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Thu 9th Nov 2023 at 6:07am by Ness

Run > General

Good
cold

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Time
1:30:28
Miles
8.00
Min/mi
11:19
Pacing
88.9%
WAVA
50.45
Stride(cm)
85
Cals
776
Cadence
167
BPM
130
%MHR
70.5
B/mi
1475
Asc(m)
120
Hillscore
9
Surface
Road

Notes & Comments

Legs didn't feel up to the scheduled tempo session so opted for a slightly longer gentler paced one instead....
1) 1mi - 11:16(11:16/mi) 125/135bpm [1409b/mi] 92cal
2) 1mi - 11:38(11:38/mi) 130/142bpm [1511b/mi] 102cal
3) 1mi - 11:27(11:27/mi) 129/142bpm [1477b/mi] 101cal
4) 1mi - 11:23(11:23/mi) 129/139bpm [1469b/mi] 100cal
5) 1mi - 11:16(11:16/mi) 133/141bpm [1498b/mi] 98cal
6) 1mi - 11:21(11:21/mi) 132/142bpm [1499b/mi] 97cal
7) 1mi - 11:16(11:16/mi) 129/138bpm [1454b/mi] 92cal
8) 1mi - 10:49(10:49/mi) 135/149bpm [1461b/mi] 94cal
9) 0mi - 1(6:00/mi) 142/142bpm [851b/mi]

11:16 11:38 11:27 11:23 11:16 11:21 11:16 10:49 1

	Jaks Nice mileage again Ness, well done 👏
	Alice the Camel Nice!
	Ness Thanks 😊
	Sigh Good decision, well done!
	LipGloss You ate so disciplined, well done. Wish i was
	Rosehip Well done
	Autumnleaves You listened to your legs
	Ness Thanks, all 😊 (Trying to learn the lessons from last year with the injuries and niggles, Lip Gloss. 🤞)
	geordiegirl Listening to your body will give greater results well done Ness (sorry for lack of comments lately I’m back now!)
	Velociraptor Well done
	Ness Thanks Vrap and GG. 😊 Completely understand GG. It looked like an amazing holiday and that was the main thing. Your comments are always very welcome but there's no obligation on your part. x

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

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.	Ascent mtrs Asc.
0.25	3:03	3:03 +12	12:11	117 90-128	1426	164 158-166	3/6
0.50	5:56	2:53	11:31	127 118-134	1462	165 162-168	6/4
0.75	8:42	2:46	11:04	130 120-135	1438	168 166-170	3/4
1.00	11:28	2:47	11:08	126 120-130	1402	167 166-170	0/8
1.25	14:20	2:52	11:27	130 123-135	1489	166 162-170	8/2
1.50	17:07	2:47	11:08	126 121-130	1403	167 162-170	4/4
1.75	20:04	2:57	11:48	129 121-137	1523	166 162-168	9/2
2.00	23:06	3:02	12:08	135 129-142	1637	165 160-168	11/1
2.25	25:58	2:52	11:27	134 125-142	1535	167 164-170	11/0
2.50	28:49	2:51	11:24	128 122-132	1460	168 166-170	3/1
2.75	31:42	2:53	11:31	127 120-133	1464	167 164-170	6/1
3.00	34:33	2:51	11:23	129 124-135	1469	168 164-170	5/2
3.25	37:23	2:50	11:21	126 123-130	1430	168 164-172	3/3
3.50	40:13	2:50	11:22	129 122-133	1466	167 164-168	5/2
3.75	43:05	2:51	11:26	130 125-135	1485	167 164-168	3/2
4.00	45:56	2:51	11:26	132 127-137	1509	167 164-170	12/0
4.25	48:52	2:56	11:44	137 134-140	1606	166 164-168	6/1
4.50	51:36	2:44	10:54	131 127-136	1429	169 166-172	1/9
4.75	54:23	2:48	11:10	133 125-140	1485	169 166-172	3/2
5.00	57:13	2:49	11:17	133 129-139	1501	168 164-172	2/2
5.25	1:00:07	2:54	11:36	133 130-141	1543	167 164-170	2/7
5.50	1:02:52	2:45	11:01	131 128-134	1443	168 166-170	3/4
5.75	1:05:43	2:51	11:25	130 125-137	1485	167 164-170	6/1
6.00	1:08:33	2:50	11:21	134 128-139	1521	166 164-170	5/1
6.25	1:11:29	2:56	11:44	132 129-138	1548	166 164-170	7/2
6.50	1:15:14	3:45 +53	14:58	126 109-134	1886	166 162-168	6/3
6.75	1:18:06	2:52	11:28	131 127-136	1501	168 162-172	0/16
7.00	1:20:43	2:37	10:28	129 124-134	1351	170 164-174	0/13
7.25	1:23:20	2:38	10:30	130 121-136	1365	171 168-174	0/8
7.50	1:26:05	2:44 +7	10:57	134 127-140	1467	171 168-174	0/9
7.75	1:28:49	2:44	10:57	135 130-140	1478	168 162-172	11/0
8.00	1:31:39	2:50	11:22	141 136-149	1602	168 162-172	4/4

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
130 avge / 149 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

Edit elevation profile | See your biggest in the last 365 days

Climb	Gradient	Min/mi
64	1.4%	11:33
17	1.1%	11:31
12	3.1%	11:31

Cadence Distribution
167 avge / 174 max Stride Length: 85cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	98.8	167	8	1:30:35	11:27
Pause	1.2	-	-	1:05	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:34	10:19	39.96%	More
800m	5:11	10:25	44.24%	More
1km	6:29	10:25	45.95%	More
Mile	10:38	10:38	47.17%	More
5k	35:11	11:19	49.33%	More
5 miles	56:55	11:23	49.35%	More
10k	1:11:02	11:26	49.23%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:35	9:35	52.36
5km	32:34	10:29	53.29
5M	54:27	10:53	51.59
10km	1:08:52	11:05	50.78
10M	1:55:07	11:31	50.21
Half	2:34:06	11:46	49.70
20M	4:03:22	12:10	48.46
Mara	5:25:46	12:26	47.41

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