Sun 18th Sep 2022 at 7:36am by TBR (TheBeardRunner)
Run > Medium Long Run
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Time
1:22:53
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Miles 8.00
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Min/mi 10:22
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Pacing
18%
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WAVA
49.39
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Stride(cm)
91
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Cals
736
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Cadence
171
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BPM
149
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%MHR
77.6
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B/mi 1543
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Asc(m)
176
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Hillscore
13
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Surface
Road
Notes & Comments
3 comments
HMTR W9. Cutback week. Will blog.
===
1) 1m - 11:03(11:03/m) 129/147bpm [1425b/mi] 81cal 5.43/6.41mph
2) 1m - 10:27(10:27/m) 144/150bpm [1505b/mi] 92cal 5.74/5.89mph
3) 1m - 10:16(10:16/m) 151/167bpm [1551b/mi] 94cal 5.84/6.14mph
4) 1m - 10:18(10:18/m) 154/160bpm [1587b/mi] 96cal 5.82/6.16mph
5) 1m - 10:17(10:17/m) 150/158bpm [1543b/mi] 87cal 5.83/6.03mph
6) 1m - 10:14(10:14/m) 156/164bpm [1597b/mi] 96cal 5.86/6.14mph
7) 1m - 9:52(9:52/m) 165/174bpm [1629b/mi] 102cal 6.08/6.53mph
8) 1m - 10:23(10:23/m) 157/170bpm [1629b/mi] 88cal 5.78/6.62mph
9) 0m - 2(9:16/m) 157/157bpm [1456b/mi] 6.47/5.78mph
===
1) 1m - 11:03(11:03/m) 129/147bpm [1425b/mi] 81cal 5.43/6.41mph
2) 1m - 10:27(10:27/m) 144/150bpm [1505b/mi] 92cal 5.74/5.89mph
3) 1m - 10:16(10:16/m) 151/167bpm [1551b/mi] 94cal 5.84/6.14mph
4) 1m - 10:18(10:18/m) 154/160bpm [1587b/mi] 96cal 5.82/6.16mph
5) 1m - 10:17(10:17/m) 150/158bpm [1543b/mi] 87cal 5.83/6.03mph
6) 1m - 10:14(10:14/m) 156/164bpm [1597b/mi] 96cal 5.86/6.14mph
7) 1m - 9:52(9:52/m) 165/174bpm [1629b/mi] 102cal 6.08/6.53mph
8) 1m - 10:23(10:23/m) 157/170bpm [1629b/mi] 88cal 5.78/6.62mph
9) 0m - 2(9:16/m) 157/157bpm [1456b/mi] 6.47/5.78mph
11:03 10:27 10:16 10:18 10:17 10:14 9:52 10:23 2
Pin Map |
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Min/mi0
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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 | 2:56 | 2:56 | 11:46 | 117 79-135 | 1376 | 173 166-178 | 4/9 |
0.50 | 12:48 | 9:52 +7:10 | 39:27 | 118 85-140 | 4654 | 172 124-182 | 16/8 |
0.75 | 17:44 | 4:56 +2:12 | 19:43 | 127 94-141 | 2503 | 170 122-182 | 10/1 |
1.00 | 20:25 | 2:41 | 10:43 | 144 142-147 | 1544 | 169 164-178 | 8/4 |
1.25 | 23:00 | 2:36 | 10:23 | 145 142-148 | 1505 | 172 168-178 | 13/7 |
1.50 | 25:39 | 2:39 | 10:34 | 143 140-148 | 1512 | 171 164-178 | 8/7 |
1.75 | 28:17 | 2:38 | 10:31 | 144 140-149 | 1513 | 170 166-176 | 7/13 |
2.00 | 30:52 | 2:35 | 10:21 | 145 141-149 | 1501 | 170 166-174 | 7/9 |
2.25 | 33:23 | 2:31 | 10:05 | 141 137-149 | 1421 | 170 166-174 | 6/20 |
2.50 | 35:54 | 2:31 | 10:03 | 147 140-154 | 1478 | 169 162-172 | 8/19 |
2.75 | 38:32 | 2:39 | 10:34 | 152 146-161 | 1607 | 173 170-176 | 10/14 |
3.00 | 41:08 | 2:36 | 10:22 | 163 160-167 | 1691 | 173 168-182 | 27/10 |
3.25 | 43:45 | 2:37 | 10:28 | 155 153-159 | 1623 | 171 166-176 | 12/22 |
3.50 | 46:20 | 2:35 | 10:20 | 155 150-159 | 1601 | 173 170-176 | 10/15 |
3.75 | 48:56 | 2:36 | 10:23 | 155 149-158 | 1609 | 172 166-174 | 13/10 |
4.00 | 51:26 | 2:31 | 10:03 | 149 145-153 | 1498 | 172 168-178 | 16/8 |
4.25 | 54:00 | 2:34 | 10:16 | 150 147-153 | 1540 | 172 166-176 | 8/16 |
4.50 | 56:33 | 2:33 | 10:12 | 147 143-151 | 1498 | 168 162-172 | 6/13 |
4.75 | 59:14 | 2:41 | 10:43 | 151 147-154 | 1617 | 169 160-176 | 6/16 |
5.00 | 1:01:43 | 2:29 | 9:58 | 152 149-158 | 1515 | 169 160-174 | 17/19 |
5.25 | 1:04:20 | 2:37 | 10:27 | 153 150-155 | 1599 | 170 166-174 | 11/11 |
5.50 | 1:06:54 | 2:33 | 10:13 | 157 150-160 | 1605 | 173 170-178 | 15/13 |
5.75 | 1:09:26 | 2:32 | 10:10 | 157 150-164 | 1595 | 171 166-176 | 20/13 |
6.00 | 1:11:58 | 2:32 | 10:07 | 157 155-162 | 1589 | 170 160-174 | 7/11 |
6.25 | 1:14:40 | 2:43 | 10:51 | 160 157-165 | 1735 | 173 168-178 | 27/2 |
6.50 | 1:17:12 | 2:32 | 10:07 | 166 161-171 | 1679 | 172 166-178 | 9/9 |
6.75 | 1:19:33 | 2:21 | 9:23 | 169 163-174 | 1585 | 171 164-176 | 15/7 |
7.00 | 1:21:50 | 2:17 | 9:09 | 168 160-173 | 1537 | 171 164-174 | 16/8 |
7.25 | 1:24:29 | 2:39 | 10:37 | 164 157-170 | 1740 | 170 160-174 | 10/9 |
7.50 | 1:27:03 | 2:34 | 10:14 | 155 150-158 | 1586 | 167 164-172 | 7/17 |
7.75 | 1:29:37 | 2:34 | 10:17 | 152 148-156 | 1563 | 170 166-174 | 6/6 |
8.00 | 1:32:13 | 2:36 | 10:23 | 155 150-157 | 1609 | 170 166-176 | 4/17 |
8.00 | 1:32:15 | 2 | 11:27 | 156 156-156 | 1787 | 166 166-166 | 0/0 |
Heart
149/174max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 176m,
Range 57m, Flat prediction 1:11:28
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
19 4.1% | 43:58 |
17 10.5% | 10:42 |
15 12.2% | 10:53 |
14 5.6% | 10:37 |
14 10.3% | 10:49 |
12 11.7% | 11:32 |
See your biggest climbs |
Cadence
171 (182 max)
Stride Length: 91cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 89.8 | 171 | 8 | 1:22:32 | 10:44 |
Walk | 6.7 | 123 | 0 | 6:25 | 19:42:09 |
Pause | 3.5 | - | - | 3:18 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:08 | 8:08 | 55.38 |
5km | 28:51 | 9:17 | 53.18 |
5M | 49:03 | 9:49 | 51.04 |
10km | 1:02:31 | 10:04 | 50.06 |
10M | 1:46:19 | 10:38 | 48.71 |
Half | 2:23:43 | 10:58 | 47.34 |
20M | 3:50:27 | 11:31 | 46.78 |
Mara | 5:11:30 | 11:53 | 46.15 |
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Nice one 👍
Thanks Ness 😊
Good work