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Wed 12th Jun 2024 at 10:30am by Rosehip

Run > Long Run

Good
breezy

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Time
3:06:41
Miles
12.26
Min/mi
15:14
Pacing
58.2%
WAVA
39.98
Stride(cm)
76
Cals
1306
Watts
175
Cadence
138
BPM
137
%MHR
77
B/mi
2087
Asc(m)
152
Hillscore
8
Surface
Mixed

Notes & Comments

10 comments

Not exactly a long run, but reasonable time on feet
Full L50 kit in pack except for torch and a few little bits.

walked most of the ups, run/walked the flats and jogged gently on the downs trying not to jar back or stress knees.

aimed for new-to-me (I think) paths and kept not finding them - and those I did find were somewhat overgrown, so lots of 'power hiking' through long grass, pace depending on nettle density and depth of tractor tyre ruts.

Would have liked to average sub 15mm, but heyho, not far off and it was the 'where am I'?' and squeeze through a gap in the hedge mile 8 that was the slowest.

Voom cube before I left, two chia charge cubes, one mini chia bar. 350 ml hi5 zero, 250 ml active root.

4.1 highly impacting base

load 149

1) 0.06mi - 1:05(17:12/mi) 87/91bpm [1496b/mi] 6cal 137/220W

2) 1mi - 13:54(13:54/mi) 124/136bpm [1723b/mi] 108cal 201/286W
3) 1mi - 14:07(14:07/mi) 135/146bpm [1906b/mi] 116cal 206/283W
4) 1mi - 13:56(13:56/mi) 139/145bpm [1937b/mi] 115cal 206/265W
5) 1mi - 13:47(13:47/mi) 138/145bpm [1901b/mi] 105cal 192/265W
6) 1mi - 15:46(15:46/mi) 141/149bpm [2222b/mi] 109cal 162/260W
7) 1mi - 15:49(15:49/mi) 136/148bpm [2150b/mi] 103cal 156/303W
8) 1mi - 18:32(18:32/mi) 135/151bpm [2502b/mi] 111cal 119/251W
9) 1mi - 15:43(15:43/mi) 139/148bpm [2184b/mi] 105cal 154/244W
10) 1mi - 14:58(14:58/mi) 140/149bpm [2096b/mi] 98cal 159/246W
11) 1mi - 15:36(15:36/mi) 141/146bpm [2199b/mi] 106cal 164/248W
12) 1mi - 14:32(14:32/mi) 142/150bpm [2065b/mi] 103cal 175/232W
13) 1mi - 15:36(15:36/mi) 138/147bpm [2153b/mi] 102cal 156/239W

14) 0.2mi - 3:20(16:59/mi) 134/140bpm [2277b/mi] 19cal 122/201W

1:05 13:54 14:07 13:56 13:47 15:46 15:49 18:32 15:43 14:58 15:36 14:32 15:36 3:20

	HellsBells Fab!
	northernslowcoach wow - great miles
	Rosehip thanks ladies
	Jaks Excellent, well done 👏
	Velociraptor Well done
	Rosehip thanks you
	RRR-CAZ 🇬🇧 Good work & exploring
	Ness Well done 👏
	Fenland Flier A nice distance Roz.
	Rosehip thanks folks

Pace

71%

17%

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	7:12	7:12	14:23	113 79-132	1626	144 38-166	202 39-286	3/2
1.00	14:05	6:53 +1	13:46	130 124-136	1789	152 126-166	205 66-265	2/2
1.50	21:01	6:57	13:54	131 121-139	1820	151 112-166	206 64-251	4/1
2.00	28:10	7:09	14:17	136 128-142	1944	144 110-166	211 49-283	13/0
2.50	35:08	6:57	13:55	140 133-146	1948	146 122-164	214 63-265	13/7
3.00	42:15	7:08	14:15	137 123-144	1953	143 124-164	201 152-249	14/5
3.50	48:36	6:21	12:42	141 130-145	1790	157 122-164	208 58-251	0/28
4.00	57:20	8:44 +1:26	17:28	135 120-145	2357	145 116-164	190 71-265	5/1
4.50	1:05:12	7:52	15:45	143 126-149	2252	134 102-250	162 64-231	4/1
5.00	1:13:30	8:17 +33	16:35	140 128-149	2321	136 106-166	174 43-260	10/1
5.50	1:23:29	9:59 +1:33	19:58	135 114-148	2695	123 100-162	146 42-303	3/3
6.00	1:33:03	9:34 +2:16	19:08	137 117-147	2621	145 98-240	182 22-252	3/8
6.50	1:43:32	10:29 +1:29	20:58	137 116-151	2872	118 88-222	130 30-232	12/12
7.00	1:58:29	14:57 +5:22	29:54	134 114-150	4007	115 96-218	149 19-251	26/0
7.50	2:06:44	8:15	16:31	138 131-144	2279	120 114-128	147 48-183	15/0
8.00	2:14:14	7:30	15:00	140 126-148	2100	142 114-166	172 64-244	1/6
8.50	2:22:09	7:55 +35	15:50	141 132-146	2233	148 114-168	176 57-218	0/13
9.00	2:29:55	7:46 +3	15:32	140 131-149	2174	138 80-166	160 51-227	1/16
9.50	2:37:39	7:44	15:28	142 136-146	2197	143 80-168	172 55-246	3/14
10.00	2:45:51	8:11 +21	16:23	141 131-145	2310	135 102-166	174 61-248	6/6
10.50	2:52:54	7:03	14:07	142 131-149	2004	148 122-166	181 49-232	2/10
11.00	3:00:20	7:26	14:52	142 125-150	2111	143 120-166	172 59-221	0/5
11.50	3:08:24	8:04 +15	16:08	139 121-145	2243	138 80-164	170 100-214	4/1
12.00	3:16:12	7:47	15:35	138 129-147	2150	136 82-166	158 59-239	0/5
12.26	3:20:34	4:22	16:51	136 129-146	2291	126 30-164	139 17-213	2/1

Heart

137/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 152m, Range 58m, Flat prediction 2:58:47

Elevation Graph

Biggest Climbs (m)	Min/mi
41 3.5%	23:16
14 2.1%	13:27
12 3.1%	23:48
11 3.0%	13:12
See your biggest climbs

Power

175W (303 max)

Power Graph

Power Bands

Cadence

138 (250 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	37.9	162	5.7	1:10:09	13:58
Walk	57.1	122	6.6	1:59:48	18:15
Still	0.6	-	-	1:14	-
Pause	4.5	-	-	9:23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	44	11:42	30.77%	More
200m	1:28	11:52	33.45%	More
400m	2:59	12:00	35.33%	More
800m	6:11	12:26	38.74%	More
1km	7:58	12:49	38.97%	More
Mile	13:22	13:22	38.89%	More
5k	42:47	13:46	42.09%	More
5 miles	1:13:29	14:42	39.67%	More
10k	1:36:59	15:36	37.42%	More
10 miles	2:45:35	16:34	36.26%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:59	8:59	57.87
5km	35:26	11:24	50.83
5M	1:03:02	12:36	46.24
10km	1:22:01	13:12	44.24
10M	2:25:53	14:35	41.16
Half	3:22:16	15:26	39.37
20M	5:37:34	16:53	36.35
Mara	7:48:04	17:52	34.35

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