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Thu 23rd Nov 2023 at 9:02am by Fenland Flier

Run > Medium Long Run
  • v windy
  • Time
    1:57:44
  • Miles
    13.09
  • Min/mi
    9:00
  • Pacing
    97.1%
  • WAVA
    59.22
  • Stride(cm)
    104
  • Cals
    1009
  • Watts
    197
  • Cadence
    172
  • BPM
    140
  • %MHR
    71.6
  • B/mi
    1263
  • Asc(m)
    28
  • Surface
    Road

Notes & Comments

Left knee kept giving in the first half a mile but was then ok. Planned route into the wind for the first 1/3, quite enjoyed the run overall. Another quick paced run.

1) 1mi - 9:09(9:09/mi) 127/137bpm [1161b/mi] 76cal 191/W 6.56/6.99mph
2) 1mi - 8:57(8:57/mi) 137/142bpm [1226b/mi] 77cal 198/W 6.7/6.95mph
3) 1mi - 8:55(8:55/mi) 140/145bpm [1249b/mi] 76cal 200/W 6.72/7.01mph
4) 1mi - 9:00(9:00/mi) 143/148bpm [1288b/mi] 77cal 198/W 6.66/6.93mph
5) 1mi - 9:02(9:02/mi) 145/150bpm [1309b/mi] 77cal 196/W 6.64/6.82mph
6) 1mi - 8:54(8:54/mi) 143/149bpm [1272b/mi] 78cal 198/W 6.74/6.99mph
7) 1mi - 8:55(8:55/mi) 140/145bpm [1249b/mi] 76cal 199/W 6.72/6.97mph
8) 1mi - 8:56(8:56/mi) 140/145bpm [1251b/mi] 76cal 198/W 6.72/7.04mph
9) 1mi - 9:03(9:03/mi) 139/143bpm [1258b/mi] 75cal 199/W 6.64/7.96mph
10) 1mi - 9:03(9:03/mi) 141/145bpm [1277b/mi] 77cal 195/W 6.62/6.82mph
11) 1mi - 9:01(9:01/mi) 141/144bpm [1272b/mi] 77cal 195/W 6.66/6.86mph
12) 1mi - 8:57(8:57/mi) 144/147bpm [1289b/mi] 79cal 197/W 6.7/7.01mph
13) 1mi - 9:02(9:02/mi) 146/151bpm [1320b/mi] 81cal 197/W 6.64/7.17mph
14) 0.09mi - 49(8:46/mi) 146/149bpm [1281b/mi] 7cal 197/W 6.84/6.86mph
9:09 8:57 8:55 9:00 9:02 8:54 8:55 8:56 9:03 9:03 9:01 8:57 9:02 49
Ness
Well done 👍
minardi
clocking up the long miles this week!
Fenland Flier
Thanks Ness and yes minardi Tuesday was because I missed my Sunday run and today was because I had the time.
Alice the Camel
Nicely paced too 👍
Fenland Flier
Thanks Alice.
Hale magna trotter
A good steady run there
Hale magna trotter
A good steady run there
Fenland Flier
Thanks Nick.
Mark J 🇳🇿
Lovely pacing.
Fenland Flier
Thanks Mark.

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.50 4:32 4:32 9:04 122 101-130 1106 172 170-176 197 185-235 5/3
1.00 9:08 4:36 9:12 131 124-137 1205 172 86-174 191 180-211 2/3
1.50 13:40 4:32 9:04 135 131-139 1224 173 172-174 195 181-213 3/2
2.00 18:05 4:25 8:50 139 133-142 1229 176 172-178 201 181-232 4/5
2.50 22:31 4:27 8:53 140 136-145 1244 176 174-180 201 180-229 2/3
3.00 27:00 4:29 8:57 140 130-144 1254 176 174-178 200 177-236 5/4
3.50 31:32 4:32 9:04 143 138-146 1298 175 172-178 198 185-226 4/2
4.00 36:01 4:28 8:56 143 139-148 1279 175 170-178 198 184-223 3/3
4.50 40:33 4:33 9:05 144 138-150 1309 173 170-176 196 172-228 3/4
5.00 45:02 4:29 8:58 146 137-150 1309 174 170-176 196 179-215 4/3
5.50 49:31 4:28 8:56 145 141-149 1296 173 162-176 197 187-211 4/3
6.00 53:56 4:25 8:51 141 133-146 1247 173 170-176 199 191-216 2/3
6.50 58:23 4:27 8:53 141 137-145 1253 174 172-176 203 188-228 3/2
7.00 1:02:51 4:29 8:58 139 131-145 1246 173 172-174 196 182-199 1/4
7.50 1:07:18 4:27 8:53 141 136-145 1254 173 168-178 198 187-206 1/1
8.00 1:11:47 4:29 8:58 140 137-143 1256 172 170-176 198 182-223 3/3
8.50 1:16:17 4:30 9:00 139 132-142 1252 173 170-176 197 185-212 1/1
9.00 1:20:50 4:33 9:06 139 136-143 1264 170 122-176 200 153-233 4/2
9.50 1:25:23 4:33 9:06 141 133-145 1283 170 166-172 194 183-202 2/3
10.00 1:29:54 4:31 9:01 140 130-143 1263 170 166-172 195 185-200 5/5
10.50 1:34:27 4:34 9:07 140 137-144 1277 170 168-172 194 189-205 2/1
11.00 1:38:55 4:28 8:56 141 137-144 1259 170 168-172 197 193-206 3/3
11.50 1:43:21 4:25 8:51 144 141-147 1274 170 168-172 198 194-218 3/2
12.00 1:47:52 4:31 9:03 143 140-145 1294 169 164-172 196 179-206 0/1
12.50 1:52:25 4:33 9:05 146 141-151 1326 170 166-174 197 182-224 7/5
13.00 1:56:54 4:30 9:00 146 141-151 1313 170 166-172 197 172-222 2/4
13.09 1:57:44 50 8:58 146 142-149 1309 170 168-172 198 181-201 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 151 max Delete HR Trace

  • Cadence Distribution

    172 avge / 180 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 172 13.1 1:57:37 8:59
    Walk 0.1 113 0 6 10:44
    Still 0.0 - - 1 -

  • Power Distribution

    197W (236 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:09 8:38 40.51% More
    800m 4:22 8:47 47.42% More
    1km 5:27 8:46 50.08% More
    Mile 8:50 8:50 53.47% More
    5k 27:41 8:55 56.37% More
    5 miles 44:42 8:56 57.03% More
    10k 55:32 8:56 57.37% More
    10 miles 1:29:40 8:58 58.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:27 7:27 63.42
    5km 25:10 8:06 61.99
    5M 41:56 8:23 60.79
    10km 52:56 8:31 60.19
    10M 1:28:12 8:49 59.40
    Half 1:57:50 9:00 58.72
    20M 3:05:31 9:17 58.43
    Mara 4:07:51 9:28 58.52
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