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Thu 19th Dec 2024 at 8:56am by Kazzaf

Run > Long Run

breezy
cold

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0 👍

Time
1:10:03
Miles
7.20
Min/mi
9:44
Pacing
83.1%
WAVA
58.24
Stride(cm)
89
Cals
627
Cadence
187
BPM
163
%MHR
81.6
B/mi
1587
Asc(m)
209
Hillscore
4
Surface
Road

Notes & Comments

1) 1mi - 10:22(10:22/mi) 140/160bpm [1452b/mi] 86cal
2) 1mi - 10:07(10:07/mi) 158/164bpm [1599b/mi] 89cal
3) 1mi - 9:43(9:43/mi) 161/164bpm [1565b/mi] 86cal
4) 1mi - 9:31(9:31/mi) 163/176bpm [1550b/mi] 84cal
5) 1mi - 9:34(9:34/mi) 175/186bpm [1675b/mi] 89cal
6) 1mi - 9:19(9:19/mi) 173/179bpm [1612b/mi] 86cal
7) 1mi - 9:35(9:35/mi) 172/186bpm [1647b/mi] 89cal
8) 0.2mi - 1:52(9:14/mi) 175/180bpm [1615b/mi] 18cal

Enjoyed this run. Really cold start and toes were a bit numb but soon warmed up. Had no plans but felt quite good so just ran without looking at pace. Hamstrings still feeling tight, particularly towards the end but quite happy with this.

10:22 10:07 9:43 9:31 9:34 9:19 9:35 1:52

Pin Map

0mi in 0

Pace

11%

52%

33%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:39	2:39	10:37	121 84-148	1284	186 120-196	8/1
0.50	5:15	2:36	10:23	141 132-150	1463	186 184-192	6/11
0.75	7:50	2:35	10:21	147 141-150	1521	186 182-190	3/8
1.00	10:22	2:32	10:08	150 145-159	1519	185 184-188	3/7
1.25	12:53	2:31	10:05	158 152-163	1593	185 180-192	9/7
1.50	15:33	2:40	10:38	155 150-160	1649	185 178-190	8/13
1.75	18:00	2:27	9:48	161 158-163	1579	185 182-186	12/7
2.00	20:29	2:30	9:58	160 157-163	1595	185 182-188	11/7
2.25	22:57	2:27	9:49	160 155-162	1571	185 180-188	11/11
2.50	25:24	2:27	9:48	161 157-164	1578	185 182-188	5/11
2.75	27:49	2:25	9:40	161 155-164	1556	185 182-188	10/8
3.00	30:13	2:24	9:37	161 158-164	1549	185 182-188	8/8
3.25	32:44	2:31 +9	10:02	164 159-168	1646	186 184-190	15/6
3.50	35:58	3:14 +55	12:58	153 136-166	1983	187 184-196	4/25
3.75	38:27	2:29	9:56	167 160-170	1659	187 184-190	9/7
4.00	40:47	2:20	9:19	171 166-176	1592	187 184-188	11/5
4.25	43:15	2:28	9:52	172 168-178	1696	187 184-194	10/12
4.50	45:38	2:23	9:33	178 170-186	1701	187 186-190	13/11
4.75	48:04	2:26	9:43	177 174-182	1720	187 184-192	12/9
5.00	50:21	2:17	9:07	176 172-181	1606	188 186-194	11/12
5.25	52:42	2:22	9:28	175 171-178	1655	188 186-192	10/7
5.50	55:00	2:18	9:10	175 170-179	1604	187 184-190	9/12
5.75	57:23	2:23	9:33	170 167-177	1623	187 184-190	12/12
6.00	59:40	2:16	9:06	172 169-177	1565	187 182-190	13/13
6.25	1:02:01	2:22	9:27	174 170-178	1644	188 186-192	9/11
6.50	1:05:05	3:03 +43	12:13	168 146-173	2052	189 186-194	3/9
6.75	1:07:31	2:27	9:47	167 150-183	1634	188 186-192	14/2
7.00	1:09:57	2:26	9:42	179 174-185	1738	188 186-192	9/8
7.20	1:11:49	1:52	9:18	175 169-180	1628	187 178-188	5/6

Heart

163/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 209m, Range 24m, Flat prediction 1:09:57

Elevation Graph

Biggest Climbs (m)	Min/mi
16 4.0%	9:56
14 4.7%	10:09
12 10.3%	9:13
See your biggest climbs

Cadence

187 (196 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.5	186	7.2	1:09:59	9:58
Walk	0.0	120	0	1	23:55
Still	0.0	-	-	2	-
Pause	2.4	-	-	1:47	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:54	46.34%	More
800m	4:34	9:12	50.13%	More
1km	5:43	9:11	52.11%	More
Mile	9:13	9:13	54.41%	More
5k	29:22	9:27	59.10%	More
5 miles	48:52	9:46	57.48%	More
10k	1:01:22	9:52	56.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:59	7:59	62.86
5km	27:47	8:57	62.47
5M	46:54	9:23	59.90
10km	59:34	9:35	58.71
10M	1:40:32	10:03	57.49
Half	2:15:19	10:20	56.60
20M	3:35:31	10:47	54.72
Mara	4:50:03	11:04	53.25

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