Thu 9th Sep 2021 at 8:21am by Ebb

Run > General

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Time
2:54:37
Miles
12.58
Min/mi
13:53
Pacing
42%
WAVA
38.58
Stride(cm)
70
Cals
1527
Cadence
167
BPM
160
%MHR
85.1
B/mi
2222
Asc(m)
601
Hillscore
22
Surface
Road

Notes & Comments

3 comments

Lovely run along the coastal path. Very hilly, with steps and stiles in places. Decent running pace but overall pace steady with lots of photo stops and a few stops for chats with walkers and runners.
Split Summary
===
1) 1m - 11:22(11:22/m) 152/163bpm [1728b/mi] 99cal
2) 1m - 14:29(14:29/m) 156/170bpm [2260b/mi] 126cal
3) 1m - 11:16(11:16/m) 161/172bpm [1813b/mi] 107cal
4) 1m - 11:41(11:41/m) 156/172bpm [1822b/mi] 104cal
5) 1m - 10:22(10:22/m) 157/168bpm [1628b/mi] 95cal
6) 1m - 13:28(13:28/m) 156/168bpm [2101b/mi] 116cal
7) 1m - 14:07(14:07/m) 157/177bpm [2215b/mi] 117cal
8) 1m - 18:16(18:16/m) 152/180bpm [2776b/mi] 132cal
9) 1m - 18:09(18:09/m) 153/180bpm [2778b/mi] 135cal
10) 1m - 15:49(15:49/m) 168/193bpm [2658b/mi] 150cal
11) 1m - 14:50(14:50/m) 169/194bpm [2508b/mi] 143cal
12) 1m - 14:04(14:04/m) 170/193bpm [2391b/mi] 136cal
13) 0.58m - 6:43(11:29/m) 170/180bpm [1952b/mi] 67cal

11:22 14:29 11:16 11:41 10:22 13:28 14:07 18:16 18:09 15:49 14:50 14:04 6:43

	Evangel Seems like a very pleasant & relaxed run along the coast, albeit a rather long run.
	Ebb Thanks Evangel. My legs were struggling in the last few miles!
	Evangel By the time you finished, you were ready for an early lunch no doubt!

Pace

38%

26%

30%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.89	10:00	10:00	11:17	149 99-163	1680	178 170-184	81/68
1.69	20:00	10:00	12:27	161 140-165	2005	175 120-180	58/33
2.36	30:00	10:00	15:01	151 119-169	2268	164 82-186	50/36
3.27	40:00	10:00	10:54	162 154-171	1765	177 172-178	38/45
4.12	50:00	10:00	11:52	155 132-163	1839	177 172-180	37/65
5.09	1:00:00	10:00	10:19	157 147-168	1619	176 172-178	39/46
5.79	1:10:00	10:00	14:18	154 136-168	2201	172 86-184	34/30
6.61	1:20:00	10:00	12:07	162 149-176	1963	175 116-238	43/28
7.16	1:30:00	10:00	18:13	152 129-176	2769	157 82-178	36/14
7.61	1:40:00	10:00	22:12	148 108-171	3286	174 86-180	38/13
8.11	1:50:00	10:00	20:02	162 125-179	3244	168 104-190	21/17
8.76	2:00:00	10:00	15:17	156 120-179	2384	159 84-178	50/26
9.52	2:10:00	10:00	13:17	164 142-184	2179	160 88-184	45/43
10.08	2:20:00	10:00	17:36	168 145-191	2958	154 82-178	30/27
10.75	2:30:00	10:00	14:56	168 152-192	2509	156 82-180	39/40
11.43	2:40:00	10:00	14:42	172 144-193	2528	156 34-184	31/44
12.18	2:50:00	10:00	13:21	168 152-186	2242	164 82-178	28/71
12.58	2:54:38	4:38	11:34	170 163-180	1966	161 82-178	16/41

Heart

160/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 601m, Range 145m, Flat prediction 2:52:47

Elevation Graph

Biggest Climbs (m)	Min/mi
39 6.6%	14:25
27 7.5%	14:55
22 10.3%	20:27
20 5.3%	12:41
18 7.0%	13:45
18 10.6%	15:20
See your biggest climbs

Cadence

167 (238 max) Stride Length: 70cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	79.9	175	11.8	2:19:33	11:50
Walk	11.5	110	0.8	20:08	25:15
Still	8.6	-	-	14:57	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	9:58	37.61%	More
800m	5:07	10:17	40.05%	More
1km	6:24	10:18	41.62%	More
Mile	10:21	10:21	43.72%	More
5k	33:58	10:56	46.56%	More
5 miles	58:58	11:48	43.77%	More
10k	1:14:50	12:03	43.19%	More
10 miles	2:19:00	13:54	38.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:55	11:55	37.99
5km	39:39	12:46	39.90
5M	1:05:40	13:08	39.31
10km	1:22:41	13:18	39.09
10M	2:16:54	13:41	38.82
Half	3:02:17	13:55	38.05
20M	4:45:26	14:16	38.15
Mara	6:20:02	14:30	37.90

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