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Wed 6th Sep 2023 at 6:44am by MrMo

Run > General
  • Time
    1:28:32
  • Miles
    9.00
  • Min/mi
    9:50
  • Pacing
    95.5%
  • WAVA
    48.97
  • Stride(cm)
    98
  • Cals
    1046
  • Cadence
    167
  • BPM
    152
  • %MHR
    78.6
  • B/mi
    1493
  • Asc(m)
    80
  • Surface
    Road

Notes & Comments

I drove down to the Lapta Coastal Path for a plod this morning. I woke up late at 5.30, so didn't get down there until gone 6.30 and missed the coolest part of the day.

This was a horrible run. I felt dreadful because I've not been eating carbs (kebab diet). Also, the sun was intense and the temperature was 30 degrees when I finished (which is not that high but I am not acclimatized and when your legs are dead from the first mile, it made for an unpleasant run).

Over the years I have rarely enjoyed my running in TRNC and this year is no different.

Did something to my back yesterday whilst goofing around. I've got a goof injury.

Split Summary
===
1) 1mi - 10:22(10:22/mi) 127/137bpm [1316b/mi] 106cal
2) 1mi - 9:54(9:54/mi) 138/146bpm [1366b/mi] 111cal
3) 1mi - 9:53(9:53/mi) 144/151bpm [1424b/mi] 113cal
4) 1mi - 9:51(9:51/mi) 148/153bpm [1458b/mi] 116cal
5) 1mi - 9:50(9:50/mi) 153/159bpm [1504b/mi] 118cal
6) 1mi - 9:48(9:48/mi) 158/161bpm [1548b/mi] 119cal
7) 1mi - 9:52(9:52/mi) 162/167bpm [1599b/mi] 120cal
8) 1mi - 9:48(9:48/mi) 166/170bpm [1628b/mi] 121cal
9) 1mi - 9:13(9:13/mi) 172/181bpm [1585b/mi] 122cal
10) 0mi - 1(4:48/mi) 178/178bpm [855b/mi]
10:22 9:54 9:53 9:51 9:50 9:48 9:52 9:48 9:13 1

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.
0.25 2:40 2:40 10:39 116 88-126 1236 167 162-226 2/1
0.50 5:10 2:30 10:02 126 124-128 1264 168 164-172 3/5
0.75 7:47 2:36 10:25 129 125-135 1343 167 164-170 2/2
1.00 10:21 2:35 10:19 133 127-137 1372 167 162-172 4/2
1.25 12:56 2:35 10:19 135 130-137 1392 167 164-170 5/5
1.50 15:25 2:29 9:55 137 135-140 1358 168 166-170 3/1
1.75 17:49 2:24 9:35 137 133-140 1314 169 166-172 2/5
2.00 20:15 2:26 9:45 142 138-145 1384 168 160-172 4/6
2.25 22:45 2:31 10:02 143 136-147 1435 167 164-172 4/3
2.50 25:16 2:31 10:05 144 139-147 1452 168 164-170 6/6
2.75 27:43 2:26 9:45 144 142-147 1404 168 166-172 3/4
3.00 30:08 2:26 9:42 146 143-150 1417 169 162-188 4/4
3.25 32:38 2:29 9:57 146 144-150 1454 167 164-172 2/7
3.50 35:05 2:27 9:50 147 145-149 1445 168 164-172 1/3
3.75 37:32 2:27 9:49 150 147-153 1472 168 164-170 5/2
4.00 39:59 2:27 9:47 149 147-152 1459 167 156-174 2/3
4.25 42:28 2:29 9:55 152 150-155 1507 168 162-172 4/1
4.50 44:53 2:25 9:39 152 150-154 1467 169 166-172 2/5
4.75 47:20 2:27 9:48 154 151-156 1510 168 162-172 3/2
5.00 49:49 2:29 9:57 155 151-158 1542 167 160-172 6/4
5.25 52:16 2:27 9:49 157 154-161 1541 168 164-170 4/2
5.50 54:45 2:28 9:53 158 155-160 1562 167 162-170 4/5
5.75 57:10 2:25 9:41 157 154-159 1521 168 164-172 6/4
6.00 59:37 2:27 9:47 159 157-161 1556 166 154-172 2/4
6.25 1:02:04 2:28 9:51 161 156-164 1585 166 162-172 5/5
6.50 1:04:34 2:30 10:00 163 159-165 1630 166 164-170 6/3
6.75 1:07:01 2:26 9:46 161 160-163 1572 166 164-168 1/4
7.00 1:09:29 2:28 9:52 163 161-167 1609 165 156-170 6/6
7.25 1:11:57 2:28 9:53 164 161-167 1621 166 160-170 0/4
7.50 1:14:24 2:27 9:47 164 162-167 1606 167 164-170 2/3
7.75 1:16:53 2:29 9:55 168 165-170 1667 166 164-170 5/3
8.00 1:19:17 2:24 9:37 167 164-170 1606 166 154-170 1/3
8.25 1:21:46 2:29 9:57 169 167-171 1682 164 132-168 4/1
8.50 1:24:09 2:22 9:28 169 167-172 1601 167 146-172 2/5
8.75 1:26:27 2:19 9:15 173 171-176 1600 167 164-168 5/3
9.00 1:28:30 2:03 8:11 177 174-181 1448 170 166-176 2/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 181 max Delete HR Trace

  • Cadence Distribution

    167 avge / 226 max Stride Length: 98cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:10 40.42% More
    800m 4:20 8:42 44.42% More
    1km 5:32 8:54 45.68% More
    Mile 9:13 9:13 47.15% More
    5k 29:55 9:38 48.43% More
    5 miles 48:30 9:42 48.66% More
    10k 1:00:26 9:43 48.75% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:15 8:15 52.64
    5km 28:04 9:02 51.63
    5M 46:56 9:23 50.29
    10km 59:20 9:33 49.65
    10M 1:39:12 9:55 48.74
    Half 2:12:48 10:08 48.02
    20M 3:29:43 10:29 47.54
    Mara 4:40:44 10:43 47.45
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