F'Laps - Saturday 5th July

Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!

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Sat 16th Mar 2024 at 11:12am by SeanMc

Run > Long Run

Good
drizzle

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Time
3:33:51
Miles
18.00
Min/mi
11:53
Pacing
55.8%
WAVA
46.14
Stride(cm)
81
Cals
3286
Cadence
167
BPM
176
%MHR
103
B/mi
2093
Asc(m)
565
Hillscore
25
Surface
Road

Notes & Comments

1) 1mi - 10:51(10:51/mi) 159/168bpm [1726b/mi] 161cal 5.53/7.01mph
2) 1mi - 11:03(11:03/mi) 168/179bpm [1856b/mi] 174cal 5.43/5.61mph
3) 1mi - 10:46(10:46/mi) 177/185bpm [1905b/mi] 170cal 5.57/6.16mph
4) 1mi - 10:42(10:42/mi) 180/185bpm [1926b/mi] 169cal 5.61/5.91mph
5) 1mi - 10:56(10:56/mi) 185/195bpm [2022b/mi] 172cal 5.49/5.82mph
6) 1mi - 10:42(10:42/mi) 188/196bpm [2011b/mi] 169cal 5.61/5.74mph
7) 1mi - 15:20(15:20/mi) 181/194bpm [2775b/mi] 236cal 3.91/6.2mph
8) 1mi - 11:00(11:00/mi) 188/195bpm [2069b/mi] 174cal 5.45/5.93mph
9) 1mi - 11:00(11:00/mi) 186/195bpm [2046b/mi] 174cal 5.46/5.91mph
10) 1mi - 11:14(11:14/mi) 180/186bpm [2023b/mi] 177cal 5.34/6.2mph
11) 1mi - 10:56(10:56/mi) 186/203bpm [2034b/mi] 173cal 5.49/5.7mph
12) 1mi - 15:07(15:07/mi) 167/188bpm [2525b/mi] 222cal 3.97/6.74mph
13) 1mi - 11:06(11:06/mi) 171/182bpm [1898b/mi] 175cal 5.41/6.03mph
14) 1mi - 11:11(11:11/mi) 174/181bpm [1945b/mi] 177cal 5.37/5.51mph
15) 1mi - 11:54(11:54/mi) 174/188bpm [2071b/mi] 186cal 5.04/5.72mph
16) 1mi - 14:14(14:14/mi) 176/196bpm [2506b/mi] 214cal 4.21/6.74mph
17) 1mi - 13:03(13:03/mi) 170/187bpm [2217b/mi] 181cal 4.6/5.61mph
18) 1mi - 12:47(12:48/mi) 176/197bpm [2253b/mi] 182cal 4.69/6.14mph
Nice Belfast training run with Becky and Steven

10:51 11:03 10:46 10:42 10:56 10:42 15:20 11:00 11:00 11:14 10:56 15:07 11:06 11:11 11:54 14:14 13:03 12:47

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:16	5:16	10:32	150 108-162	1581	176 170-182	10/23
1.00	10:51	5:34	11:09	163 157-168	1817	170 168-174	45/28
1.50	16:21	5:30	11:00	165 160-170	1815	170 166-174	21/19
2.00	21:53	5:33	11:06	171 160-179	1897	169 168-172	24/10
2.50	27:21	5:28	10:56	175 168-183	1913	169 164-174	14/38
3.00	32:39	5:18	10:36	180 175-184	1907	171 168-176	20/18
3.50	38:02	5:23	10:45	179 175-185	1925	170 166-176	22/20
4.00	43:21	5:19	10:38	180 176-184	1915	169 166-176	35/35
4.50	48:54	5:33	11:05	182 176-187	2018	169 166-176	30/23
5.00	54:17	5:23	10:46	188 178-195	2025	171 168-178	18/19
5.50	59:38	5:21	10:41	188 180-194	2009	172 168-178	11/16
6.00	1:04:59	5:21	10:43	189 185-196	2024	171 168-178	11/2
6.50	1:14:50	9:51	19:43	176 129-193	3469	156 104-178	32/27
7.00	1:20:19	5:29	10:57	186 178-191	2038	171 168-174	42/32
7.50	1:25:53	5:34	11:09	188 184-192	2096	169 164-174	25/46
8.00	1:31:19	5:26	10:52	188 180-194	2043	171 168-176	17/19
8.50	1:36:44	5:25	10:50	188 181-194	2037	171 166-176	14/17
9.00	1:42:19	5:35	11:10	184 174-195	2054	171 168-176	34/36
9.50	1:48:14	5:55	11:49	178 164-186	2104	167 118-178	40/28
10.00	1:53:33	5:19	10:39	181 178-186	1928	171 168-176	33/39
10.50	1:59:04	5:30	11:01	185 178-192	2038	171 120-182	17/18
11.00	2:04:29	5:26	10:51	187 174-202	2030	170 166-176	23/22
11.50	2:14:12	9:43	19:25	167 138-188	3243	156 108-190	22/25
12.00	2:19:36	5:24	10:49	174 162-183	1882	173 170-178	41/31
12.50	2:25:10	5:34	11:08	171 169-175	1903	172 168-180	28/39
13.00	2:30:42	5:32	11:04	172 165-182	1904	170 152-176	17/20
13.50	2:36:14	5:32	11:03	174 170-181	1924	171 166-176	26/20
14.00	2:41:53	5:39	11:18	175 171-178	1978	171 168-174	13/21
14.50	2:48:08	6:15	12:29	169 143-180	2111	158 104-174	24/15
15.00	2:53:47	5:39	11:19	178 170-188	2014	171 166-176	21/22
15.50	3:02:40	8:53	17:46	172 139-196	3056	158 104-184	19/16
16.00	3:08:03	5:22	10:45	177 163-186	1902	175 166-180	29/26
16.50	3:13:43	5:41	11:22	181 178-187	2056	172 170-176	20/19
17.00	3:21:03	7:20	14:40	165 138-186	2419	150 104-174	15/30
17.50	3:26:53	5:50	11:39	182 174-195	2122	171 168-174	17/21
18.00	3:33:52	6:59	14:01	171 138-197	2397	156 96-180	22/9

Heart

176/202max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 565m, Range 45m, Flat prediction 3:33:25

Elevation Graph

Biggest Climbs (m)	Min/mi
23 6.9%	11:13
18 12.4%	22:51
18 11.7%	11:04
17 6.6%	11:02
17 7.7%	10:31
16 10.6%	10:46
See your biggest climbs

Cadence

167 (190 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.0	171	17.4	3:16:40	11:19
Walk	6.9	116	0.6	14:52	24:24
Still	1.1	-	-	2:20	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:52	35.94%	More
800m	5:11	10:26	40.59%	More
1km	6:33	10:32	42.39%	More
Mile	10:37	10:37	45.38%	More
5k	33:21	10:44	47.60%	More
5 miles	54:08	10:50	47.94%	More
10k	1:11:35	11:31	45.33%	More
10 miles	1:53:31	11:21	47.03%	More
Half	2:31:47	11:35	46.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:59	9:59	48.27
5km	33:13	10:41	47.78
5M	55:01	11:00	47.17
10km	1:09:16	11:09	46.85
10M	1:54:41	11:28	46.55
Half	2:32:42	11:39	46.19
20M	3:59:07	11:57	46.23
Mara	5:18:22	12:09	46.48

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