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Sun 26th Jul 2020 at 5:00am by ZORBAX65

Run > Medium Long Run

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Time
1:47:16
Miles
13.11
Min/mi
8:11
Pacing
51.3%
WAVA
63.31
Stride(cm)
116
Cals
1058
Cadence
169
BPM
140
%MHR
79.8
B/mi
1142
Asc(m)
406
Hillscore
24
Surface
Road

Notes & Comments

Casa_Pigna_Collana_Santacroce_Emanuele_largoSermoneta_Caracciolo_Plebiscito_Roma_SRosa_Santacroce_DegliArtisti_Giardinetti_Pisciscelli_Bar_Casa
===
1) 1km - 6:06(6:06/km) 122/132bpm 51cal 9.83/10.98kmph
2) 1km - 4:59(4:59/km) 133/137bpm 51cal 12.03/12.26kmph
3) 1km - 5:36(5:36/km) 134/140bpm 57cal 10.7/11.89kmph
4) 1km - 5:02(5:02/km) 134/139bpm 51cal 11.92/12.87kmph
5) 1km - 4:47(4:47/km) 127/140bpm 39cal 12.53/13.27kmph
6) 1km - 4:42(4:42/km) 133/141bpm 45cal 12.76/14.14kmph
7) 1km - 4:52(4:52/km) 129/141bpm 41cal 12.33/13kmph
8) 1km - 4:38(4:38/km) 130/141bpm 42cal 12.95/13.2kmph
9) 1km - 4:49(4:49/km) 133/139bpm 44cal 12.46/12.97kmph
10) 1km - 4:40(4:40/km) 133/138bpm 43cal 12.88/13.27kmph
11) 1km - 5:00(5:00/km) 137/148bpm 51cal 12/12.93kmph
12) 1km - 4:57(4:57/km) 127/138bpm 36cal 12.14/12.53kmph
13) 1km - 4:53(4:53/km) 136/142bpm 46cal 12.29/12.63kmph
14) 1km - 4:51(4:51/km) 136/144bpm 43cal 12.38/12.93kmph
15) 1km - 5:11(5:11/km) 135/145bpm 45cal 11.58/12.87kmph
16) 1km - 4:58(4:58/km) 133/140bpm 41cal 12.07/12.46kmph
17) 1km - 5:15(5:15/km) 161/173bpm 65cal 11.43/12.33kmph
18) 1km - 5:52(5:52/km) 170/172bpm 80cal 10.23/12.12kmph
19) 1km - 5:21(5:21/km) 160/172bpm 63cal 11.23/13.4kmph
20) 1km - 5:14(5:14/km) 169/171bpm 71cal 11.47/12.16kmph
21) 1km - 5:07(5:07/km) 149/171bpm 48cal 11.74/13.23kmph
22) 0.1km - 27(4:33/km) 171/172bpm 5cal 13.2/12.83kmph

6:06 4:59 5:36 5:02 4:47 4:42 4:52 4:38 4:49 4:40 5:00 4:57 4:53 4:51 5:11 4:58 5:15 5:52 5:21 5:14 5:07 27

Pin Map

0mi in 0

Pace

11%

20%

47%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:50	4:50	9:40	121 74-132	1169	161 122-166	6/23
1.00	9:12	4:22	8:44	132 125-137	1152	165 162-172	18/6
1.50	13:28	4:16	8:33	131 127-136	1119	167 164-170	10/21
2.00	17:46	4:18	8:35	137 134-140	1177	169 166-174	17/5
2.50	21:51	4:05	8:10	133 129-137	1086	169 166-172	0/26
3.00	27:12	5:21 +1:28	10:42	127 88-140	1359	167 118-172	18/46
3.50	31:12	4:00 +13	8:00	130 119-140	1039	170 166-212	6/39
4.00	35:52	4:41 +52	9:21	130 99-141	1216	170 162-174	8/21
4.50	39:47	3:54	7:49	135 129-141	1055	170 166-174	23/21
5.00	44:57	5:11 +1:28	10:21	128 95-138	1326	169 106-174	18/38
5.50	48:49	3:52	7:43	133 124-138	1027	171 170-176	7/19
6.00	52:35	3:46	7:32	134 131-139	1010	170 168-174	1/30
6.50	56:27	3:52	7:44	135 129-140	1043	171 168-174	7/17
7.00	1:02:17	5:50 +1:45	11:40	131 96-148	1529	170 162-174	2/4
7.50	1:06:29	4:12 +15	8:25	131 120-138	1102	170 126-176	2/5
8.00	1:10:25	3:56	7:52	137 128-142	1077	172 170-178	2/1
8.50	1:14:31	4:05 +9	8:11	137 118-144	1120	171 122-174	7/5
9.00	1:19:39	5:08 +1:06	10:16	131 103-143	1346	171 126-176	6/6
9.50	1:24:43	5:04 +53	10:08	131 108-145	1328	171 162-174	25/0
10.00	1:28:39	3:56	7:52	138 133-144	1084	173 170-180	18/18
10.50	1:32:53	4:15	8:30	162 144-173	1376	172 168-178	21/4
11.00	1:37:31	4:38	9:15	170 167-173	1574	171 168-176	46/2
11.50	1:43:28	5:57 +1:15	11:54	161 115-170	1917	167 162-170	59/4
12.00	1:47:41	4:13	8:26	166 150-172	1400	169 166-174	28/14
12.50	1:51:50	4:09	8:18	169 165-171	1402	170 164-174	14/3
13.00	1:58:11	6:21 +2:17	12:42	143 102-170	1817	172 160-176	13/8
13.11	1:58:59	48	7:15	170 168-172	1233	171 168-174	0/10

Heart

140/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 406m, Range 194m, Flat prediction 1:39:40

Elevation Graph

Biggest Climbs (m)	Min/mi
127 6.1%	10:01
37 2.9%	9:20
19 7.8%	8:34
16 1.8%	8:23
12 6.6%	7:49
11 2.2%	15:56
See your biggest climbs

Cadence

169 (212 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	90.5	169	13.1	1:46:44	8:55
Walk	1.7	120	0	2:15	1:15:40
Still	0.0	-	-	2	-
Pause	7.7	-	-	9:58	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:49	50.43%	More
800m	3:40	7:22	55.26%	More
1km	4:38	7:27	57.45%	More
Mile	7:34	7:34	60.61%	More
5k	26:04	8:23	58.35%	More
5 miles	42:53	8:35	57.89%	More
10k	53:15	8:34	58.24%	More
10 miles	1:27:44	8:46	58.09%	More
Half	1:58:51	9:04	57.08%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	59.48
5km	24:36	7:55	61.84
5M	40:01	8:00	62.05
10km	49:59	8:03	62.06
10M	1:21:19	8:08	62.68
Half	1:47:11	8:11	62.78
20M	2:45:14	8:16	63.74
Mara	3:37:48	8:19	64.68

Bespoke Fields

Amend your bespoke fields

Fetch Miles

7:55	Lungomare
8:00	Plebiscito_Toledo
10:25	Museo_PzaLeonardo

Three Things You Saw Today

1 oggi è forse l ultima domenica che faro distanze cosi per un po ...almeno se riparlera a settembre pero oggi ce una mezza
2 e mi sveglio normale l orario è sempre quello presto e saremo io e Francesco che ha detto che non mi sperde e cosi è fatto un buona prima parte
3 le gambe stavano bene il riposo ha giovato di sabato ma alla fine la salita lo sentita ma sono contento e lo fatto e anche il caffe preso quindi è andata e un domani lo ricrderemo la media diciamo buona visto il periodo e il caldo

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