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

Run > Long Run
  • 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

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 😊

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.
0.64 10:00 10:00 15:37 120 85-149 1875 146 116-168 5/2
1.38 20:00 10:00 13:36 127 98-142 1727 156 120-166 3/4
2.13 30:00 10:00 +16 13:20 132 103-146 1760 158 124-170 5/5
2.91 40:00 10:00 12:42 137 114-149 1739 162 124-170 19/4
3.68 50:00 10:00 13:01 137 124-148 1782 155 34-170 22/4
4.47 1:00:00 10:00 12:43 140 127-148 1781 162 122-170 15/15
5.30 1:10:00 10:00 11:57 138 131-144 1649 164 120-170 0/27
6.10 1:20:00 10:00 12:31 138 122-145 1728 161 82-170 4/6
6.76 1:30:00 10:00 +1:26 15:06 134 107-146 2024 158 120-170 4/2
7.36 1:40:00 10:00 16:52 134 113-162 2260 143 118-168 9/1
7.80 1:50:00 10:00 +30 22:29 121 97-146 2721 107 96-126 29/0
8.35 2:00:00 10:00 18:17 130 111-144 2376 142 84-168 10/4
9.11 2:10:00 10:00 13:13 135 113-146 1784 158 108-170 1/14
9.88 2:20:00 10:00 12:57 136 124-144 1761 157 118-170 5/14
10.63 2:30:00 10:00 13:20 135 117-142 1800 152 118-170 10/19
11.43 2:40:00 10:00 12:25 137 118-149 1701 158 118-170 1/19
12.19 2:50:00 10:00 13:10 144 128-154 1896 154 120-172 2/4
12.67 2:56:02 6:02 12:36 142 125-151 1788 161 122-170 3/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 162 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient 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

  • Cadence Distribution

    153 avge / 172 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % 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 -

  • 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

Photos



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