Sun 16th Apr 2023 at 10:29am by ascoey

Run > Race

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Time
1:17:50
Miles
7.53
Min/mi
10:20
WAVA
46.79
Cals
1371
Cadence
161
BPM
136
%MHR
92.2
B/mi
1410
Asc(m)
256
Hillscore
12
Surface
Road

Notes & Comments

Marnhull 12k.

Finished with my acceptable limit! Decided that 6:30 pace was fine and came home in 6:25 (because of the extra 120m I seemed to accumulate somewhere, 1:18 would be 6:30 for exactly 12k - however, still came in under...)
10k time virtually identical to Monday, despite more hills and a little bit more walking! So, that's encouraging.

Lots of downhill in the first 2k

Would imagine I'll be 10 minutes quicker next year. Well, hopefully...

Split Summary
===
1) 7.53mi - 1:17:50(10:20/mi) 137/148bpm [1415b/mi] 1371cal

1:17:50

Pace

23%

20%

49%

Splits

#	Time	Split	Miles	Mins/mi	HR bpm	Beats/mi	Cadence rpm	Ascent mtrs
1	2:23	2:23	0.25	9:31	109 75-124	1038	164 158-168	6/15
2	4:45	2:22	0.50	9:28	124 119-126	1175	163 158-166	13/12
3	7:05	2:20	0.75	9:22	125 120-131	1170	166 160-170	6/17
4	9:38	2:33	1.00	10:12	131 129-132	1337	164 162-166	7/6
5	12:02	2:24	1.25	9:34	127 125-129	1216	164 160-168	9/19
6	14:41	2:39	1.50	10:37	134 127-139	1422	166 162-172	15/4
7	17:10	2:29	1.75	9:57	137 135-139	1363	166 162-170	11/10
8	19:44	2:33	2.00	10:13	137 136-140	1400	165 162-168	8/3
9	22:08	2:25	2.25	9:39	136 133-137	1312	165 162-168	6/7
10	24:34	2:26	2.50	9:43	136 132-139	1321	166 162-170	5/8
11	27:02	2:27	2.75	9:50	137 135-140	1346	166 162-170	9/13
12	29:47	2:46	3.00	11:03	141 137-143	1558	162 118-174	7/6
13	32:25	2:38	3.25	10:32	142 139-144	1496	161 114-174	15/11
14	35:26	3:00	3.50	12:02	140 136-144	1684	144 82-168	28/5
15	37:58	2:32	3.75	10:08	141 139-143	1430	159 80-170	13/20
16	40:14	2:16	4.00	9:04	137 134-140	1243	166 162-168	2/22
17	42:35	2:21	4.25	9:25	139 137-141	1310	168 166-172	6/9
18	45:07	2:32	4.50	10:08	140 137-142	1419	163 120-172	4/7
19	47:45	2:38	4.75	10:30	139 135-142	1460	160 120-174	9/8
20	50:21	2:36	5.00	10:24	141 137-143	1466	160 114-172	6/7
21	53:44	3:23	5.25	13:31	138 135-140	1865	131 86-174	26/3
22	56:18	2:35	5.50	10:19	139 137-143	1433	163 108-172	11/12
23	58:56	2:38	5.75	10:33	141 137-143	1488	161 114-174	6/14
24	1:01:18	2:22	6.00	9:26	140 140-141	1321	167 164-170	6/12
25	1:03:56	2:38	6.25	10:32	142 139-143	1496	160 118-172	10/8
26	1:06:33	2:37	6.50	10:28	140 138-142	1466	159 82-228	13/14
27	1:09:36	3:03	6.75	12:12	141 134-143	1721	153 112-170	12/3
28	1:12:01	2:25	7.00	9:41	139 136-141	1346	166 118-172	8/11
29	1:14:58	2:56	7.25	11:45	144 141-147	1692	157 110-172	20/8
30	1:17:33	2:35	7.50	10:21	146 143-148	1510	165 114-176	12/9
31	1:17:50	17	7.53	8:35	148 148-148	1272	172 168-174	0/1

Heart

23%

59%

18%

136bpm (148 max)

Heart Rate Chart

Elevation

Asc 256m, Range 48m, Flat prediction 1:16:03

Elevation Graph

Biggest Climbs (m)	Min/mi
28 7.6%	12:09
28 7.8%	13:43
15 6.9%	12:09
13 7.2%	9:34
12 3.1%	10:17
11 7.1%	11:25
See your biggest climbs

Cadence

161 (228 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:12	8:50	37.58%	More
800m	4:29	9:01	43.21%	More
1km	5:41	9:09	44.42%	More
Mile	9:34	9:34	44.85%	More
5k	30:59	9:58	47.16%	More
5 miles	50:17	10:03	47.31%	More
10k	1:03:20	10:12	46.91%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:33	8:33	50.21
5km	29:33	9:31	49.44
5M	49:44	9:57	47.84
10km	1:03:05	10:09	47.10
10M	1:46:09	10:37	46.26
Half	2:22:38	10:53	45.21
20M	3:46:34	11:20	45.10
Mara	5:04:25	11:37	44.76

Bespoke Fields

Amend your bespoke fields

Borg Rating of Perceived Exertion






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