42.	1,61 km	14:31	14:31/mi	-0:29/mi
43.	1,61 km	14:49	14:49/mi	-0:11/mi
44.	0,94 km	7:29	12:53/mi	-2:07/mi
	Average (total)		15:00/mi

1st/2nd Half
	35,07 km	5:13:50	14:24/mi	-0:36/mi
	35,07 km	5:39:50	15:36/mi	+0:36/mi

Distance	Time	Pace	bpm	Power	elev.
1,61 km	13:47	13:48/mi	143 bpm	289 W	+77/-0
1,61 km	14:23	14:23/mi	144 bpm	261 W	+76/-1
1,61 km	10:52	10:53/mi	148 bpm	283 W	+4/-53
1,61 km	15:18	15:18/mi	152 bpm	255 W	+55/-8
1,61 km	13:13	13:12/mi	157 bpm	273 W	+16/-50
1,61 km	12:17	12:18/mi	153 bpm	276 W	+16/-52
1,61 km	13:25	13:25/mi	148 bpm	261 W	+29/-28
1,61 km	11:57	11:56/mi	145 bpm	266 W	+33/-20
1,61 km	11:30	11:30/mi	146 bpm	271 W	+24/-41
1,61 km	17:33	17:33/mi	138 bpm	225 W	+77/-20
1,61 km	17:17	17:18/mi	148 bpm	217 W	+92/-20
1,61 km	10:41	10:41/mi	151 bpm	258 W	+1/-92
1,61 km	11:32	11:32/mi	154 bpm	249 W	+0/-64
1,61 km	28:26	28:27/mi	142 bpm	209 W	+105/-48
1,61 km	16:29	16:30/mi	153 bpm	246 W	+44/-13
1,61 km	13:23	13:24/mi	160 bpm	271 W	+48/-33
1,61 km	12:04	12:03/mi	153 bpm	212 W	+5/-102
1,61 km	20:19	20:20/mi	152 bpm	210 W	+105/-8
1,61 km	12:35	12:37/mi	156 bpm	279 W	+40/-11
1,61 km	13:51	13:51/mi	152 bpm	244 W	+49/-8
1,61 km	14:19	14:18/mi	157 bpm	252 W	+84/-60
1,61 km	10:33	10:33/mi	149 bpm	258 W	+4/-46
1,61 km	12:13	12:13/mi	149 bpm	243 W	+24/-60
1,61 km	15:24	15:24/mi	141 bpm	209 W	+49/-20
1,61 km	12:22	12:22/mi	141 bpm	227 W	+9/-40
1,61 km	10:06	10:06/mi	137 bpm	223 W	+0/-124
1,61 km	19:47	19:48/mi	140 bpm	189 W	+66/-48
1,61 km	19:15	19:15/mi	147 bpm	219 W	+128/-2
1,61 km	15:30	15:31/mi	140 bpm	185 W	+28/-80
1,61 km	15:23	15:24/mi	147 bpm	165 W	+12/-126
1,61 km	19:40	19:39/mi	141 bpm	196 W	+102/-68
1,61 km	23:12	23:12/mi	135 bpm	148 W	+16/-28
1,61 km	16:37	16:38/mi	149 bpm	237 W	+24/-27
1,61 km	11:23	11:23/mi	144 bpm	219 W	+13/-119
1,61 km	18:08	18:08/mi	140 bpm	188 W	+68/-45
1,61 km	12:37	12:37/mi	137 bpm	202 W	+9/-114
1,61 km	15:25	15:26/mi	139 bpm	221 W	+26/-20
1,61 km	16:37	16:37/mi	133 bpm	214 W	+4/-18
1,61 km	16:08	16:08/mi	129 bpm	168 W	+0/-11
1,61 km	15:04	15:04/mi	132 bpm	189 W	+0/-7
1,61 km	16:17	16:18/mi	132 bpm	193 W	+0/-1
1,61 km	14:30	14:31/mi	135 bpm	192 W	+4/-0
1,61 km	14:49	14:49/mi	133 bpm	202 W	+26/-4
0,94 km	7:30	12:53/mi	139 bpm	245 W	+0/-8

Heart rate data

Heart rate Heart rate zones Performance condition Body Battery Stamina All

144

bpm

avg. Heart rate

178

bpm

max. Heart rate

9 587

kcal

Energy

1062

TRIMP

5,0

Training Effect

1,4

Anaerobic Training Effect

-5/-3

Performance condition

+6,3

Pa:Hr

+4,0

Pw:Hr

64,7

ml/kg

Peak Epoc

42 [131]

bpm

max. Heart rate drop

min. Stamina

avg. Stamina

min. Potential

avg. Potential

Zone		Time	Distance	Power	Pace
Zone 1 ≤ 145 bpm / 76 %HRmax	50,8 %	5:32:06	32,68 km	151 W	16:21/mi
Zone 2 ≤ 161 bpm / 84 %HRmax	43,4 %	4:43:26	33,10 km	203 W	13:47/mi
Zone 3 ≤ 175 bpm / 91 %HRmax	5,7 %	37:05	4,22 km	221 W	14:09/mi
Zone 4 ≤ 185 bpm / 96 %HRmax	0,2 %	1:04	0,14 km	267 W	12:28/mi
Zone 5 ≥ 186 bpm / 97 %HRmax	0,0 %	-	-	-	-

Pace data

Pace Pace zones All

15:00

/mi

avg. Pace

4,0

mph

avg. Speed

14:06

/mi

avg. GAP

24,88

Effective VO₂max

1,18 / 12:44

/mi

VI / xPace

1,10 / 12:48

/mi

VI / xGAP

0,62

Aerobic Efficiency

11:34

/mi

Required Critical Pace

24.49

Required Eff. VO2max

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 10:28/mi	76,0 %	8:07:40	42,03 km	143 bpm	143 W
Zone 2 10:26/mi - 9:41/mi	3,7 %	23:45	3,98 km	143 bpm	284 W
Zone 3 9:38/mi - 8:54/mi	9,0 %	57:47	10,14 km	148 bpm	314 W
Zone 4 8:53/mi - 8:03/mi	8,9 %	57:06	10,76 km	150 bpm	308 W
Zone 5 8:01/mi - 7:15/mi	1,9 %	12:25	2,59 km	152 bpm	284 W
Zone 6 7:13/mi - 6:28/mi	0,3 %	2:13	0,52 km	159 bpm	260 W
Zone 7 6:25/mi - 5:40/mi	0,1 %	0:26	0,12 km	158 bpm	306 W
Zone 8 5:38/mi - 4:50/mi	0,0 %	-	-	-	-
Zone 9 4:48/mi - …	0,0 %	-	-	-	-

Power data

Power Power zones All

226

avg. Power

2,76

W/kg

Specific power

248

xPower

1,10

Variability Index

0,65

Running Effectiveness

0,47

Efficiency Index

1,24

Aerobic Efficiency

286

Required Critical Power

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	24,6 %	2:41:05	10,33 km	142 bpm	25:06/mi
Zone 2 101 W - 200 W	29,3 %	3:11:45	17,87 km	138 bpm	17:16/mi
Zone 3 201 W - 300 W	28,5 %	3:06:37	23,41 km	148 bpm	12:50/mi
Zone 4 301 W - 400 W	16,1 %	1:45:10	17,09 km	149 bpm	9:54/mi
Zone 5 401 W - …	1,4 %	9:04	1,44 km	152 bpm	10:07/mi

Course and elevation data

70,14

Distance

+1 552/-1 709

Ascent/Descent

5,9

Climb Score

Percentage hilly

0,97

Uphill Efficiency

1,12

Downhill Efficiency

317

Vm/h

VAM

116,8

ft/mi

Relative elevation gain

4,65

avg. Gradient

85,66

Km-effort

Pentrefoelas - Cerrigydrudion - Llandderfel - Llangwm - Maerdy - Llanfihangel Glyn Myfyr - Betws Gwerfil Goch - Clocaenog - Derwen - Cyffylliog - Llanrhaeadr-yng-Nghinmeirch - Denbigh - Llandyrnog - Bodfari - Aberwheeler

Route name

Running Dynamics

Cadence Stride length Vertical ratio Oscillation Ground contact time Flight time All

104

spm

Cadence

1,03

Stride length

7,2

Vertical oscillation

7,0

Vertical ratio

291

Ground contact time

286

Flight time

49,6

Flight ratio

67983

Total steps

Miscellaneous

Additional notes Fit details (by file) Pauses Heading All

26.04.2026

Date

08:28

Time of day

cloudy

Weather condition

°C

Temperature

°C

Dew point

km/h

Wind speed

W / 254

Wind direction

Humidity

Cloud cover

1023

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Garmin Epix Pro

Device

Apple WeatherKit

Weather source

Garmin

Source

Race Result Hiraethog Trail FKT

Official distance: 70,1 km
Official time: 11:03:04
Effective VO₂max: 19,80
Age grade: 34,46 %

Age standard: 3:48:30, Open standard: 3:47:50
via tables by Alan Jones / WMA / USATF

50,01

VO2max estimate

80,1

Recovery time

5,0

Training effect

1,4

Anaerobic Training effect

-5/-3

Performance condition

472

TRIMP

7 698

Sweat loss

Tempo

Primary benefit

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)		Performance condition
1.	4:04:22	1:00	138 bpm	-6 bpm =	132 bpm	-3
2.	7:22:58	8:23	149 bpm	-40 bpm =	109 bpm	-3
		9:23