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Sun 28th May 2023 at 6:38am by TBR (TheBeardRunner)

Run > Medium Long Run
  • Time
    1:33:00
  • Miles
    9.07
  • Min/mi
    10:15
  • Pacing
    89.9%
  • WAVA
    50.43
  • Stride(cm)
    90
  • Cals
    819
  • Cadence
    174
  • BPM
    154
  • %MHR
    80.3
  • B/mi
    1580
  • Asc(m)
    537
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

1 mile WU, 8x0.25 miles Z3 pace, 0.75 miles Z2.
Really struggled this morning and couldn't hit the paces (sub 8:30 Z3)

===
1) 1mi - 11:12(11:12/mi) 140/151bpm [1569b/mi] 96cal 5.35/5.74mph
2) 0.01mi - 9(10:44/mi) 150/151bpm [1611b/mi] 1cal 5.59/5.76mph
3) 0.25mi - 2:08(8:33/mi) 156/158bpm [1333b/mi] 21cal 7.02/6.97mph
4) 0.75mi - 7:57(10:36/mi) 148/159bpm [1570b/mi] 71cal 5.66/6.97mph
5) 0.25mi - 2:03(8:14/mi) 153/155bpm [1259b/mi] 19cal 7.29/7.24mph
6) 0.75mi - 7:53(10:31/mi) 155/165bpm [1630b/mi] 75cal 5.71/7.14mph
7) 0.25mi - 2:08(8:31/mi) 162/166bpm [1380b/mi] 21cal 7.04/7.12mph
8) 0.75mi - 7:52(10:29/mi) 156/167bpm [1636b/mi] 74cal 5.72/7.03mph
9) 0.25mi - 2:06(8:23/mi) 154/157bpm [1292b/mi] 18cal 7.15/7.22mph
10) 0.75mi - 7:41(10:15/mi) 150/158bpm [1538b/mi] 62cal 5.85/7.66mph
11) 0.25mi - 2:09(8:36/mi) 158/164bpm [1359b/mi] 20cal 6.97/6.91mph
12) 0.75mi - 7:59(10:38/mi) 156/167bpm [1659b/mi] 72cal 5.64/6.8mph
13) 0.25mi - 2:15(9:01/mi) 162/168bpm [1461b/mi] 21cal 6.65/6.51mph
14) 0.75mi - 8:05(10:47/mi) 157/176bpm [1693b/mi] 72cal 5.57/6.55mph
15) 0.25mi - 2:08(8:34/mi) 164/177bpm [1404b/mi] 21cal 7.01/7.06mph
16) 0.75mi - 8:15(11:00/mi) 164/170bpm [1805b/mi] 81cal 5.45/7.06mph
17) 0.25mi - 2:13(8:52/mi) 169/177bpm [1498b/mi] 23cal 6.77/6.68mph
18) 0.75mi - 8:13(10:57/mi) 153/172bpm [1676b/mi] 49cal 5.48/6.64mph
19) 0.05mi - 32(10:19/mi) 148/150bpm [1527b/mi] 2cal 5.82/5.57mph
11:12 9 2:08 7:57 2:03 7:53 2:08 7:52 2:06 7:41 2:09 7:59 2:15 8:05 2:08 8:15 2:13 8:13 32
Corrah
Good miles in the bag though.

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 11:11 11:11 11:11 137 95-151 1533 170 0-180 59/52
1.01 11:20 9 10:51 150 149-150 1628 177 176-178 0/1
1.26 13:28 2:08 8:32 156 150-158 1332 180 176-184 8/5
2.01 21:25 7:57 10:36 148 142-159 1570 174 168-180 25/44
2.26 23:28 2:03 8:11 153 149-155 1253 179 176-186 12/13
3.01 31:22 7:54 10:32 155 147-164 1632 175 172-178 49/40
3.26 33:30 2:08 8:31 162 157-165 1378 179 176-184 11/21
4.01 41:22 7:52 10:29 156 152-167 1636 175 172-184 54/44
4.26 43:28 2:06 8:23 154 151-157 1292 178 172-182 7/22
5.01 51:09 7:41 10:15 150 145-158 1538 175 170-178 62/84
5.26 53:18 2:09 8:36 158 146-163 1358 177 176-184 17/25
6.01 1:01:17 7:59 10:38 157 149-167 1670 173 168-176 63/66
6.26 1:03:32 2:15 9:01 162 153-168 1461 175 170-180 26/19
7.01 1:11:37 8:05 10:47 158 151-176 1704 172 166-176 69/55
7.26 1:13:46 2:08 8:34 164 155-176 1404 173 170-176 19/14
8.01 1:22:01 8:15 11:00 164 157-170 1805 169 164-176 63/49
8.26 1:24:14 2:13 8:52 169 162-177 1499 172 168-176 38/11
9.01 1:32:27 8:13 10:57 153 142-172 1676 168 164-172 59/70
9.07 1:33:00 33 +1 10:34 148 147-149 1563 167 164-170 0/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 177 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 8.0% 11:00
    20 7.6% 10:55
    18 7.9% 8:30
    17 7.3% 10:51
    15 11.8% 10:52
    14 13.1% 9:55

  • Cadence Distribution

    174 avge / 186 max Stride Length: 90cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:09 42.67% More
    800m 4:34 9:12 44.90% More
    1km 5:42 9:11 47.41% More
    Mile 9:38 9:38 48.59% More
    5k 30:35 9:51 50.57% More
    5 miles 49:52 9:58 50.66% More
    10k 1:02:07 10:00 50.84% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:56 7:56 58.98
    5km 28:08 9:03 54.99
    5M 47:51 9:34 52.81
    10km 1:00:59 9:49 51.78
    10M 1:43:42 10:22 50.06
    Half 2:20:11 10:42 48.90
    20M 3:44:47 11:14 47.76
    Mara 5:03:50 11:36 47.27
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