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Sat 22nd Jul 2023 at 11:38am by SeanMc

Run > Long Run
  • Time
    3:15:03
  • Miles
    21.92
  • Min/mi
    8:54
  • Pacing
    71.1%
  • WAVA
    62.63
  • Stride(cm)
    102
  • Cals
    1957
  • Cadence
    178
  • BPM
    126
  • %MHR
    73.9
  • B/mi
    1125
  • Asc(m)
    649
  • Hillscore
    19
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 9:14(9:14/mi) 110/117bpm [1016b/mi] 87cal 6.5/7.97mph
2) 1mi - 9:11(9:11/mi) 113/117bpm [1038b/mi] 86cal 6.53/6.89mph
3) 1mi - 10:08(10:08/mi) 112/126bpm [1135b/mi] 85cal 5.92/7.49mph
4) 1mi - 9:13(9:13/mi) 115/119bpm [1059b/mi] 79cal 6.51/6.87mph
5) 1mi - 9:19(9:19/mi) 113/118bpm [1052b/mi] 72cal 6.44/6.59mph
6) 1mi - 9:19(9:19/mi) 116/124bpm [1080b/mi] 75cal 6.44/6.7mph
7) 1mi - 8:34(8:34/mi) 120/124bpm [1027b/mi] 78cal 7.01/7.74mph
8) 1mi - 10:17(10:17/mi) 119/125bpm [1224b/mi] 86cal 5.83/7.64mph
9) 1mi - 8:30(8:30/mi) 122/126bpm [1038b/mi] 79cal 7.06/7.2mph
10) 1mi - 8:50(8:50/mi) 125/129bpm [1104b/mi] 86cal 6.79/7.14mph
11) 1mi - 8:22(8:22/mi) 123/127bpm [1029b/mi] 73cal 7.17/7.89mph
12) 1mi - 8:29(8:29/mi) 126/130bpm [1069b/mi] 83cal 7.08/7.37mph
13) 1mi - 8:38(8:38/mi) 127/133bpm [1096b/mi] 85cal 6.95/7.35mph
14) 1mi - 8:30(8:30/mi) 132/146bpm [1122b/mi] 95cal 7.06/7.7mph
15) 1mi - 11:07(11:07/mi) 126/135bpm [1402b/mi] 102cal 5.39/7.47mph
16) 1mi - 8:18(8:18/mi) 136/143bpm [1128b/mi] 97cal 7.23/7.49mph
17) 1mi - 8:32(8:32/mi) 138/142bpm [1178b/mi] 103cal 7.03/7.16mph
18) 1mi - 8:37(8:37/mi) 139/147bpm [1198b/mi] 101cal 6.96/7.66mph
19) 1mi - 8:13(8:13/mi) 140/144bpm [1150b/mi] 99cal 7.3/7.81mph
20) 1mi - 8:12(8:12/mi) 142/148bpm [1164b/mi] 101cal 7.32/7.56mph
21) 1mi - 8:19(8:19/mi) 146/151bpm [1214b/mi] 108cal 7.21/7.43mph
22) 0.92mi - 7:11(7:51/mi) 150/155bpm [1177b/mi] 97cal 7.64/8.81mph

Back suddenly went at the start, very unusual, stayed bad all first loop and then got leg pains and groin pains becaiuse otf that. Cold spray on back at car definitely helped and by about 10miles back pain gone , but then tired. Hard plod of a run but good attitude.
Thanks pet for keeping me ging.
Love never ends xxxx
9:14 9:11 10:08 9:13 9:19 9:19 8:34 10:17 8:30 8:50 8:22 8:29 8:38 8:30 11:07 8:18 8:32 8:37 8:13 8:12 8:19 7:11

Pace

26% 65% 7% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:14 9:14 9:14 108 75-116 997 178 172-186 43/36
2.00 18:25 9:11 9:11 113 107-117 1038 177 174-184 47/42
3.00 28:33 10:08 10:08 111 84-125 1125 176 122-182 37/54
4.00 37:46 9:13 9:13 115 110-119 1060 177 172-180 46/37
5.00 47:05 9:19 9:19 113 110-117 1052 175 172-180 25/29
6.00 56:23 9:19 9:19 116 111-124 1080 176 172-182 43/36
7.00 1:04:57 8:34 8:34 120 116-123 1027 177 170-186 49/37
8.00 1:15:14 10:17 10:17 119 106-125 1224 179 122-186 35/38
9.00 1:23:45 8:30 8:30 123 118-126 1046 178 174-182 42/53
10.00 1:32:34 8:50 8:50 125 121-128 1104 177 174-180 49/43
11.00 1:40:57 8:22 8:22 123 116-127 1029 178 174-182 69/80
12.00 1:49:25 8:29 8:29 126 122-130 1068 178 174-182 52/47
13.00 1:58:03 8:38 8:38 127 123-133 1096 178 174-182 43/36
14.00 2:06:33 8:30 8:30 133 127-146 1131 178 174-182 70/66
15.00 2:17:41 11:07 11:07 127 92-135 1412 176 122-188 48/56
16.00 2:25:58 8:18 8:18 136 126-143 1129 181 176-186 34/28
17.00 2:34:31 8:32 8:32 138 135-142 1178 179 176-184 35/38
18.00 2:43:08 8:37 8:37 139 129-145 1198 179 174-192 38/50
19.00 2:51:21 8:13 8:13 140 136-144 1150 179 174-186 40/31
20.00 2:59:33 8:12 8:12 142 132-148 1164 180 176-186 17/21
21.00 3:07:52 8:19 8:19 146 141-151 1214 180 176-186 50/48
21.92 3:15:03 7:11 7:51 150 144-155 1178 181 92-190 34/29

Heart

126/155max
  • Show Beats/Mile

Elevation

Asc 649m, Range 45m, Flat prediction 3:15:49
Elevation Graph
Biggest Climbs (m) Min/mi
20 5.7% 8:47
14 8.3% 8:37
14 6.6% 8:24
14 10.7% 8:27
14 6.0% 9:40
12 6.4% 8:23
See your biggest climbs

Cadence

178 (192 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.9 178 21.9 3:12:54 8:49
Walk 1.1 115 0 2:05 54:12
Still 0.0 - - 4 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:05 50.08% More
800m 3:39 7:21 57.54% More
1km 4:39 7:30 59.60% More
Mile 7:46 7:46 62.03% More
5k 25:12 8:07 62.99% More
5 miles 41:11 8:14 63.03% More
10k 51:30 8:17 63.02% More
10 miles 1:26:14 8:37 61.91% More
Half 1:52:48 8:37 63.05% More
20 miles 2:57:22 8:52 62.32% More

Predictions

Dist Time Per Mile WAVA
1M 7:24 7:24 65.12
5km 24:35 7:55 64.56
5M 40:43 8:09 63.74
10km 51:16 8:15 63.29
10M 1:24:53 8:29 62.89
Half 1:53:01 8:38 62.41
20M 2:56:59 8:51 62.46
Mara 3:55:39 9:00 62.79
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