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Wed 1st Sep 2021 at 9:57am by Rosehip

Run > Long Run
  • Time
    2:53:51
  • Miles
    12.67
  • Min/mi
    13:43
  • Pacing
    74.5%
  • WAVA
    42.81
  • Stride(cm)
    77
  • Cals
    1315
  • Cadence
    153
  • BPM
    134
  • %MHR
    75.1
  • B/mi
    1833
  • Asc(m)
    486
  • Hillscore
    11
  • Surface
    Mixed

Notes & Comments

Built up to 4:1 in mile one and stuck to it for 5 miles.
Mile 7 had gates and horses and rough long grass and mile 8 - see pic, was walked.
Few extra walks as required on way back.
Much better than Friday’s run :)

Rolling 7 day total now ~35miles :)

Split Summary
===
1) 1m - 15:02(15:02/m) 119/149bpm [1790b/mi] 109cal 3.99/5.59mph
2) 1m - 13:03(13:03/m) 133/146bpm [1735b/mi] 107cal 4.6/5.22mph
3) 1m - 12:59(12:59/m) 137/149bpm [1779b/mi] 108cal 4.62/5.26mph
4) 1m - 12:48(12:48/m) 139/149bpm [1779b/mi] 107cal 4.69/5.38mph
5) 1m - 12:09(12:09/m) 139/148bpm [1688b/mi] 100cal 4.94/5.51mph
6) 1m - 12:22(12:22/m) 138/145bpm [1706b/mi] 97cal 4.85/5.38mph
7) 1m - 14:00(14:00/m) 135/147bpm [1890b/mi] 102cal 4.29/5.24mph
8) 1m - 20:26(20:26/m) 124/162bpm [2534b/mi] 116cal 2.94/4.28mph
9) 1m - 13:48(13:48/m) 134/144bpm [1850b/mi] 103cal 4.35/5.28mph
10) 1m - 13:03(13:03/m) 137/146bpm [1788b/mi] 100cal 4.6/5.36mph
11) 1m - 12:41(12:41/m) 136/144bpm [1725b/mi] 94cal 4.73/5.61mph
12) 1m - 13:08(13:08/m) 141/155bpm [1852b/mi] 102cal 4.57/5.41mph
13) 0.67m - 8:22(12:26/m) 145/152bpm [1803b/mi] 70cal 4.83/5.76mph
15:02 13:03 12:59 12:48 12:09 12:22 14:00 20:26 13:48 13:03 12:41 13:08 8:22
northernslowcoach
Oh, nicely done x
Bintmcskint
Wonderful :-)
Velociraptor
Splendid :)
RRR-CAZ 🇬🇧
Very nice 😊

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 7:59 7:59 15:59 117 85-144 1870 144 116-168 3/2
1.00 15:02 7:02 14:05 128 98-149 1802 154 120-168 4/3
1.50 21:54 6:52 +16 13:45 127 101-142 1745 161 128-166 2/1
2.00 28:20 6:26 12:52 135 117-146 1737 157 124-168 3/4
2.50 34:51 6:31 13:02 135 114-146 1759 157 124-170 9/1
3.00 41:19 6:28 12:57 138 124-149 1786 160 124-170 11/6
3.50 47:35 6:16 12:32 137 126-148 1717 160 34-170 16/4
4.00 54:07 6:32 13:04 140 127-146 1828 160 122-170 10/2
4.50 1:00:27 6:20 12:40 140 130-148 1772 161 124-170 8/15
5.00 1:06:16 5:49 11:38 137 133-143 1593 165 120-170 0/18
5.50 1:12:24 6:08 12:17 138 122-144 1695 163 132-170 0/7
6.00 1:18:37 6:13 12:27 139 125-145 1730 165 120-170 3/4
6.50 1:25:15 6:37 13:14 138 125-146 1827 153 82-170 2/2
7.00 1:34:03 8:48 +1:26 17:37 130 107-146 2289 152 118-170 4/0
7.50 1:42:44 8:41 17:23 133 115-162 2311 135 106-166 13/1
8.00 1:54:59 12:15 +30 24:30 122 97-146 2990 106 84-118 34/0
8.50 2:02:19 7:20 14:40 133 111-144 1951 149 108-168 1/5
9.00 2:08:48 6:28 12:57 133 113-143 1721 162 122-168 0/12
9.50 2:15:22 6:34 13:08 139 127-146 1825 156 118-170 4/5
10.00 2:21:51 6:29 12:58 134 117-142 1739 156 120-170 3/11
10.50 2:28:12 6:21 12:42 136 122-142 1728 157 118-170 6/15
11.00 2:34:32 6:20 12:41 135 122-144 1712 156 118-170 2/14
11.50 2:40:44 6:12 12:24 138 118-150 1711 157 118-170 1/7
12.00 2:47:40 6:56 13:52 143 128-154 1983 150 120-172 1/1
12.50 2:53:56 6:15 12:31 142 125-150 1777 160 122-170 2/5
12.67 2:56:02 2:06 12:12 149 146-151 1817 165 130-170 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 162 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    53 2.6% 20:17
    19 1.7% 12:58
    16 1.5% 12:49
    11 1.2% 12:52
    11 2.7% 13:29

  • Cadence Distribution

    153 avge / 172 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.1 166 9.5 1:55:47 12:23
    Walk 33.0 122 3.2 58:36 18:21
    Pause 0.9 - - 1:39 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:46 11:06 37.15% More
    800m 5:41 11:25 40.37% More
    1km 7:10 11:32 41.54% More
    Mile 11:42 11:42 42.87% More
    5k 38:35 12:25 44.98% More
    5 miles 1:03:05 12:37 44.53% More
    10k 1:20:04 12:53 43.68% More
    10 miles 2:18:36 13:52 41.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:03 8:03 62.34
    5km 31:43 10:13 54.72
    5M 56:25 11:17 49.79
    10km 1:13:23 11:49 47.65
    10M 2:10:33 13:03 44.27
    Half 3:01:01 13:49 42.31
    20M 5:02:06 15:06 39.04
    Mara 6:58:53 15:59 36.87

Photos



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