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Wed 1st Sep 2021 at 9:57am by Rosehip

Run > Long Run

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Time
2:53:51
Miles
12.67
Min/mi
13:43
Pacing
74.5%
WAVA
42.81
Stride(cm)
77
Cals
1315
Cadence
153
BPM
134
%MHR
75.1
B/mi
1833
Asc(m)
486
Hillscore
11
Surface
Mixed

Notes & Comments

4 comments

Built up to 4:1 in mile one and stuck to it for 5 miles.
Mile 7 had gates and horses and rough long grass and mile 8 - see pic, was walked.
Few extra walks as required on way back.
Much better than Friday’s run

Rolling 7 day total now ~35miles

Split Summary
===
1) 1m - 15:02(15:02/m) 119/149bpm [1790b/mi] 109cal 3.99/5.59mph
2) 1m - 13:03(13:03/m) 133/146bpm [1735b/mi] 107cal 4.6/5.22mph
3) 1m - 12:59(12:59/m) 137/149bpm [1779b/mi] 108cal 4.62/5.26mph
4) 1m - 12:48(12:48/m) 139/149bpm [1779b/mi] 107cal 4.69/5.38mph
5) 1m - 12:09(12:09/m) 139/148bpm [1688b/mi] 100cal 4.94/5.51mph
6) 1m - 12:22(12:22/m) 138/145bpm [1706b/mi] 97cal 4.85/5.38mph
7) 1m - 14:00(14:00/m) 135/147bpm [1890b/mi] 102cal 4.29/5.24mph
8) 1m - 20:26(20:26/m) 124/162bpm [2534b/mi] 116cal 2.94/4.28mph
9) 1m - 13:48(13:48/m) 134/144bpm [1850b/mi] 103cal 4.35/5.28mph
10) 1m - 13:03(13:03/m) 137/146bpm [1788b/mi] 100cal 4.6/5.36mph
11) 1m - 12:41(12:41/m) 136/144bpm [1725b/mi] 94cal 4.73/5.61mph
12) 1m - 13:08(13:08/m) 141/155bpm [1852b/mi] 102cal 4.57/5.41mph
13) 0.67m - 8:22(12:26/m) 145/152bpm [1803b/mi] 70cal 4.83/5.76mph

15:02 13:03 12:59 12:48 12:09 12:22 14:00 20:26 13:48 13:03 12:41 13:08 8:22

	northernslowcoach Oh, nicely done x
	Bintmcskint Wonderful
	Velociraptor Splendid
	RRR-CAZ 🇬🇧 Very nice 😊

Pace

29%

10%

17%

42%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	7:59	7:59	15:59	117 85-144	1870	144 116-168	3/2
1.00	15:02	7:02	14:05	128 98-149	1802	154 120-168	4/3
1.50	21:54	6:52 +16	13:45	127 101-142	1745	161 128-166	2/1
2.00	28:20	6:26	12:52	135 117-146	1737	157 124-168	3/4
2.50	34:51	6:31	13:02	135 114-146	1759	157 124-170	9/1
3.00	41:19	6:28	12:57	138 124-149	1786	160 124-170	11/6
3.50	47:35	6:16	12:32	137 126-148	1717	160 34-170	16/4
4.00	54:07	6:32	13:04	140 127-146	1828	160 122-170	10/2
4.50	1:00:27	6:20	12:40	140 130-148	1772	161 124-170	8/15
5.00	1:06:16	5:49	11:38	137 133-143	1593	165 120-170	0/18
5.50	1:12:24	6:08	12:17	138 122-144	1695	163 132-170	0/7
6.00	1:18:37	6:13	12:27	139 125-145	1730	165 120-170	3/4
6.50	1:25:15	6:37	13:14	138 125-146	1827	153 82-170	2/2
7.00	1:34:03	8:48 +1:26	17:37	130 107-146	2289	152 118-170	4/0
7.50	1:42:44	8:41	17:23	133 115-162	2311	135 106-166	13/1
8.00	1:54:59	12:15 +30	24:30	122 97-146	2990	106 84-118	34/0
8.50	2:02:19	7:20	14:40	133 111-144	1951	149 108-168	1/5
9.00	2:08:48	6:28	12:57	133 113-143	1721	162 122-168	0/12
9.50	2:15:22	6:34	13:08	139 127-146	1825	156 118-170	4/5
10.00	2:21:51	6:29	12:58	134 117-142	1739	156 120-170	3/11
10.50	2:28:12	6:21	12:42	136 122-142	1728	157 118-170	6/15
11.00	2:34:32	6:20	12:41	135 122-144	1712	156 118-170	2/14
11.50	2:40:44	6:12	12:24	138 118-150	1711	157 118-170	1/7
12.00	2:47:40	6:56	13:52	143 128-154	1983	150 120-172	1/1
12.50	2:53:56	6:15	12:31	142 125-150	1777	160 122-170	2/5
12.67	2:56:02	2:06	12:12	149 146-151	1817	165 130-170	1/0

Heart

134/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 486m, Range 57m, Flat prediction 2:44:31

Elevation Graph

Biggest Climbs (m)	Min/mi
53 2.6%	20:17
19 1.7%	12:58
16 1.5%	12:49
11 1.2%	12:52
11 2.7%	13:29
See your biggest climbs

Cadence

153 (172 max) Stride Length: 77cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.1	166	9.5	1:55:47	12:23
Walk	33.0	122	3.2	58:36	18:21
Pause	0.9	-	-	1:39	-

Photos

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:46	11:06	37.15%	More
800m	5:41	11:25	40.37%	More
1km	7:10	11:32	41.54%	More
Mile	11:42	11:42	42.87%	More
5k	38:35	12:25	44.98%	More
5 miles	1:03:05	12:37	44.53%	More
10k	1:20:04	12:53	43.68%	More
10 miles	2:18:36	13:52	41.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:03	8:03	62.34
5km	31:43	10:13	54.72
5M	56:25	11:17	49.79
10km	1:13:23	11:49	47.65
10M	2:10:33	13:03	44.27
Half	3:01:01	13:49	42.31
20M	5:02:06	15:06	39.04
Mara	6:58:53	15:59	36.87

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