Wed 14th Sep 2022 at 4:50pm by Serendippily

Run > Long Run

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Time
53:29
Miles
4.55
Min/mi
11:45
Pacing
85%
WAVA
47.19
Stride(cm)
84
Cals
559
Cadence
164
BPM
146
%MHR
85.9
B/mi
1716
Asc(m)
331
Hillscore
15
Surface
Road

Notes & Comments

7 comments

Easy then sprint finish to try and get under 12min mile
Nothing spectacular about view other than it’s in daylight :-)

Up to 4 miles run this week as my longest run I’ll just about be up to 10 miles by GSR at this rate
Not thinking about Beachy

Split Summary
===
1) 4.55m - 53:29(11:45/m) 148/178bpm [1740b/mi] 559cal 5.1/7.33mph

53:29

	Lip Gloss Well done. A run’s a run x
	RRR-CAZ 🇬🇧 Well done 👍
	TeeBee Well done x
	LindsD Looking good
	Corrah You got out and did it xx
	Autumnleaves Well run x
	alpenrose Well done, building up gradually. xx

Pace

19%

44%

23%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:42	1:42	13:33	117 63-139	1585	163 160-166	63/7
0.25	3:18	1:37 +10	12:55	139 136-141	1794	156 118-166	10/0
0.38	4:44	1:26	11:28	134 129-139	1536	163 162-164	4/1
0.50	6:07	1:22	10:59	135 126-140	1482	163 162-164	3/2
0.63	7:30	1:23	11:04	143 139-149	1583	164 162-168	9/3
0.75	8:55	1:25	11:21	146 143-148	1656	164 162-166	1/14
0.88	10:18	1:23	11:03	148 144-150	1635	164 162-168	14/3
1.00	11:39	1:21	10:46	148 146-150	1595	164 162-166	4/5
1.13	13:07	1:29	11:51	149 145-153	1766	162 158-164	4/4
1.25	14:44	1:37	12:55	149 143-151	1924	162 160-164	6/7
1.38	16:06	1:22	10:58	148 145-151	1622	165 164-168	18/11
1.50	17:30	1:24	11:09	141 137-146	1572	165 164-168	14/8
1.63	19:08	1:38	13:07	142 137-146	1864	162 158-166	5/8
1.75	20:37	1:28	11:47	150 143-155	1769	161 158-164	12/15
1.88	22:16	1:39	13:11	148 146-150	1951	162 160-164	17/12
2.00	23:58	1:42	13:40	149 147-152	2036	161 158-164	10/7
2.13	25:25	1:27	11:37	149 146-151	1730	163 162-164	11/26
2.25	26:51	1:26	11:25	145 141-149	1655	162 162-164	8/11
2.38	28:33	1:42	13:36	145 141-149	1973	160 158-162	18/2
2.50	30:11	1:38	13:06	155 145-166	2031	162 158-166	7/3
2.63	31:45	1:33	12:26	161 160-163	2002	162 160-164	1/17
2.75	33:20	1:36	12:48	162 159-164	2072	161 158-164	15/13
2.88	34:56	1:35	12:40	157 149-162	1989	162 160-166	7/4
3.00	36:29	1:33	12:27	153 149-156	1905	162 158-164	10/11
3.13	38:03	1:34	12:31	148 138-156	1851	166 162-168	5/33
3.25	39:25	1:22	10:57	142 140-143	1554	166 164-168	10/14
3.38	40:43	1:18	10:25	142 140-145	1480	166 164-168	16/18
3.50	42:09	1:26	11:28	142 140-144	1629	163 160-164	17/34
3.63	43:52	1:43	13:44	144 140-148	1978	162 154-170	20/4
3.75	45:43	1:51	14:51	143 134-149	2124	146 112-166	7/8
3.88	47:20	1:37	12:56	147 142-152	1902	166 162-176	4/6
4.00	48:39	1:19	10:31	144 138-150	1515	165 162-168	12/23
4.13	49:50	1:11	9:26	157 147-164	1480	177 172-180	13/4
4.25	51:00	1:10	9:17	162 159-164	1504	179 176-182	3/22
4.38	52:00	1:01	8:05	162 159-165	1311	182 178-186	15/9
4.50	53:11	1:10	9:22	173 166-178	1620	180 180-182	12/10
4.55	53:40	29	9:56	171 169-173	1699	177 176-178	0/9

Heart

146/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 331m, Range 103m, Flat prediction 54:08

Elevation Graph

Biggest Climbs (m)	Min/mi
26 13.0%	10:05
19 18.7%	9:51
16 12.4%	13:39
15 12.2%	12:05
14 6.2%	12:44
14 13.0%	12:35
See your biggest climbs

Cadence

164 (186 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.6	164	4.5	52:56	11:43
Walk	1.3	118	0	41	23:31
Still	0.1	-	-	3	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:09	8:38	46.49%	More
800m	4:28	8:59	49.31%	More
1km	5:45	9:15	49.89%	More
Mile	10:57	10:57	44.51%	More
5k	36:50	11:51	46.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:44	10:44	45.44
5km	35:42	11:29	47.74
5M	59:06	11:49	47.10
10km	1:14:25	11:59	46.85
10M	2:03:14	12:19	46.65
Half	2:44:04	12:31	45.79
20M	4:16:56	12:51	46.07
Mara	5:42:05	13:03	45.86

Bespoke Fields

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