Sat 3rd Apr 2021 at 11:00am by northernslowcoach
Run > Long Run
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Time
1:43:23
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Miles 8.00
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Min/mi 12:55
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Pacing
89%
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WAVA
42.50
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Stride(cm)
74
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Cals
1053
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Cadence
167
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BPM
145
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%MHR
84.6
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B/mi 1869
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Asc(m)
382
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Hillscore
14
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Surface
Road
Notes & Comments
3 comments
Last weeks long run done ✔
Nippy wind
Lots of cyclists, runners and walkers,
Amd mile 7 included a chat with another missed commuter and her gorgeous grand daughter
Split Summary
===
1) 1m - 11:31(11:31/m) 143/165bpm 123cal 5.21/5.7mph
2) 1m - 12:34(12:34/m) 145/154bpm 135cal 4.78/5.13mph
3) 1m - 12:52(12:52/m) 144/150bpm 136cal 4.66/5.26mph
4) 1m - 13:24(13:24/m) 147/158bpm 144cal 4.48/4.84mph
5) 1m - 12:50(12:50/m) 143/150bpm 127cal 4.67/4.99mph
6) 1m - 12:59(12:59/m) 143/149bpm 124cal 4.62/4.99mph
7) 1m - 13:59(13:59/m) 143/149bpm 130cal 4.29/5.03mph
8) 1m - 13:13(13:13/m) 147/161bpm 134cal 4.54/4.97mph
Nippy wind
Lots of cyclists, runners and walkers,
Amd mile 7 included a chat with another missed commuter and her gorgeous grand daughter
Split Summary
===
1) 1m - 11:31(11:31/m) 143/165bpm 123cal 5.21/5.7mph
2) 1m - 12:34(12:34/m) 145/154bpm 135cal 4.78/5.13mph
3) 1m - 12:52(12:52/m) 144/150bpm 136cal 4.66/5.26mph
4) 1m - 13:24(13:24/m) 147/158bpm 144cal 4.48/4.84mph
5) 1m - 12:50(12:50/m) 143/150bpm 127cal 4.67/4.99mph
6) 1m - 12:59(12:59/m) 143/149bpm 124cal 4.62/4.99mph
7) 1m - 13:59(13:59/m) 143/149bpm 130cal 4.29/5.03mph
8) 1m - 13:13(13:13/m) 147/161bpm 134cal 4.54/4.97mph
11:31 12:34 12:52 13:24 12:50 12:59 13:59 13:13
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 2:51 | 2:51 | 11:24 | 148 141-165 | 1687 | 160 122-168 | 3/23 |
0.50 | 5:43 | 2:52 | 11:27 | 141 132-148 | 1615 | 166 164-170 | 23/7 |
0.75 | 8:36 | 2:53 | 11:31 | 142 134-145 | 1636 | 169 166-172 | 10/46 |
1.00 | 11:32 | 2:56 | 11:45 | 143 139-147 | 1681 | 168 166-172 | 22/27 |
1.25 | 14:38 | 3:06 | 12:25 | 141 139-144 | 1751 | 168 164-170 | 16/36 |
1.50 | 17:42 | 3:04 | 12:17 | 143 136-151 | 1757 | 170 168-172 | 16/14 |
1.75 | 20:53 | 3:11 | 12:44 | 143 139-147 | 1822 | 170 168-172 | 24/24 |
2.00 | 24:05 | 3:12 | 12:48 | 151 149-154 | 1932 | 170 168-174 | 27/19 |
2.25 | 27:08 | 3:03 | 12:11 | 142 138-149 | 1730 | 170 166-172 | 12/22 |
2.50 | 30:26 | 3:18 | 13:11 | 145 141-148 | 1912 | 170 168-172 | 20/24 |
2.75 | 33:46 | 3:20 | 13:19 | 143 141-145 | 1903 | 168 166-170 | 21/16 |
3.00 | 36:57 | 3:12 | 12:47 | 146 143-148 | 1868 | 170 168-174 | 11/9 |
3.25 | 40:10 | 3:13 | 12:51 | 143 142-145 | 1837 | 169 166-172 | 18/11 |
3.50 | 43:46 | 3:35 | 14:21 | 144 137-151 | 2067 | 170 166-172 | 27/6 |
3.75 | 47:06 | 3:21 | 13:23 | 152 149-157 | 2035 | 169 166-172 | 17/17 |
4.00 | 50:22 | 3:15 | 13:02 | 147 143-150 | 1916 | 171 168-174 | 11/17 |
4.25 | 53:27 | 3:05 | 12:22 | 146 142-150 | 1805 | 171 168-174 | 31/31 |
4.50 | 56:36 | 3:08 | 12:33 | 145 142-149 | 1820 | 169 166-172 | 9/21 |
4.75 | 1:00:01 | 3:25 | 13:40 | 141 137-145 | 1927 | 166 120-172 | 17/18 |
5.00 | 1:03:12 | 3:12 | 12:46 | 140 138-143 | 1788 | 168 166-170 | 17/10 |
5.25 | 1:06:32 | 3:19 | 13:18 | 143 141-147 | 1901 | 168 166-170 | 13/18 |
5.50 | 1:09:44 | 3:12 | 12:48 | 143 139-148 | 1830 | 167 166-170 | 16/22 |
5.75 | 1:12:55 | 3:11 | 12:45 | 143 135-148 | 1824 | 168 166-170 | 17/15 |
6.00 | 1:16:11 | 3:16 | 13:05 | 141 137-144 | 1845 | 166 132-170 | 12/11 |
6.25 | 1:19:33 | 3:22 | 13:27 | 141 139-143 | 1898 | 168 166-170 | 12/24 |
6.50 | 1:23:45 | 4:12 | 16:48 | 142 132-145 | 2386 | 157 102-170 | 18/13 |
6.75 | 1:26:59 | 3:14 | 12:55 | 145 139-149 | 1874 | 167 164-170 | 18/20 |
7.00 | 1:30:10 | 3:11 | 12:45 | 144 142-147 | 1836 | 166 164-168 | 10/12 |
7.25 | 1:33:30 | 3:20 | 13:19 | 151 142-161 | 2011 | 165 160-170 | 10/7 |
7.50 | 1:36:47 | 3:16 | 13:06 | 144 140-147 | 1886 | 166 162-170 | 22/16 |
7.75 | 1:40:01 | 3:14 | 12:57 | 148 145-156 | 1917 | 167 164-170 | 10/33 |
8.00 | 1:43:24 | 3:23 | 13:31 | 149 139-155 | 2014 | 167 164-176 | 27/10 |
Heart
145/165max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 382m,
Range 93m, Flat prediction 1:43:53
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
23 7.8% | 10:47 |
18 13.0% | 11:59 |
16 14.4% | 13:39 |
15 5.2% | 12:51 |
13 8.8% | 12:43 |
12 11.3% | 12:54 |
See your biggest climbs |
Cadence
167 (176 max)
Stride Length: 74cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.7 | 168 | 8 | 1:42:03 | 12:49 |
Walk | 1.3 | 114 | 0 | 1:19 | 38:56 |
Still | 0.0 | - | - | 2 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:30 | 10:30 | 44.94 |
5km | 36:32 | 11:46 | 45.13 |
5M | 1:01:39 | 12:20 | 43.64 |
10km | 1:18:18 | 12:36 | 43.02 |
10M | 2:12:09 | 13:13 | 41.99 |
Half | 2:57:51 | 13:35 | 40.75 |
20M | 4:43:16 | 14:10 | 40.26 |
Mara | 6:21:14 | 14:33 | 39.61 |
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That's a great run - well done 👏
Fab
Amazing work Mel!! Glad you're feeling better 😊