Sun 29th Jan 2023 at 6:53pm by depeche_mould

Run > Long Run

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Time
1:45:37
Miles
12.44
Min/mi
8:29
Pacing
73%
WAVA
52.83
Stride(cm)
106
Cals
929
Cadence
179
BPM
120
%MHR
66.8
B/mi
1020
Asc(m)
406
Hillscore
8
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:15(5:15/km) 107/119bpm [562b/km] 40cal 11.42/13.23kmph
2) 1km - 4:41(4:41/km) 117/121bpm [549b/km] 45cal 12.79/13.17kmph
3) 1km - 5:08(5:08/km) 122/129bpm [627b/km] 54cal 11.67/13.07kmph
4) 1km - 6:34(6:34/km) 127/137bpm [834b/km] 72cal 9.14/12.8kmph
5) 1km - 5:12(5:12/km) 114/123bpm [593b/km] 43cal 11.55/13kmph
6) 1km - 5:22(5:22/km) 116/133bpm [623b/km] 46cal 11.18/13.44kmph
7) 1km - 5:11(5:11/km) 122/135bpm [632b/km] 54cal 11.58/13.3kmph
8) 1km - 4:50(4:50/km) 120/128bpm [580b/km] 43cal 12.42/12.83kmph
9) 1km - 4:51(4:51/km) 123/126bpm [597b/km] 44cal 12.37/13kmph
10) 1km - 4:45(4:45/km) 124/126bpm [589b/km] 45cal 12.63/13.1kmph
11) 1km - 4:47(4:47/km) 124/127bpm [594b/km] 44cal 12.53/12.9kmph
12) 1km - 5:01(5:01/km) 124/134bpm [621b/km] 45cal 11.97/12.77kmph
13) 1km - 5:22(5:22/km) 130/139bpm [698b/km] 55cal 11.18/12.23kmph
14) 1km - 6:08(6:08/km) 125/137bpm [767b/km] 53cal 9.78/12.7kmph
15) 1km - 6:46(6:46/km) 110/127bpm [745b/km] 47cal 8.86/13.5kmph
16) 1km - 4:55(4:55/km) 115/122bpm [566b/km] 35cal 12.19/12.93kmph
17) 1km - 5:03(5:03/km) 120/125bpm [606b/km] 37cal 11.89/12.5kmph
18) 1km - 5:28(5:28/km) 121/135bpm [662b/km] 42cal 10.96/12.36kmph
19) 1km - 5:04(5:04/km) 120/130bpm [609b/km] 40cal 11.83/12.26kmph
20) 1km - 4:59(4:59/km) 125/133bpm [622b/km] 43cal 12.06/12.93kmph
21) 0.03km - 14(8:46/km) 124/127bpm [1087b/km] 2cal 6.84/11.42kmph

Some hills. Rounding off a 60k week. Feeling weak and tired, unsurprisingly. Coughing again. Trying to recover as best a possible with massage gun, decent nutrition and the small matter of a little sleep tonight...(optimistic!)

5:15 4:41 5:08 6:34 5:12 5:22 5:11 4:50 4:51 4:45 4:47 5:01 5:22 6:08 6:46 4:55 5:03 5:28 5:04 4:59 14

Pace

42%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:13	4:13	8:25	105 75-119	885	179 172-186	16/27
1.00	8:04	3:51	7:43	114 106-118	879	180 164-186	11/18
1.50	11:53	3:49	7:39	120 117-121	917	181 180-186	23/14
2.00	16:23	4:30	9:00	125 116-131	1125	177 118-182	50/14
2.50	22:02	5:38	11:16	126 106-137	1421	176 114-190	27/17
3.00	25:57	3:56	7:51	112 105-121	880	179 168-182	8/44
3.50	29:42	3:45	7:29	116 108-124	868	178 172-182	7/44
4.00	34:36	4:54	9:48	123 100-135	1205	178 108-182	48/15
4.50	38:33	3:57	7:55	115 108-125	910	180 172-182	10/49
5.00	42:26	3:53	7:46	122 115-128	947	179 178-182	26/32
5.50	46:21	3:55	7:51	123 121-126	965	180 162-184	23/11
6.00	50:10	3:49	7:37	125 122-126	953	180 178-184	26/28
6.50	54:01	3:51	7:43	124 122-126	956	181 178-182	25/18
7.00	57:52	3:50	7:41	124 121-126	952	180 172-184	26/33
7.50	1:01:56	4:04	8:08	124 119-133	1009	181 178-184	47/18
8.00	1:06:21	4:25	8:49	131 120-139	1156	179 170-182	27/21
8.50	1:10:36	4:16	8:31	124 118-133	1056	180 124-184	42/17
9.00	1:16:49	6:13	12:25	120 93-136	1491	175 112-184	36/34
9.50	1:21:20	4:31	9:01	107 97-121	966	179 166-184	6/57
10.00	1:25:18	3:58	7:56	116 110-122	921	180 176-186	16/30
10.50	1:29:22	4:05	8:09	119 113-124	970	180 172-182	24/20
11.00	1:34:13	4:51 +22	9:41	121 100-135	1173	181 176-184	28/21
11.50	1:38:15	4:02	8:04	119 113-125	960	181 178-184	21/31
12.00	1:42:17	4:02	8:05	121 116-130	978	181 172-186	32/32
12.44	1:45:59	3:42	8:20	126 117-133	1049	178 118-184	26/28

Heart

120/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 406m, Range 92m, Flat prediction 1:44:39

Elevation Graph

Biggest Climbs (m)	Min/mi
29 13.7%	13:35
26 14.0%	9:52
15 7.3%	9:00
10 7.1%	8:57
See your biggest climbs

Cadence

179 (190 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.0	179	12.4	1:42:48	8:19
Walk	0.9	116	0	54	18:11
Still	1.8	-	-	1:55	-
Pause	0.3	-	-	22	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:10	42.24%	More
800m	3:42	7:27	46.53%	More
1km	4:39	7:30	48.45%	More
Mile	7:34	7:34	51.44%	More
5k	24:08	7:46	54.87%	More
5 miles	39:50	7:58	54.00%	More
10k	50:28	8:07	53.25%	More
10 miles	1:24:26	8:27	52.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:18	7:18	53.37
5km	24:16	7:49	54.56
5M	40:11	8:02	53.52
10km	50:36	8:09	53.12
10M	1:23:48	8:23	52.99
Half	1:51:34	8:31	52.25
20M	2:54:43	8:44	52.86
Mara	3:52:36	8:53	52.95

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