Mon 23rd May 2022 at 10:24am by Rosehip

Run > Long Run

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Time
2:18:50
Miles
10.04
Min/mi
13:50
Pacing
27%
WAVA
43.69
Stride(cm)
75
Cals
1018
Cadence
154
BPM
136
%MHR
75.3
B/mi
1874
Asc(m)
39
Surface
Mixed

Notes & Comments

7 comments

4/1 r/w
That was nice, rabbits, a hare, several muntjak, kites, yellowhammers, stooopid pheasants lots and lots of skylarks
- downside was lots of st mark’s flies and other free protein and it’s a bit warm and muggy again

Only have to do that twice more next Sunday!
Split Summary
===
1) 1m - 13:50(13:50/m) 121/140bpm [1674b/mi] 100cal
2) 1m - 13:50(13:50/m) 134/143bpm [1854b/mi] 102cal
3) 1m - 13:56(13:56/m) 136/144bpm [1895b/mi] 101cal
4) 1m - 13:56(13:56/m) 139/145bpm [1936b/mi] 104cal
5) 1m - 13:47(13:47/m) 139/147bpm [1917b/mi] 101cal
6) 1m - 13:39(13:39/m) 137/148bpm [1869b/mi] 101cal
7) 1m - 13:50(13:50/m) 138/146bpm [1909b/mi] 102cal
8) 1m - 13:36(13:36/m) 140/146bpm [1904b/mi] 100cal
9) 1m - 14:01(14:01/m) 140/149bpm [1963b/mi] 101cal
10) 1m - 13:53(13:53/m) 143/149bpm [1985b/mi] 102cal
11) 0.04m - 32(13:47/m) 149/150bpm [2054b/mi] 4cal

13:50 13:50 13:56 13:56 13:47 13:39 13:50 13:36 14:01 13:53 32

	Velociraptor Well done
	Ness Sounds lovely, well apart from the flies! 🪰 🤢
	♪♫ Synge ♪♫ Sounds good. Consistent pace for 10 miles 😀
	EdJ Well done. Sunday will be easier with a bit of 'race atmosphere'.
	Rosehip And Cat to gossip with
	northernslowcoach ^ well run
	GimmeMedals Good going.

Pace

26%

61%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	16:53	16:53 +10:01	33:46	107 73-133	3613	149 110-168	2/3
1.00	23:50	6:57	13:54	133 119-140	1849	159 122-168	3/1
1.50	30:44	6:54	13:48	132 120-139	1822	154 124-166	2/2
2.00	37:40	6:56	13:52	134 116-142	1858	157 120-166	5/1
2.50	44:46	7:06	14:12	137 122-144	1946	154 122-166	5/1
3.00	51:36	6:50	13:40	133 123-140	1818	156 120-166	2/7
3.50	58:32	6:56	13:52	139 128-143	1927	157 124-164	1/2
4.00	1:05:32	7:00	14:00	139 131-145	1946	151 80-164	6/0
4.50	1:12:18	6:46	13:32	140 127-144	1894	157 124-166	5/3
5.00	1:19:19	7:01	14:03	139 127-146	1952	156 122-166	4/4
5.50	1:26:17	6:58	13:56	135 120-148	1881	152 120-166	2/7
6.00	1:32:58	6:41	13:22	138 126-143	1844	159 126-166	2/4
6.50	1:40:01	7:02	14:05	140 129-146	1971	152 122-166	5/4
7.00	1:46:48	6:48	13:36	136 128-143	1849	159 120-168	1/6
7.50	1:53:30	6:41	13:23	139 129-145	1860	157 126-168	1/2
8.00	2:00:24	6:54	13:49	140 129-145	1933	158 122-240	5/4
8.50	2:07:35	7:11	14:23	138 125-146	1984	148 118-166	4/3
9.00	2:14:25	6:50	13:40	139 119-149	1900	153 110-166	3/4
9.50	2:21:37	7:12	14:24	140 126-148	2017	151 80-164	3/3
10.00	2:28:18	6:40	13:21	144 132-149	1922	158 124-168	3/3
10.04	2:28:51	33	14:09	147 145-149	2080	128 82-164	0/0

Heart

136/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 39m, Range 16m, Flat prediction 2:18:50

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

154 (240 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.3	163	8.4	1:49:56	14:04
Walk	19.3	125	1.6	30:21	18:45
Pause	5.4	-	-	8:34	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:07	12:31	33.27%	More
800m	6:32	13:09	35.56%	More
1km	8:10	13:09	36.97%	More
Mile	13:16	13:16	38.47%	More
5k	42:18	13:37	42.18%	More
5 miles	1:08:36	13:43	42.53%	More
10k	1:25:33	13:46	42.75%	More
10 miles	2:26:38	14:40	41.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:31	8:31	59.96
5km	33:34	10:48	53.16
5M	59:42	11:56	48.88
10km	1:17:40	12:30	47.09
10M	2:18:10	13:49	43.71
Half	3:11:35	14:37	41.23
20M	5:19:43	15:59	38.99
Mara	7:23:19	16:55	37.32

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cadence