Sun 27th Nov 2022 at 2:12pm by LindsD
Run > General
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Time
56:31
-
Miles 4.30
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Min/mi 13:09
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Pacing
79%
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WAVA
42.19
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Stride(cm)
79
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Cadence
155
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BPM
137
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%MHR
80
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B/mi 1798
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Hillscore
7
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Surface
Road
Notes & Comments
6 comments
Amalgamated from training entries 21279405 and 21279582
Thought I had better try to run a bit longer. 90s run/60s walk. 2' walk to warm up. Went quite well. Longest since TBC in Oxford I think.
Split Summary
===
1) 1m - 12:02(12:02/m) 131/155bpm [1575b/mi] 86cal 4.99/5.91mph
2) 1m - 12:23(12:23/m) 139/158bpm [1722b/mi] 92cal 4.84/6.45mph
3) 1m - 13:39(13:39/m) 144/168bpm [1965b/mi] 99cal 4.4/6.03mph
4) 1m - 12:57(12:57/m) 144/166bpm [1864b/mi] 95cal 4.63/6.24mph
5) 0.18m - 2:32(14:10/m) 149/161bpm [2112b/mi] 17cal 4.23/5.43mph
Thought I had better try to run a bit longer. 90s run/60s walk. 2' walk to warm up. Went quite well. Longest since TBC in Oxford I think.
Split Summary
===
1) 1m - 12:02(12:02/m) 131/155bpm [1575b/mi] 86cal 4.99/5.91mph
2) 1m - 12:23(12:23/m) 139/158bpm [1722b/mi] 92cal 4.84/6.45mph
3) 1m - 13:39(13:39/m) 144/168bpm [1965b/mi] 99cal 4.4/6.03mph
4) 1m - 12:57(12:57/m) 144/166bpm [1864b/mi] 95cal 4.63/6.24mph
5) 0.18m - 2:32(14:10/m) 149/161bpm [2112b/mi] 17cal 4.23/5.43mph
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:55 | 1:55 | 15:16 | 84 68-98 | 1283 | 125 118-130 | 97/39 |
0.25 | 3:26 | 1:32 +5 | 12:15 | 94 59-129 | 1152 | 173 168-176 | 6/5 |
0.38 | 5:15 | 1:48 | 14:26 | 135 123-151 | 1950 | 147 116-174 | 11/4 |
0.50 | 6:44 | 1:29 | 11:50 | 151 143-155 | 1788 | 155 132-176 | 8/8 |
0.63 | 8:09 | 1:26 | 11:25 | 133 121-142 | 1518 | 159 132-176 | 4/10 |
0.75 | 9:50 | 1:41 | 13:31 | 126 110-143 | 1703 | 147 128-176 | 3/7 |
0.88 | 11:07 | 1:17 | 10:13 | 137 121-150 | 1399 | 175 174-178 | 6/8 |
1.00 | 13:08 | 2:01 +22 | 16:04 | 141 118-153 | 2266 | 156 106-176 | 9/8 |
1.13 | 14:28 | 1:20 | 10:44 | 124 116-135 | 1330 | 160 128-178 | 3/17 |
1.25 | 15:46 | 1:17 | 10:20 | 139 136-143 | 1436 | 177 174-178 | 6/11 |
1.38 | 17:22 | 1:37 | 12:53 | 140 123-147 | 1803 | 146 122-176 | 8/2 |
1.50 | 18:51 | 1:29 | 11:53 | 133 113-157 | 1579 | 169 130-184 | 5/7 |
1.63 | 20:32 | 1:41 | 13:27 | 131 110-155 | 1761 | 149 124-184 | 8/14 |
1.75 | 22:04 | 1:32 | 12:18 | 148 139-155 | 1819 | 160 120-180 | 10/4 |
1.88 | 23:40 | 1:36 | 12:46 | 132 123-142 | 1685 | 150 122-176 | 8/6 |
2.00 | 25:20 | 1:40 | 13:21 | 136 123-152 | 1815 | 145 126-178 | 11/7 |
2.13 | 26:51 | 1:31 | 12:11 | 146 136-156 | 1780 | 164 124-178 | 6/18 |
2.25 | 28:25 | 1:33 | 12:25 | 136 126-148 | 1690 | 151 124-176 | 15/8 |
2.38 | 30:06 | 1:42 | 13:34 | 143 126-156 | 1940 | 145 126-178 | 7/7 |
2.50 | 31:44 | 1:38 | 13:04 | 145 127-154 | 1895 | 159 84-178 | 8/12 |
2.63 | 33:28 | 1:44 | 13:51 | 137 127-152 | 1898 | 153 122-178 | 14/4 |
2.75 | 35:20 | 1:52 | 14:54 | 154 140-167 | 2293 | 145 112-178 | 7/5 |
2.88 | 36:41 | 1:21 | 10:50 | 147 145-149 | 1593 | 170 128-182 | 9/15 |
3.00 | 38:22 | 1:41 | 13:27 | 137 122-154 | 1843 | 153 120-176 | 18/13 |
3.13 | 40:29 | 2:07 | 16:58 | 144 126-160 | 2443 | 165 122-182 | 4/8 |
3.25 | 42:45 | 2:16 +28 | 18:04 | 137 120-149 | 2476 | 154 98-178 | 10/7 |
3.38 | 44:11 | 1:27 | 11:32 | 144 127-155 | 1662 | 173 124-178 | 7/3 |
3.50 | 45:57 | 1:46 | 14:05 | 148 135-161 | 2085 | 148 120-178 | 8/2 |
3.63 | 47:32 | 1:35 | 12:37 | 160 149-166 | 2018 | 147 82-178 | 11/10 |
3.75 | 48:59 | 1:28 | 11:42 | 142 133-152 | 1662 | 159 126-180 | 7/8 |
3.88 | 50:42 | 1:43 | 13:42 | 136 122-153 | 1864 | 147 124-180 | 5/15 |
4.00 | 52:17 | 1:35 +2 | 12:38 | 145 134-154 | 1832 | 170 126-182 | 18/0 |
4.13 | 53:55 | 1:38 | 13:05 | 139 126-153 | 1820 | 151 126-178 | 7/15 |
4.25 | 55:44 | 1:49 | 14:34 | 149 133-161 | 2171 | 153 124-176 | 10/5 |
4.30 | 56:31 | 47 +2 | 14:08 | 148 145-151 | 2091 | 174 170-176 | 2/3 |
Heart
137/167max
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- BPM
- WHR
- MHR
- Bands
Elevation
Asc 0m,
Range 90m, Flat prediction 56:12
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
27 10.8% | 12:59 |
21 18.6% | 13:24 |
15 8.8% | 16:58 |
10 5.1% | 12:05 |
See your biggest climbs |
Cadence
155 (184 max)
Stride Length: 79cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 61.2 | 175 | 3.1 | 34:15 | 11:10 |
Walk | 36.5 | 126 | 1.2 | 20:57 | 18:07 |
Still | 0.7 | - | - | 24 | - |
Pause | 1.6 | - | - | 55 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 12:03 | 12:03 | 40.48 |
5km | 40:03 | 12:53 | 42.55 |
5M | 1:06:19 | 13:16 | 41.97 |
10km | 1:23:30 | 13:26 | 41.75 |
10M | 2:18:16 | 13:50 | 41.58 |
Half | 3:04:05 | 14:03 | 40.81 |
20M | 4:48:16 | 14:25 | 41.06 |
Mara | 6:23:48 | 14:39 | 40.87 |
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Well done you xx
Nice miles! x
Well run Linds x
Nicely done
Well done
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