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Thu 5th Dec 2024 at 7:10pm by tipsku

Run > Coaching

Good
windy
v cold

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Time
50:42
Miles
4.55
Min/mi
11:09
Pacing
85.7%
WAVA
45.03
Stride(cm)
83
Cals
374
Cadence
174
BPM
129
%MHR
69.3
B/mi
1436
Asc(m)
52
Hillscore
1
Surface
Mixed

Notes & Comments

Beginners plus week 6
Easy run with 4 of the advanced beginners. We decided to run the loop to the shooting range a bit differently to stay out of the bitingly cold wind. It was 4°C but below freezing in feels like temperature. At the stadium, I sent the group running up two stairs to get everyone warm. I hit a new max power record on the stairs, 326 W. I haven't seen it that high since early this year when I was at my fittest in marathon training. I think I'll try a slightly longer stair run to get a new power reading or a really steep hill. Shenanigans on Saturday?

The run around the woodland was really enjoyable but when we got out onto Cottage, we felt the head wind and we slowed down. Really happy with the HR, completely in Z1 except on the stairs.

1) 0.62mi - 6:31(10:29/mi) 127/136bpm [1331b/mi] 51cal
2) 0.62mi - 7:13(11:37/mi) 134/153bpm [1556b/mi] 56cal
3) 0.62mi - 6:50(11:00/mi) 131/136bpm [1440b/mi] 52cal
4) 0.62mi - 6:54(11:07/mi) 131/135bpm [1456b/mi] 51cal
5) 0.62mi - 6:50(10:59/mi) 129/140bpm [1417b/mi] 49cal
6) 0.62mi - 7:02(11:18/mi) 126/131bpm [1425b/mi] 50cal
7) 0.62mi - 7:04(11:23/mi) 124/134bpm [1411b/mi] 48cal
8) 0.2mi - 2:19(11:37/mi) 128/133bpm [1487b/mi] 17cal

6:31 7:13 6:50 6:54 6:50 7:02 7:04 2:19

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.
0.13	1:19	1:19	10:28	124 105-134	1299	173 122-178	6/1
0.25	2:36	1:18	10:22	131 125-136	1358	176 174-180	4/1
0.38	3:55	1:19	10:29	128 123-132	1342	175 172-176	6/0
0.50	5:15	1:20	10:40	127 121-132	1355	175 130-178	3/2
0.63	6:32	1:17	10:16	125 123-127	1284	177 174-180	2/3
0.75	8:00	1:28	11:43	139 127-153	1629	173 124-186	9/1
0.88	9:32	1:32	12:13	131 127-138	1601	178 146-212	3/6
1.00	11:03	1:32	12:15	134 121-149	1641	172 158-178	7/2
1.13	12:25	1:22	10:53	131 128-134	1426	175 170-178	2/5
1.25	13:47	1:22	10:55	132 129-135	1441	174 172-176	3/2
1.38	15:09	1:21	10:52	132 126-136	1434	174 172-176	3/1
1.50	16:42	1:33 +9	12:28	130 124-135	1620	173 118-178	4/2
1.63	18:01	1:20	10:36	132 129-134	1399	176 174-178	2/6
1.75	19:24	1:22	10:59	131 126-135	1439	174 174-178	2/2
1.88	20:49	1:25	11:20	132 130-136	1495	174 172-178	1/2
2.00	22:10	1:21	10:49	133 127-135	1439	173 170-176	1/1
2.13	23:34	1:24	11:10	130 127-134	1452	173 172-176	1/2
2.25	25:00	1:27	11:34	130 127-135	1503	175 170-220	2/3
2.38	26:22	1:22	10:54	130 126-134	1417	175 166-178	3/1
2.50	27:45	1:23	11:06	129 126-132	1432	175 172-178	2/1
2.63	29:07	1:22	10:56	130 126-133	1421	175 172-176	2/2
2.75	30:30	1:22	10:56	130 126-135	1422	175 174-176	2/2
2.88	32:15	1:45 +22	14:02	132 122-140	1853	172 104-176	4/3
3.00	33:36	1:22	10:52	124 120-126	1347	176 172-178	2/4
3.13	34:58	1:22	10:55	129 123-132	1408	175 160-176	4/2
3.25	36:22	1:24	11:11	127 124-130	1420	175 174-178	4/3
3.38	37:46	1:24	11:14	126 121-129	1415	175 172-178	4/4
3.50	39:09	1:23	11:04	126 120-131	1394	175 172-178	4/2
3.63	40:34	1:25	11:22	127 123-131	1444	175 172-176	5/2
3.75	42:07	1:32	12:16	124 117-129	1522	169 144-176	2/3
3.88	44:09	2:03 +33	16:23	115 100-127	1884	167 100-178	2/3
4.00	45:39	1:30	11:59	124 120-126	1486	173 170-176	4/2
4.13	47:00	1:21	10:49	129 125-133	1395	172 170-174	4/4
4.25	48:21	1:20	10:43	129 124-134	1383	174 172-178	3/1
4.38	49:42	1:21	10:50	129 126-133	1397	174 172-176	3/2
4.50	51:07	1:25	11:17	129 123-133	1455	173 164-178	2/3
4.55	51:44	37	12:49	127 122-132	1628	167 98-176	1/1

Further Analysis

Pace Distribution
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Heart Rate Distribution
129 avge / 153 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
15	1.8%	10:26

Cadence Distribution
174 avge / 220 max Stride Length: 83cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	96.7	174	4.5	50:03	11:04
Walk	3.3	126	0	1:41	1:05:39

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:31	10:07	35.89%	More
800m	5:10	10:23	38.63%	More
1km	6:26	10:22	40.32%	More
Mile	11:01	11:01	40.11%	More
5k	34:43	11:10	44.45%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:32	9:32	46.32
5km	33:17	10:43	46.36
5M	56:15	11:15	44.76
10km	1:11:29	11:30	44.09
10M	2:00:49	12:05	42.87
Half	2:42:43	12:25	41.51
20M	4:19:28	12:58	40.85
Mara	5:49:27	13:20	40.09

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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