Wed 24th Apr 2024 at 6:52pm by zp

Run > Medium Long Run

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Time
1:55:54
Miles
9.99
Min/mi
11:36
Pacing
64.8%
WAVA
41.59
Stride(cm)
79
Cals
1246
Watts
246
Cadence
175
BPM
138
%MHR
80.6
B/mi
1599
Asc(m)
910
Hillscore
76
Surface
Road

Notes & Comments

Attempting to run hills without spiking HR too much; went pretty well (highest HR on downhills maybe cadence lock?). Dumgoyne, Earls Seat, CK, Slackdhu: lovely evening, breezy.

1) 1km - 6:08(6:08/km) 122/132bpm [749b/km] 270/W 9.78/11.01kmph
2) 1km - 5:19(5:19/km) 126/133bpm [670b/km] 279/W 11.29/12.46kmph
3) 1km - 8:42(8:42/km) 141/152bpm [1226b/km] 285/W 6.9/11.69kmph
4) 1km - 7:56(7:56/km) 138/146bpm [1094b/km] 235/W 7.56/11.36kmph
5) 1km - 12:04(12:04/km) 145/158bpm [1750b/km] 292/W 4.97/16.59kmph
6) 1km - 10:22(10:22/km) 141/149bpm [1461b/km] 268/W 5.79/8.04kmph
7) 1km - 7:43(7:43/km) 142/149bpm [1095b/km] 241/W 7.78/11.88kmph
8) 1km - 7:53(7:53/km) 142/151bpm [1119b/km] 255/W 7.61/9.97kmph
9) 1km - 6:26(6:26/km) 147/160bpm [946b/km] 202/W 9.33/12.12kmph
10) 1km - 7:54(7:54/km) 146/160bpm [1152b/km] 225/W 7.6/10.88kmph
11) 1km - 5:48(5:48/km) 144/161bpm [834b/km] 219/W 10.35/14.28kmph
12) 1km - 6:49(6:49/km) 143/154bpm [974b/km] 239/W 8.8/13.04kmph
13) 1km - 5:38(5:38/km) 129/154bpm [728b/km] 184/W 10.65/14.06kmph
14) 1km - 6:02(6:02/km) 130/154bpm [784b/km] 160/W 9.94/13.48kmph
15) 1km - 5:36(5:36/km) 126/137bpm [705b/km] 255/W 10.71/13.95kmph
16) 1km - 5:11(5:11/km) 123/133bpm [638b/km] 237/W 11.57/13.23kmph
17) 0.07km - 25(5:57/km) 115/116bpm [685b/km] 214/W 10.08/11.32kmph

6:08 5:19 8:42 7:56 12:04 10:22 7:43 7:53 6:26 7:54 5:48 6:49 5:38 6:02 5:36 5:11 25

Pace

21%

12%

25%

27%

13%

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.
0.50	5:06	5:06	10:12	121 59-132	1234	178 172-184	269 199-353	109/1
1.00	9:26	4:21	8:41	125 116-133	1086	182 168-190	276 180-387	22/21
1.50	13:58	4:32	9:04	135 121-146	1223	180 172-190	289 179-418	71/7
2.00	22:28	8:30	16:59	142 117-152	2412	167 84-182	280 106-392	84/1
2.50	28:20	5:52	11:44	135 123-144	1583	174 162-206	224 115-436	44/24
3.00	38:57	10:37	21:14	147 129-158	3121	170 152-252	298 80-735	102/0
3.50	47:08	8:11	16:22	140 125-149	2292	169 162-194	266 95-385	62/81
4.00	54:21	7:13	14:26	142 130-149	2049	172 164-182	266 122-394	85/0
4.50	1:00:30	6:09	12:18	140 124-150	1722	175 164-208	243 103-431	81/2
5.00	1:06:23	5:53	11:47	143 129-151	1684	172 162-196	238 102-406	43/58
5.50	1:11:29	5:07	10:13	149 129-160	1522	176 164-196	199 116-380	63/20
6.00	1:17:57	6:28	12:55	143 126-150	1848	170 160-188	221 106-403	46/41
6.50	1:23:14	5:16	10:33	151 129-161	1593	174 154-210	224 75-450	24/57
7.00	1:28:02	4:49	9:38	139 127-148	1339	176 164-204	226 127-394	41/44
7.50	1:33:22	5:20	10:40	142 126-154	1515	172 158-202	233 128-558	29/66
8.00	1:37:46	4:24	8:48	125 117-143	1100	194 172-232	186 129-382	32/12
8.50	1:42:54	5:08	10:15	135 111-154	1384	192 92-230	153 55-311	1/251
9.00	1:47:17	4:23	8:45	126 113-137	1103	179 90-188	256 89-379	5/133
9.50	1:51:55	4:39	9:17	127 117-135	1179	179 86-188	251 112-323	10/18
9.99	1:55:54	3:59	8:12	120 113-130	984	177 166-184	229 160-345	5/44

Heart

138/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 910m, Range 583m, Flat prediction 1:35:27

Elevation Graph

Biggest Climbs (m)	Min/mi
198 13.8%	16:09
167 24.4%	22:36
156 13.9%	15:50
45 5.0%	9:54
44 16.2%	16:22
26 14.4%	15:01
See your biggest climbs

Power

246W (735 max)

Power Graph

Power Bands

Cadence

175 (252 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	175	10	1:55:12	11:33
Walk	0.2	100	0	11	17:21
Still	0.4	-	-	31	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:49	7:20	44.63%	More
800m	3:59	8:01	47.81%	More
1km	5:05	8:11	48.79%	More
Mile	8:37	8:37	49.01%	More
5k	29:07	9:22	49.39%	More
5 miles	49:38	9:56	47.15%	More
10k	1:04:32	10:23	45.28%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:06	10:06	41.85
5km	33:36	10:49	42.80
5M	55:39	11:08	42.05
10km	1:10:04	11:17	41.70
10M	1:56:01	11:36	41.61
Half	2:34:28	11:47	41.03
20M	4:01:54	12:06	41.51
Mara	5:22:04	12:18	41.58

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