Sun 20th Nov 2022 at 10:18am by Autumnleaves

Run > Medium Long Run

Good
breezy

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Time
1:16:20
Miles
7.01
Min/mi
10:53
Pacing
86%
WAVA
53.75
Stride(cm)
90
Cals
655
Cadence
164
BPM
130
%MHR
70.2
B/mi
1413
Asc(m)
299
Hillscore
10
Surface
Mixed

Notes & Comments

7 comments

Exploring with Mr AL. We cut a bit short realising plan A would be over 10 miles!
Split Summary
===
1) 1m - 10:51(10:51/m) 119/133bpm [1291b/mi] 89cal 5.53/6.35mph
2) 1m - 11:12(11:12/m) 129/135bpm [1444b/mi] 102cal 5.36/6.14mph
3) 1m - 11:06(11:06/m) 129/136bpm [1431b/mi] 95cal 5.41/5.91mph
4) 1m - 10:24(10:24/m) 132/137bpm [1373b/mi] 89cal 5.77/6.59mph
5) 1m - 11:22(11:22/m) 135/152bpm [1533b/mi] 99cal 5.28/7.62mph
6) 1m - 10:47(10:47/m) 135/143bpm [1456b/mi] 92cal 5.56/6.57mph
7) 1m - 10:35(10:35/m) 136/144bpm [1438b/mi] 89cal 5.67/6.32mph
8) 0.01m - 5(9:10/m) 142/143bpm [1302b/mi] 6.54/5.82mph

10:51 11:12 11:06 10:24 11:22 10:47 10:35 5

	LindsD Nice run
	Ness Nice one 👍
	Stevewjj Morning 😀
	northernslowcoach Nice running
	Corrah Nicely done
	RRR-CAZ 🇬🇧 Cool 😎
	.B. Lovely

Pace

52%

43%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:48	2:48	11:11	105 72-125	1174	166 120-174	7/6
0.50	5:26	2:39	10:34	122 112-133	1290	167 162-170	2/21
0.75	8:04	2:38	10:30	125 120-130	1313	165 128-168	10/12
1.00	10:51	2:47	11:08	120 112-128	1335	153 126-168	10/27
1.25	13:38	2:48	11:10	130 127-133	1452	166 166-168	19/13
1.50	16:17	2:39	10:35	130 126-132	1375	166 160-166	32/37
1.75	19:22	3:05	12:19	125 113-135	1539	153 124-166	18/22
2.00	22:03	2:41	10:43	132 130-135	1415	166 164-170	12/19
2.25	24:42	2:39	10:36	131 128-134	1389	166 166-168	13/18
2.50	27:46	3:04	12:18	126 116-131	1549	154 110-168	15/13
2.75	30:31	2:45	10:59	130 126-133	1427	166 164-166	23/7
3.00	33:08	2:37	10:29	131 128-135	1374	166 164-166	8/17
3.25	35:59	2:51	11:25	131 115-137	1496	155 126-172	15/20
3.50	38:32	2:33	10:11	125 107-131	1273	165 130-170	11/10
3.75	41:03	2:31	10:02	134 131-137	1345	169 166-170	8/7
4.00	43:32	2:29	9:57	136 134-137	1354	169 166-172	6/10
4.25	46:37	3:05	12:20	129 119-138	1591	156 124-172	9/7
4.50	49:37	3:00	11:59	139 133-149	1665	168 164-170	21/4
4.75	52:08	2:31	10:03	144 139-152	1448	171 166-176	17/10
5.00	54:54	2:46	11:04	129 118-140	1428	157 126-172	3/13
5.25	57:26	2:33	10:11	131 121-142	1334	171 168-174	11/12
5.50	1:00:02	2:36	10:24	139 134-143	1446	172 170-174	16/9
5.75	1:03:04	3:02	12:08	135 130-139	1638	154 118-172	18/10
6.00	1:05:41	2:37	10:26	134 128-138	1399	171 170-174	15/9
6.25	1:08:22	2:41	10:43	138 135-142	1480	172 168-174	14/7
6.50	1:10:49	2:28	9:50	136 135-138	1338	172 170-174	9/20
6.75	1:13:40	2:50	11:21	130 121-136	1476	158 122-174	20/16
7.00	1:16:15	2:36	10:23	140 135-143	1454	174 166-176	16/13
7.01	1:16:21	6	10:34	143 143-143	1512	170 170-170	0/0

Heart

130/152max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 299m, Range 64m, Flat prediction 1:15:54

Elevation Graph

Biggest Climbs (m)	Min/mi
32 9.2%	12:12
15 6.0%	12:58
15 3.8%	10:49
13 5.7%	9:59
12 5.8%	10:40
10 4.3%	10:29
See your biggest climbs

Cadence

164 (176 max) Stride Length: 90cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.4	168	6.6	1:09:01	10:30
Walk	9.6	127	0.4	7:20	17:02

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:11	44.93%	More
800m	4:57	9:57	46.30%	More
1km	6:11	9:57	48.17%	More
Mile	10:22	10:22	48.67%	More
5k	33:20	10:44	52.90%	More
5 miles	54:10	10:50	53.23%	More
10k	1:07:38	10:53	53.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:59	8:59	56.19
5km	31:13	10:03	56.50
5M	52:40	10:32	54.75
10km	1:06:52	10:46	54.03
10M	1:52:47	11:17	52.88
Half	2:31:44	11:35	51.39
20M	4:01:33	12:05	50.93
Mara	5:24:59	12:24	50.22

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