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Mon 22nd Jul 2024 at 8:29am by Rosehip

Run > General

Good
drizzle
warm

Follow User
0 👍

Time
54:00
Miles
4.01
Min/mi
13:28
Pacing
81.4%
WAVA
43.19
Stride(cm)
77
Cals
434
Watts
207
Cadence
154
BPM
132
%MHR
74.4
B/mi
1783
Asc(m)
22
Surface
Road

Notes & Comments

9 comments

Back from dropping Elmo at the garage, felt good
plan had 50 with 20 steady, did the steady in half mile chunks instead.
left knee feels better on road than trail - think that's a function of how narrow the trail paths have got and a bit of 'crossing the line' running?
left achilles started a bit of a gripe - these shoes have a higher heel cup, so going to blame that

walked loop back from the last bug.

3.0 base, load 71
suddenly got a productive score again, wtf is that about?

1) 0.18mi - 3:01(16:20/mi) 95/100bpm [1552b/mi] 19cal 146/186W
2) 0.81mi - 11:02(13:37/mi) 122/132bpm [1662b/mi] 87cal 194/294W
3) 0.51mi - 6:23(12:30/mi) 139/145bpm [1737b/mi] 55cal 224/248W
4) 0.5mi - 6:58(14:00/mi) 129/143bpm [1805b/mi] 55cal 183/252W
5) 0.5mi - 6:17(12:28/mi) 142/146bpm [1770b/mi] 54cal 225/260W
6) 0.5mi - 7:12(14:18/mi) 135/146bpm [1930b/mi] 56cal 183/261W
7) 0.52mi - 6:35(12:35/mi) 146/152bpm [1837b/mi] 57cal 226/261W
8) 0.48mi - 6:32(13:39/mi) 138/151bpm [1884b/mi] 51cal 194/272W

3:01 11:02 6:23 6:58 6:17 7:12 6:35 6:32

	northernslowcoach Good morning miles
	Velociraptor Well done 😀
	Jaks Well done 👏
	Rosehip thanks both
	Rosehip and Jaks
	RRR-CAZ 🇬🇧 Good running
	Ness Well done! 👍 Hope your Achilles is ok
	Rosehip it'll be fine, Ness - just one of V'raps Gremlins hitching a ride down south for a bit
	Ness Ah! Yes!

Pace

23%

27%

46%

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.
0.13	2:04	2:04	16:28	94 89-97	1548	127 124-130	156 135-186	0/0
0.25	3:51	1:47	14:18	103 94-116	1473	138 122-176	172 59-234	1/1
0.38	5:30	1:39	13:12	117 110-122	1545	149 120-166	199 136-238	0/1
0.50	7:15	1:45	13:57	122 117-128	1702	154 122-166	217 67-294	1/0
0.63	8:55	1:40	13:24	126 120-132	1687	155 126-166	213 165-229	1/0
0.75	10:36	1:41	13:31	123 118-129	1663	151 126-166	201 155-233	0/1
0.88	12:20	1:44	13:53	126 120-131	1749	151 128-166	198 64-238	1/1
1.00	14:07	1:46	14:11	126 121-129	1788	147 120-166	191 63-251	0/0
1.13	15:40	1:33	12:26	131 124-139	1628	165 158-166	224 63-246	1/0
1.25	17:15	1:35	12:41	141 138-142	1787	166 164-166	228 215-241	1/0
1.38	18:48	1:33	12:21	143 142-145	1766	166 164-168	227 216-248	0/0
1.50	20:21	1:33	12:26	143 142-144	1777	166 164-168	223 216-239	0/2
1.63	22:08	1:47	14:20	131 124-143	1877	141 84-166	186 112-232	1/0
1.75	23:54	1:46	14:07	127 124-132	1793	149 122-166	201 150-230	0/1
1.88	25:43	1:49 +13	14:28	131 124-139	1895	160 124-168	218 152-252	1/0
2.00	27:34	1:51	14:45	128 117-134	1888	142 120-166	190 51-250	2/0
2.13	29:07	1:34	12:30	133 116-141	1662	165 158-168	235 224-260	0/1
2.25	30:41	1:33	12:27	143 141-145	1780	165 164-168	213 199-241	0/1
2.38	32:13	1:33	12:21	145 144-146	1792	166 164-168	223 217-229	0/2
2.50	33:49	1:35	12:42	146 145-146	1855	165 164-166	229 211-250	1/0
2.63	35:34	1:45	14:01	141 135-146	1977	151 128-166	200 69-245	1/0
2.75	38:17	2:43 +49	21:48	137 126-145	2986	144 92-166	181 60-235	0/1
2.88	39:58	1:41	13:26	134 127-141	1800	156 122-166	206 148-230	0/1
3.00	42:38	2:41 +56	21:24	131 115-143	2804	146 124-166	201 157-261	1/0
3.13	44:15	1:36	12:51	135 117-146	1734	162 128-166	219 171-239	1/1
3.25	45:50	1:35	12:39	147 146-148	1859	164 162-166	228 217-240	0/1
3.38	47:24	1:35	12:38	148 147-149	1869	165 164-166	227 216-244	0/1
3.50	48:59	1:35	12:38	149 149-151	1882	165 164-168	227 221-241	1/1
3.63	50:45	1:46	14:05	145 139-152	2042	150 126-166	207 146-272	2/0
3.75	52:30	1:45	14:01	133 127-140	1864	146 122-166	190 146-218	0/1
3.88	54:18	1:49 +12	14:29	140 136-144	2028	162 84-168	212 48-243	2/0
4.00	55:58	1:39	13:14	136 131-144	1801	156 122-166	205 160-220	0/0
4.01	56:09	11	16:00	144 144-145	2303	166 164-166	220 219-220	0/0

Heart

132/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 22m, Range 4m, Flat prediction 54:00

Elevation Graph

No climbs of at least 10 metres detected.

Power

207W (294 max)

Power Graph

Power Bands

Cadence

154 (176 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	69.8	164	3.1	38:43	13:06
Walk	27.2	127	0.9	15:44	16:54
Still	0.1	-	-	3	-
Pause	2.8	-	-	1:38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	43	11:38	30.94%	More
200m	1:30	12:06	32.80%	More
400m	3:04	12:19	34.44%	More
800m	6:11	12:27	38.68%	More
1km	7:55	12:45	39.15%	More
Mile	13:04	13:04	39.77%	More
5k	43:08	13:53	41.76%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:03	10:03	51.73
5km	39:39	12:46	45.42
5M	1:10:32	14:06	41.33
10km	1:31:45	14:46	39.55
10M	2:43:13	16:19	36.79
Half	3:46:18	17:16	35.19
20M	6:17:41	18:53	32.49
Mara	8:43:41	19:59	30.70

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