Tue 9th Aug 2022 at 9:37am by Old Man
Run > Medium Long Run
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Time
1:34:25
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Miles 8.00
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Min/mi 11:48
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Pacing
42%
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WAVA
45.79
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Stride(cm)
86
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Cals
1221
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Cadence
159
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BPM
137
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%MHR
76.8
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B/mi 1613
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Asc(m)
322
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Hillscore
6
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Surface
Road
Notes & Comments
Morning run with Frizzle, 2-mile loop round Hampton, also with C then we did 6m across Crown Lakes, Farcet and Yaxley
Very warm so pleased with pace, good prep run for GER, now need to keep it going!!
Split Summary
===
1) 1m - 11:45(11:45/m) 121/129bpm [1422b/mi] 134cal 5.11/5.59mph
2) 1m - 12:12(12:12/m) 130/136bpm [1586b/mi] 152cal 4.92/5.34mph
3) 1m - 11:58(11:58/m) 132/140bpm [1579b/mi] 145cal 5.02/5.63mph
4) 1m - 11:42(11:42/m) 141/148bpm [1650b/mi] 156cal 5.13/5.41mph
5) 1m - 11:40(11:40/m) 144/151bpm [1681b/mi] 159cal 5.14/5.53mph
6) 1m - 11:25(11:25/m) 143/148bpm [1633b/mi] 152cal 5.25/5.91mph
7) 1m - 11:45(11:45/m) 144/149bpm [1693b/mi] 157cal 5.1/5.57mph
8) 1m - 11:55(11:55/m) 148/158bpm [1765b/mi] 166cal 5.03/5.43mph
9) 0m - 2(9:58/m) 150/150bpm [1496b/mi] 6.02/4.95mph
Very warm so pleased with pace, good prep run for GER, now need to keep it going!!
Split Summary
===
1) 1m - 11:45(11:45/m) 121/129bpm [1422b/mi] 134cal 5.11/5.59mph
2) 1m - 12:12(12:12/m) 130/136bpm [1586b/mi] 152cal 4.92/5.34mph
3) 1m - 11:58(11:58/m) 132/140bpm [1579b/mi] 145cal 5.02/5.63mph
4) 1m - 11:42(11:42/m) 141/148bpm [1650b/mi] 156cal 5.13/5.41mph
5) 1m - 11:40(11:40/m) 144/151bpm [1681b/mi] 159cal 5.14/5.53mph
6) 1m - 11:25(11:25/m) 143/148bpm [1633b/mi] 152cal 5.25/5.91mph
7) 1m - 11:45(11:45/m) 144/149bpm [1693b/mi] 157cal 5.1/5.57mph
8) 1m - 11:55(11:55/m) 148/158bpm [1765b/mi] 166cal 5.03/5.43mph
9) 0m - 2(9:58/m) 150/150bpm [1496b/mi] 6.02/4.95mph
11:45 12:12 11:58 11:42 11:40 11:25 11:45 11:55 2
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 | 2:55 | 2:55 | 11:42 | 106 75-121 | 1240 | 159 118-164 | 17/6 |
0.50 | 5:53 | 2:57 | 11:50 | 120 117-122 | 1419 | 160 158-164 | 6/15 |
0.75 | 8:52 | 2:59 | 11:56 | 126 123-128 | 1504 | 161 158-168 | 13/4 |
1.00 | 11:44 | 2:52 | 11:30 | 126 125-128 | 1449 | 160 156-162 | 13/18 |
1.25 | 14:43 | 2:59 | 11:56 | 128 125-131 | 1527 | 159 156-162 | 8/14 |
1.50 | 17:49 | 3:06 | 12:23 | 132 130-136 | 1635 | 158 154-160 | 15/8 |
1.75 | 20:56 | 3:07 +3 | 12:28 | 128 124-133 | 1595 | 158 154-160 | 18/29 |
2.00 | 23:59 | 3:03 | 12:13 | 133 130-135 | 1625 | 158 156-160 | 22/28 |
2.25 | 31:33 | 7:34 +4:36 | 30:14 | 122 79-139 | 3689 | 160 152-164 | 20/5 |
2.50 | 34:42 | 3:09 | 12:36 | 132 129-136 | 1664 | 159 156-162 | 11/12 |
2.75 | 39:44 | 5:02 +2:03 | 20:08 | 130 116-138 | 2618 | 158 148-162 | 16/23 |
3.00 | 42:37 | 2:53 | 11:31 | 136 132-139 | 1567 | 160 156-162 | 21/5 |
3.25 | 45:32 | 2:55 | 11:39 | 140 135-142 | 1632 | 159 154-160 | 7/23 |
3.50 | 48:30 | 2:59 | 11:55 | 143 140-146 | 1704 | 157 146-160 | 18/13 |
3.75 | 51:26 | 2:55 | 11:41 | 141 135-148 | 1649 | 158 154-160 | 18/10 |
4.00 | 54:19 | 2:53 | 11:32 | 141 137-146 | 1626 | 158 152-162 | 10/18 |
4.25 | 57:15 | 2:57 | 11:47 | 142 140-145 | 1672 | 159 156-162 | 24/9 |
4.50 | 1:00:13 | 2:57 | 11:49 | 146 143-149 | 1725 | 159 156-162 | 21/27 |
4.75 | 1:03:07 | 2:55 | 11:38 | 146 143-151 | 1699 | 160 156-166 | 22/17 |
5.00 | 1:05:59 | 2:52 | 11:28 | 143 141-144 | 1639 | 162 160-164 | 13/12 |
5.25 | 1:10:56 | 4:57 +2:11 | 19:47 | 136 116-145 | 2690 | 163 158-168 | 13/19 |
5.50 | 1:13:55 | 2:59 | 11:57 | 145 143-147 | 1733 | 162 160-162 | 17/4 |
5.75 | 1:16:48 | 2:53 | 11:32 | 145 142-147 | 1673 | 162 160-162 | 7/12 |
6.00 | 1:19:36 | 2:48 | 11:11 | 145 143-147 | 1621 | 162 162-162 | 13/7 |
6.25 | 1:22:55 | 3:19 +25 | 13:16 | 144 131-148 | 1910 | 159 118-162 | 4/14 |
6.50 | 1:25:50 | 2:55 | 11:40 | 143 133-148 | 1669 | 160 156-162 | 7/11 |
6.75 | 1:28:50 | 3:00 | 11:59 | 145 144-147 | 1738 | 157 154-160 | 16/11 |
7.00 | 1:31:46 | 2:56 | 11:45 | 146 143-149 | 1715 | 158 156-162 | 9/11 |
7.25 | 1:34:46 | 3:00 | 12:01 | 148 142-156 | 1777 | 157 154-160 | 15/11 |
7.50 | 1:37:50 | 3:04 | 12:14 | 151 145-157 | 1847 | 156 154-160 | 12/16 |
7.75 | 1:40:49 | 2:59 | 11:56 | 147 142-155 | 1754 | 158 154-160 | 11/20 |
8.00 | 1:43:41 | 2:53 | 11:32 | 149 146-151 | 1717 | 159 154-162 | 15/6 |
8.00 | 1:43:44 | 3 | 12:16 | 149 149-149 | 1828 | 158 158-158 | 0/0 |
Heart
137/157max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 322m,
Range 36m, Flat prediction 1:34:14
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
14 5.0% | 11:45 |
12 8.6% | 11:34 |
12 11.5% | 11:40 |
11 7.1% | 12:23 |
10 5.8% | 13:11 |
See your biggest climbs |
Cadence
159 (168 max)
Stride Length: 86cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 91.4 | 159 | 8 | 1:34:12 | 12:38 |
Walk | 2.5 | 118 | 0 | 2:45 | 6:43:00 |
Pause | 6.1 | - | - | 6:47 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:23 | 9:23 | 50.49 |
5km | 33:03 | 10:38 | 48.87 |
5M | 56:02 | 11:12 | 47.15 |
10km | 1:11:19 | 11:29 | 46.35 |
10M | 2:00:57 | 12:06 | 45.29 |
Half | 2:43:14 | 12:28 | 44.11 |
20M | 4:21:04 | 13:03 | 43.71 |
Mara | 5:52:19 | 13:27 | 43.19 |
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