Tue 18th Jan 2022 at 7:25am by geordiegirl
Run > General
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Time
48:52
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Miles 4.50
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Min/mi 10:52
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Pacing
68%
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WAVA
50.48
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Stride(cm)
91
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Cals
514
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Cadence
163
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BPM
155
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%MHR
90.8
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B/mi 1686
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Asc(m)
85
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Hillscore
8
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Surface
Road
Notes & Comments
3 comments
Getting ready for my run I checked emails and discovered Sophie had loaded a run for me 😬😁
20min easy warm up 3-4 effort
2min 6-7 effort
3min 4-5 effort
15min 3-4 effort cool down
Need to work out how to programme the watch as it would be easier than trying to work out if I needed to do something different.
Really enjoyed it even though I was only planning 3m easy!!
Split Summary
===
1) 1m - 11:16(11:16/m) 143/171bpm [1612b/mi] 111cal
2) 0.85m - 9:16(10:56/m) 144/158bpm [1573b/mi] 90cal
3) 0.24m - 2:07(8:50/m) 151/161bpm [1333b/mi] 22cal
4) 0.31m - 3:03(9:53/m) 157/173bpm [1552b/mi] 33cal
5) 0.25m - 2:12(8:36/m) 173/177bpm [1489b/mi] 26cal
6) 0.21m - 1:57(9:05/m) 170/176bpm [1545b/mi] 23cal
7) 1m - 11:52(11:52/m) 165/175bpm [1958b/mi] 129cal
8) 0.63m - 7:09(11:17/m) 169/176bpm [1907b/mi] 80cal
20min easy warm up 3-4 effort
2min 6-7 effort
3min 4-5 effort
15min 3-4 effort cool down
Need to work out how to programme the watch as it would be easier than trying to work out if I needed to do something different.
Really enjoyed it even though I was only planning 3m easy!!
Split Summary
===
1) 1m - 11:16(11:16/m) 143/171bpm [1612b/mi] 111cal
2) 0.85m - 9:16(10:56/m) 144/158bpm [1573b/mi] 90cal
3) 0.24m - 2:07(8:50/m) 151/161bpm [1333b/mi] 22cal
4) 0.31m - 3:03(9:53/m) 157/173bpm [1552b/mi] 33cal
5) 0.25m - 2:12(8:36/m) 173/177bpm [1489b/mi] 26cal
6) 0.21m - 1:57(9:05/m) 170/176bpm [1545b/mi] 23cal
7) 1m - 11:52(11:52/m) 165/175bpm [1958b/mi] 129cal
8) 0.63m - 7:09(11:17/m) 169/176bpm [1907b/mi] 80cal
11:16 9:16 2:07 3:03 2:12 1:57 11:52 7:09
Pin Map |
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 2:25 | 2:25 +52 | 19:17 | 111 73-138 | 2141 | 165 104-174 | 7/0 |
0.25 | 3:49 | 1:25 | 11:17 | 142 137-147 | 1602 | 167 162-170 | 4/1 |
0.38 | 5:16 | 1:27 | 11:33 | 154 148-168 | 1780 | 161 108-170 | 8/1 |
0.50 | 6:38 | 1:22 | 11:00 | 165 160-170 | 1815 | 166 164-168 | 8/0 |
0.63 | 8:00 | 1:22 | 10:55 | 153 141-167 | 1670 | 167 164-168 | 4/1 |
0.75 | 9:21 | 1:21 | 10:49 | 148 143-153 | 1601 | 166 164-168 | 0/1 |
0.88 | 10:43 | 1:22 | 10:54 | 146 136-156 | 1591 | 167 164-168 | 3/0 |
1.00 | 12:05 | 1:22 | 10:57 | 131 126-136 | 1434 | 167 164-168 | 0/8 |
1.13 | 13:35 | 1:29 | 11:54 | 144 129-155 | 1714 | 162 122-166 | 0/9 |
1.25 | 15:04 | 1:30 +8 | 11:59 | 155 150-157 | 1858 | 160 110-170 | 4/0 |
1.38 | 16:47 | 1:42 +21 | 13:40 | 142 139-150 | 1940 | 162 106-172 | 0/5 |
1.50 | 19:29 | 2:42 +1:19 | 21:38 | 138 115-147 | 2986 | 163 108-190 | 0/8 |
1.63 | 20:47 | 1:18 | 10:25 | 135 124-142 | 1406 | 169 164-172 | 0/6 |
1.75 | 22:06 | 1:19 | 10:31 | 144 141-152 | 1514 | 168 166-172 | 0/6 |
1.88 | 23:53 | 1:47 +29 | 14:16 | 148 136-154 | 2111 | 163 94-182 | 0/4 |
2.00 | 24:58 | 1:05 | 8:40 | 149 134-157 | 1293 | 181 178-186 | 0/7 |
2.13 | 26:26 | 1:28 +16 | 11:41 | 156 145-161 | 1823 | 167 100-182 | 0/8 |
2.25 | 27:39 | 1:13 | 9:42 | 150 144-158 | 1456 | 173 170-176 | 0/7 |
2.38 | 28:51 | 1:13 | 9:42 | 164 158-170 | 1592 | 173 170-174 | 2/0 |
2.50 | 29:57 | 1:06 | 8:46 | 173 170-175 | 1517 | 177 172-182 | 0/5 |
2.63 | 31:02 | 1:05 | 8:42 | 172 170-175 | 1498 | 170 116-186 | 0/6 |
2.75 | 32:09 | 1:06 | 8:49 | 173 170-176 | 1527 | 177 174-184 | 0/6 |
2.88 | 33:17 | 1:09 | 9:11 | 167 163-170 | 1533 | 174 170-176 | 0/6 |
3.00 | 35:14 | 1:56 +34 | 15:32 | 156 145-168 | 2423 | 160 92-182 | 0/2 |
3.13 | 36:45 | 1:31 +9 | 12:08 | 164 158-170 | 1990 | 164 82-176 | 2/1 |
3.25 | 38:08 | 1:23 | 11:03 | 169 162-175 | 1869 | 159 122-168 | 2/1 |
3.38 | 39:41 | 1:33 | 12:23 | 166 163-170 | 2057 | 150 74-170 | 4/1 |
3.50 | 41:09 | 1:28 | 11:44 | 165 162-169 | 1936 | 157 118-168 | 3/1 |
3.63 | 43:15 | 2:06 +27 | 16:46 | 168 160-173 | 2816 | 156 116-166 | 11/0 |
3.75 | 45:03 | 1:49 +11 | 14:30 | 170 167-173 | 2464 | 153 118-168 | 7/0 |
3.88 | 46:32 | 1:29 | 11:52 | 170 168-175 | 2016 | 153 120-168 | 9/0 |
4.00 | 48:03 | 1:31 | 12:04 | 174 172-176 | 2100 | 155 60-168 | 5/0 |
4.13 | 49:39 | 1:36 | 12:47 | 170 166-172 | 2172 | 151 112-166 | 7/0 |
4.25 | 50:55 | 1:16 | 10:11 | 170 166-172 | 1732 | 168 164-172 | 2/5 |
4.38 | 52:11 | 1:16 | 10:06 | 165 164-167 | 1666 | 169 166-172 | 2/2 |
4.50 | 53:40 | 1:29 +6 | 12:02 | 164 156-169 | 1974 | 165 130-172 | 0/5 |
Heart
155/176max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 85m,
Range 88m, Flat prediction 45:30
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
45 4.5% | 12:49 |
33 3.0% | 12:34 |
See your biggest climbs |
Cadence
163 (190 max)
Stride Length: 91cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 84.5 | 168 | 4.3 | 45:00 | 11:01 |
Walk | 10.9 | 117 | 0.2 | 6:08 | 31:28 |
Still | 0.3 | - | - | 8 | - |
Pause | 4.3 | - | - | 2:24 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:15 | 9:15 | 52.14 |
5km | 32:26 | 10:26 | 51.96 |
5M | 54:55 | 10:59 | 50.11 |
10km | 1:09:51 | 11:14 | 49.34 |
10M | 1:58:16 | 11:50 | 48.04 |
Half | 2:39:27 | 12:10 | 46.55 |
20M | 4:14:42 | 12:44 | 45.89 |
Mara | 5:43:25 | 13:06 | 45.09 |
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A good run, GG; some of the splits are quite impressive. Well done - or should I give credit to Soph.?
Thanks Ev, Sophie needs credit for mixing my runs up I think I’m going to enjoy this (well until she tries to kill me)
She probably won't do that. It wouldn't be good for her image.