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Sun 28th Apr 2024 at 12:32pm by RRR-CAZ 🇬🇧

Run > Long Run

drizzle
breezy
cold

Follow User
0 👍

Time
1:37:11
Miles
11.02
Min/mi
8:49
Pacing
66.8%
WAVA
60.13
Stride(cm)
99
Cals
815
Cadence
184
BPM
132
%MHR
77
B/mi
1162
Asc(m)
373
Hillscore
16
Surface
Road

Notes & Comments

4 comments

🏃‍♂️ Nasty weather at start cold & windy with drizzle the weather did improve as the run went on.

1 mile easy then tried alternate miles steady/hard to finish with 1 mile easy.

1) 1mi - 10:10(10:10/mi) 133/170bpm [1353b/mi] 114cal 5.9/7.01mph
2) 1mi - 9:03(9:03/mi) 135/141bpm [1223b/mi] 102cal 6.62/6.89mph
3) 1mi - 7:41(7:41/mi) 141/146bpm [1083b/mi] 92cal 7.81/8.37mph
4) 1mi - 9:04(9:04/mi) 147/155bpm [1333b/mi] 114cal 6.62/8.01mph
5) 1mi - 8:01(8:01/mi) 131/150bpm [1050b/mi] 64cal 7.48/7.95mph
6) 1mi - 8:59(8:59/mi) 127/134bpm [1141b/mi] 56cal 6.68/7.43mph
7) 1mi - 7:53(7:53/mi) 132/140bpm [1040b/mi] 62cal 7.62/8.01mph
8) 1mi - 8:58(8:58/mi) 127/139bpm [1139b/mi] 55cal 6.69/7.6mph
9) 1mi - 8:21(8:21/mi) 134/144bpm [1120b/mi] 70cal 7.18/7.91mph
10) 1mi - 9:00(9:00/mi) 127/139bpm [1142b/mi] 52cal 6.67/7.39mph
11) 1mi - 9:48(9:48/mi) 119/127bpm [1167b/mi] 34cal 6.12/6.8mph
12) 0.02mi - 13(8:55/mi) 120/121bpm [1070b/mi] 6.73/6.24mph

10:10 9:03 7:41 9:04 8:01 8:59 7:53 8:58 8:21 9:00 9:48 13

	Corrah Great session 👍
	Autumnleaves Nice work
	Rosehip excellent sounds like hard work!
	alpenrose Good work

Pin Map

0mi in 0

Pace

41%

24%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:05	5:05	10:09	132 94-168	1340	183 176-188	11/17
1.00	10:09	5:05	10:09	133 117-151	1351	183 124-192	15/13
1.50	14:44	4:35	9:10	136 131-140	1246	185 182-190	25/23
2.00	20:48	6:04 +1:35	12:08	132 99-139	1601	184 122-192	36/40
2.50	25:14	4:26 +35	8:52	140 137-142	1242	189 184-192	34/33
3.00	29:04	3:50	7:40	144 141-146	1103	190 186-192	16/33
3.50	34:33	5:29 +54	10:59	145 125-155	1592	180 120-192	33/31
4.00	39:02	4:29 +1	8:58	148 145-151	1327	184 176-190	17/18
4.50	43:40	4:38 +42	9:16	132 123-150	1223	189 120-198	20/25
5.00	49:01	5:21 +1:15	10:42	129 122-134	1379	186 120-192	27/23
5.50	53:42	4:41	9:22	127 121-134	1189	183 178-192	36/37
6.00	58:00	4:18	8:36	126 124-128	1084	183 178-186	36/27
6.50	1:01:57	3:57	7:53	131 127-133	1033	187 182-192	51/47
7.00	1:05:53	3:56	7:52	134 131-139	1054	187 184-194	22/25
7.50	1:10:22	4:29	8:59	129 124-139	1158	180 176-196	19/24
8.00	1:14:51	4:29	8:57	126 123-128	1128	180 176-186	28/26
8.50	1:18:50	4:00	7:59	130 123-135	1038	188 178-192	21/22
9.00	1:23:12	4:22	8:43	138 134-144	1204	186 180-190	44/31
9.50	1:28:25	5:13 +47	10:26	130 119-139	1356	182 120-190	22/30
10.00	1:34:24	5:59 +1:26	11:58	121 94-132	1448	184 176-190	28/26
10.50	1:39:18	4:54	9:48	120 115-126	1177	179 176-188	34/35
11.00	1:44:13	4:54	9:49	118 115-120	1158	177 176-180	33/33
11.02	1:44:26	13	9:36	121 120-121	1162	179 178-180	1/0

Heart

132/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 373m, Range 42m, Flat prediction 1:35:53

Elevation Graph

Biggest Climbs (m)	Min/mi
23 20.2%	9:07
18 15.3%	7:18
14 5.8%	7:38
14 9.1%	9:02
14 13.4%	31:44
13 7.2%	10:27
See your biggest climbs

Cadence

184 (198 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.7	184	11	1:36:36	9:01
Walk	4.8	120	0	5:10	3:24:19
Still	0.0	-	-	3	-
Pause	2.4	-	-	2:37	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:25	47.20%	More
800m	3:45	7:34	55.10%	More
1km	4:49	7:45	56.01%	More
Mile	7:52	7:52	58.23%	More
5k	25:58	8:22	60.07%	More
5 miles	43:40	8:44	58.36%	More
10k	55:22	8:55	57.55%	More
10 miles	1:34:01	9:24	56.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:38	7:38	60.00
5km	25:24	8:11	61.43
5M	42:03	8:25	60.59
10km	52:57	8:31	60.17
10M	1:27:41	8:46	60.16
Half	1:56:44	8:55	59.38
20M	3:02:48	9:08	60.08
Mara	4:03:23	9:17	60.17

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