Sat 19th Dec 2020 at 8:00am by Runningbug

Run > Long Run

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Time
1:59:29
Miles
12.01
Min/mi
9:57
Pacing
94%
WAVA
54.00
Stride(cm)
93
Cals
1282
Cadence
173
BPM
125
%MHR
78.2
B/mi
1245
Asc(m)
281
Hillscore
17
Surface
Road

Notes & Comments

easy long run with Robert
tough today I felt done from the start

Split Summary
===
1) 1m - 10:18(10:18/m) 119/148bpm 123cal 5.82/7.1mph
2) 1m - 10:44(10:44/m) 124/138bpm 129cal 5.59/5.87mph
3) 1m - 10:20(10:20/m) 123/132bpm 118cal 5.81/6.24mph
4) 1m - 9:56(9:56/m) 118/129bpm 96cal 6.04/6.78mph
5) 1m - 10:02(10:02/m) 120/131bpm 99cal 5.98/6.28mph
6) 1m - 9:51(9:51/m) 125/133bpm 113cal 6.09/6.47mph
7) 1m - 10:00(10:00/m) 124/144bpm 98cal 6/6.53mph
8) 1m - 9:59(9:59/m) 123/138bpm 87cal 6.01/6.59mph
9) 1m - 9:51(9:51/m) 129/138bpm 108cal 6.09/6.66mph
10) 1m - 9:40(9:40/m) 129/135bpm 98cal 6.2/6.99mph
11) 1m - 9:12(9:12/m) 131/142bpm 98cal 6.53/6.72mph
12) 1m - 9:35(9:35/m) 139/150bpm 115cal 6.27/7.2mph
13) 0.01m - 2(5:51/m) 143/144bpm 10.25/7.22mph

10:18 10:44 10:20 9:56 10:02 9:51 10:00 9:59 9:51 9:40 9:12 9:35 2

Pace

16%

45%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:17	5:17 +5	10:33	118 58-148	1245	172 168-178	10/10
1.00	10:24	5:08	10:16	114 109-121	1170	174 172-178	2/14
1.50	15:48	5:24	10:48	123 115-136	1328	173 170-176	22/5
2.00	21:08	5:20	10:39	124 115-137	1321	173 170-174	10/3
2.50	26:18	5:10	10:19	121 113-128	1249	173 170-176	12/13
3.00	31:28	5:11	10:21	124 115-131	1284	173 172-174	12/5
3.50	36:28	5:00	10:00	118 110-128	1180	173 170-178	3/25
4.00	41:24	4:55	9:51	118 112-127	1162	173 170-176	1/24
4.50	46:24	5:00	10:01	118 113-123	1182	172 170-176	3/24
5.00	51:25	5:01	10:03	123 117-131	1236	172 170-176	10/9
5.50	56:24	4:58	9:56	125 118-133	1242	173 170-176	7/9
6.00	1:01:16	4:53	9:45	125 121-129	1219	173 170-176	8/7
6.50	1:06:17	5:01	10:03	116 107-131	1165	172 168-176	20/39
7.00	1:11:16	4:58	9:57	133 121-143	1322	173 170-176	20/2
7.50	1:16:08	4:53	9:45	121 114-131	1180	173 170-176	5/20
8.00	1:21:15	5:07	10:14	125 112-138	1279	173 170-174	30/23
8.50	1:26:10	4:55	9:49	128 120-136	1257	174 172-176	8/3
9.00	1:31:06	4:57	9:53	130 124-137	1285	174 170-178	12/4
9.50	1:36:01	4:55 +3	9:50	128 123-134	1259	174 172-178	11/4
10.00	1:40:50	4:48	9:37	131 126-134	1259	174 172-176	9/2
10.50	1:45:29	4:39	9:18	134 125-142	1247	175 172-178	14/9
11.00	1:50:01	4:32	9:05	128 121-133	1162	175 170-178	1/19
11.50	1:54:55	4:53	9:46	134 121-140	1310	177 172-188	11/8
12.00	1:59:36	4:41	9:23	144 139-149	1350	176 170-182	18/3
12.01	1:59:39	3	8:27	143 143-143	1208	176 176-176	0/0

Heart

125/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 281m, Range 108m, Flat prediction 1:59:21

Elevation Graph

Biggest Climbs (m)	Min/mi
43 3.9%	10:06
39 2.0%	10:07
31 1.7%	9:32
24 2.7%	10:25
21 3.7%	10:32
17 2.5%	9:28
See your biggest climbs

Cadence

173 (188 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	173	12	1:59:39	9:58
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:57	39.36%	More
800m	4:30	9:04	46.30%	More
1km	5:37	9:03	48.35%	More
Mile	9:11	9:11	50.33%	More
5k	29:30	9:30	53.34%	More
5 miles	48:20	9:40	53.19%	More
10k	1:00:25	9:43	53.22%	More
10 miles	1:38:27	9:51	54.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:59	8:59	51.41
5km	29:14	9:25	53.83
5M	47:59	9:36	53.57
10km	1:00:10	9:41	53.44
10M	1:38:44	9:52	53.92
Half	2:10:48	9:59	53.49
20M	3:23:12	10:10	54.56
Mara	4:29:10	10:16	54.93

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