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Sat 20th Apr 2024 at 7:52am by Runningbug

Run > Long Run

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Time
2:16:34
Miles
12.17
Min/mi
11:13
Pacing
28.5%
WAVA
49.31
Stride(cm)
86
Cals
1388
Cadence
167
BPM
120
%MHR
74.8
B/mi
1344
Asc(m)
474
Hillscore
12
Surface
Road

Notes & Comments

1) 1mi - 11:20(11:20/mi) 110/117bpm [1246b/mi] 121cal 5.3/6.26mph
2) 1mi - 11:18(11:18/mi) 118/126bpm [1333b/mi] 135cal 5.31/5.95mph
3) 1mi - 11:50(11:50/mi) 119/125bpm [1408b/mi] 132cal 5.07/6.14mph
4) 1mi - 12:02(12:02/mi) 121/125bpm [1456b/mi] 133cal 4.99/6.32mph
5) 1mi - 11:25(11:25/mi) 124/128bpm [1416b/mi] 131cal 5.25/5.97mph
6) 1mi - 11:29(11:29/mi) 125/137bpm [1436b/mi] 127cal 5.22/5.8mph
7) 1mi - 10:42(10:42/mi) 116/123bpm [1241b/mi] 77cal 5.61/6.64mph
8) 1mi - 11:05(11:05/mi) 118/125bpm [1309b/mi] 93cal 5.41/6.7mph
9) 1mi - 11:21(11:21/mi) 119/124bpm [1351b/mi] 95cal 5.28/6.1mph
10) 1mi - 11:19(11:19/mi) 122/131bpm [1381b/mi] 109cal 5.3/6.05mph
11) 1mi - 10:35(10:35/mi) 125/130bpm [1323b/mi] 113cal 5.67/6.18mph
12) 1mi - 10:21(10:21/mi) 124/131bpm [1283b/mi] 104cal 5.8/6.59mph
13) 0.17mi - 1:46(10:12/mi) 123/127bpm [1254b/mi] 18cal 5.89/6.12mph

11:20 11:18 11:50 12:02 11:25 11:29 10:42 11:05 11:21 11:19 10:35 10:21 1:46

Pace

74%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:41	5:41	11:23	102 65-114	1161	167 164-170	5/36
1.00	11:19	5:37	11:15	115 110-117	1293	167 162-170	21/21
1.50	17:03	5:44	11:28	117 114-124	1341	167 162-178	34/27
2.00	22:37	5:34	11:08	119 114-125	1325	166 164-168	46/61
2.50	28:40	6:04	12:07	117 109-123	1418	164 122-170	56/48
3.00	34:26	5:46	11:32	121 115-125	1396	164 144-170	35/29
3.50	40:30	6:04	12:08	121 118-125	1468	165 134-172	20/21
4.00	46:29	5:58	11:57	121 115-125	1446	164 84-184	19/20
4.50	52:03	5:34	11:08	124 121-128	1381	166 164-170	14/11
5.00	57:54	5:51	11:41	122 117-126	1426	166 150-172	16/18
5.50	1:03:22	5:28	10:56	121 117-123	1323	167 164-168	28/21
6.00	1:09:23	6:02	12:03	128 116-136	1543	162 82-170	45/39
6.50	1:14:46	5:23	10:45	114 108-117	1226	167 158-174	39/45
7.00	1:20:05	5:19	10:39	119 116-122	1267	169 166-172	20/19
7.50	1:27:35	7:30 +1:55	14:59	116 95-124	1738	167 116-180	20/23
8.00	1:33:06	5:31	11:02	119 113-123	1312	170 164-178	16/20
8.50	1:38:51	5:45	11:30	118 115-124	1358	167 152-174	15/16
9.00	1:44:27	5:36	11:13	120 114-124	1346	167 122-174	27/29
9.50	1:50:17	5:49	11:39	121 112-126	1409	167 122-180	21/16
10.00	1:55:47	5:30	11:00	124 117-131	1364	168 120-176	28/30
10.50	2:01:09	5:23	10:46	125 121-129	1345	167 108-172	40/31
11.00	2:06:22	5:13	10:26	125 118-129	1304	169 152-172	32/44
11.50	2:11:32	5:10	10:20	128 123-131	1322	171 166-178	41/42
12.00	2:24:00	12:28 +7:19	24:56	118 87-130	2941	169 166-172	19/17
12.17	2:25:47	1:47	10:21	123 119-126	1272	168 166-170	7/5

Heart

120/136max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 474m, Range 67m, Flat prediction 2:16:36

Elevation Graph

Biggest Climbs (m)	Min/mi
25 16.7%	10:07
22 9.5%	12:54
21 9.3%	12:17
18 9.2%	10:08
12 8.8%	10:56
12 7.8%	9:55
See your biggest climbs

Cadence

167 (184 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.6	167	12.1	2:14:24	11:43
Walk	2.6	115	0.1	3:56	50:56
Still	0.1	-	-	7	-
Pause	4.8	-	-	7:19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:22	9:30	37.79%	More
800m	4:52	9:47	43.94%	More
1km	6:08	9:52	45.44%	More
Mile	10:13	10:13	46.36%	More
5k	33:24	10:45	48.35%	More
5 miles	56:35	11:19	46.69%	More
10k	1:10:17	11:19	47.04%	More
10 miles	1:54:10	11:25	47.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:07	10:07	46.83
5km	32:58	10:37	48.99
5M	54:05	10:49	48.85
10km	1:07:49	10:55	48.75
10M	1:51:19	11:08	49.21
Half	2:27:27	11:15	48.84
20M	3:49:04	11:27	49.81
Mara	5:03:26	11:35	50.15

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