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Wed 8th May 2024 at 5:49am by Ness
Run > Long Run
- Not good
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- 0 👍
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Time
1:39:24
-
Miles 9.00
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Min/mi 11:03
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Pacing
66.4%
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WAVA
54.48
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Stride(cm)
85
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Cals
867
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Cadence
172
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BPM
137
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%MHR
74
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B/mi 1511
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Asc(m)
136
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Hillscore
9
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Surface
Road
Notes & Comments
18 comments
Headspace run. Was ok considering. Had to pop in to Asda at mile 3 to use their loos. Otherwise not too bad. Bit quicker than the target long slow run pace but.... 🤷
1) 1mi - 11:22(11:22/mi) 131/147bpm [1490b/mi] 101cal
2) 1mi - 10:58(10:58/mi) 132/143bpm [1448b/mi] 93cal
3) 1mi - 10:47(10:47/mi) 132/142bpm [1424b/mi] 90cal
4) 1mi - 10:33(10:33/mi) 134/145bpm [1413b/mi] 94cal
5) 1mi - 11:03(11:03/mi) 143/155bpm [1581b/mi] 101cal
6) 1mi - 11:13(11:13/mi) 140/148bpm [1571b/mi] 100cal
7) 1mi - 11:11(11:11/mi) 143/149bpm [1599b/mi] 98cal
8) 1mi - 10:51(10:51/mi) 138/147bpm [1498b/mi] 90cal
9) 1mi - 11:22(11:22/mi) 145/155bpm [1649b/mi] 100cal
10) 0mi - 2(9:22/mi) 145/145bpm [1359b/mi]
1) 1mi - 11:22(11:22/mi) 131/147bpm [1490b/mi] 101cal
2) 1mi - 10:58(10:58/mi) 132/143bpm [1448b/mi] 93cal
3) 1mi - 10:47(10:47/mi) 132/142bpm [1424b/mi] 90cal
4) 1mi - 10:33(10:33/mi) 134/145bpm [1413b/mi] 94cal
5) 1mi - 11:03(11:03/mi) 143/155bpm [1581b/mi] 101cal
6) 1mi - 11:13(11:13/mi) 140/148bpm [1571b/mi] 100cal
7) 1mi - 11:11(11:11/mi) 143/149bpm [1599b/mi] 98cal
8) 1mi - 10:51(10:51/mi) 138/147bpm [1498b/mi] 90cal
9) 1mi - 11:22(11:22/mi) 145/155bpm [1649b/mi] 100cal
10) 0mi - 2(9:22/mi) 145/145bpm [1359b/mi]
11:22 10:58 10:47 10:33 11:03 11:13 11:11 10:51 11:22 2
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.25 | 2:45 | 2:45 | 11:01 | 112 79-122 | 1234 | 168 162-172 | 4/6 |
0.50 | 5:46 | 3:01 | 12:03 | 136 122-145 | 1640 | 168 164-172 | 9/1 |
0.75 | 8:35 | 2:49 | 11:15 | 141 129-147 | 1586 | 171 166-176 | 19/0 |
1.00 | 11:22 | 2:47 | 11:10 | 132 128-137 | 1474 | 172 170-176 | 4/4 |
1.25 | 14:06 | 2:44 | 10:56 | 131 128-135 | 1431 | 172 168-176 | 2/3 |
1.50 | 16:57 | 2:51 | 11:22 | 140 134-143 | 1591 | 171 168-174 | 7/4 |
1.75 | 19:38 | 2:41 | 10:43 | 130 126-133 | 1394 | 174 172-176 | 5/2 |
2.00 | 22:24 | 2:47 +4 | 11:07 | 128 124-131 | 1423 | 173 160-176 | 0/12 |
2.25 | 25:06 | 2:41 | 10:46 | 128 122-134 | 1377 | 173 168-176 | 0/8 |
2.50 | 27:48 | 2:42 | 10:50 | 129 117-141 | 1397 | 171 164-176 | 0/14 |
2.75 | 30:28 | 2:39 | 10:38 | 134 127-138 | 1424 | 173 172-176 | 2/8 |
3.00 | 33:12 | 2:44 | 10:56 | 134 131-138 | 1465 | 173 172-176 | 0/10 |
3.25 | 38:52 | 5:41 +3:02 | 22:43 | 130 90-145 | 2953 | 172 166-174 | 1/7 |
3.50 | 41:40 | 2:48 +10 | 11:12 | 128 106-136 | 1433 | 173 168-176 | 3/9 |
3.75 | 44:13 | 2:33 | 10:13 | 138 135-141 | 1410 | 172 168-174 | 2/3 |
4.00 | 46:56 | 2:43 | 10:50 | 138 135-143 | 1496 | 173 170-174 | 2/1 |
4.25 | 49:40 | 2:44 | 10:56 | 139 135-144 | 1521 | 173 170-176 | 2/0 |
4.50 | 52:26 | 2:46 | 11:03 | 148 139-155 | 1634 | 171 166-174 | 3/1 |
4.75 | 55:13 | 2:47 | 11:08 | 142 139-148 | 1580 | 172 168-176 | 12/1 |
5.00 | 57:59 | 2:46 | 11:06 | 145 141-149 | 1609 | 172 168-176 | 4/4 |
5.25 | 1:00:46 | 2:47 | 11:09 | 140 135-144 | 1561 | 173 168-176 | 9/1 |
5.50 | 1:03:33 | 2:47 | 11:07 | 143 138-148 | 1591 | 173 170-174 | 5/4 |
5.75 | 1:06:23 | 2:50 +4 | 11:19 | 142 138-146 | 1606 | 172 164-176 | 1/2 |
6.00 | 1:10:06 | 3:43 +50 | 14:51 | 136 122-143 | 2020 | 172 164-176 | 6/0 |
6.25 | 1:12:54 | 2:48 | 11:13 | 146 138-149 | 1638 | 173 168-176 | 4/2 |
6.50 | 1:15:51 | 2:56 +8 | 11:46 | 143 137-147 | 1682 | 172 166-176 | 9/0 |
6.75 | 1:18:40 | 2:50 | 11:19 | 143 140-145 | 1619 | 173 170-174 | 5/1 |
7.00 | 1:21:26 | 2:45 | 11:01 | 139 134-143 | 1532 | 173 170-176 | 3/2 |
7.25 | 1:24:24 | 2:58 +19 | 11:53 | 132 128-138 | 1568 | 174 166-180 | 0/15 |
7.50 | 1:27:05 | 2:41 | 10:45 | 135 133-143 | 1451 | 175 170-178 | 1/11 |
7.75 | 1:29:56 | 2:51 | 11:23 | 142 139-147 | 1617 | 173 170-176 | 6/4 |
8.00 | 1:32:36 | 2:40 | 10:41 | 141 136-145 | 1506 | 173 168-178 | 4/6 |
8.25 | 1:35:24 | 2:48 | 11:11 | 145 139-150 | 1622 | 172 168-174 | 7/1 |
8.50 | 1:38:11 | 2:47 | 11:07 | 145 140-148 | 1611 | 173 168-176 | 5/2 |
8.75 | 1:41:11 | 3:01 +9 | 12:03 | 144 138-149 | 1735 | 171 164-176 | 7/7 |
9.00 | 1:44:08 | 2:56 | 11:45 | 148 139-154 | 1738 | 170 166-174 | 11/2 |
Heart
137/155max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 136m,
Range 64m, Flat prediction 1:38:09
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
31 3.9% | 11:43 |
20 1.6% | 11:18 |
12 3.1% | 11:35 |
12 3.8% | 11:57 |
12 1.7% | 11:17 |
See your biggest climbs |
Cadence
172 (180 max)
Stride Length: 85cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 95.5 | 172 | 9 | 1:39:24 | 11:13 |
Walk | 2.9 | 126 | 0 | 3:05 | 57:24:31 |
Still | 0.0 | - | - | 3 | - |
Pause | 1.5 | - | - | 1:37 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:16 | 9:16 | 55.11 |
5km | 31:31 | 10:09 | 56.62 |
5M | 52:41 | 10:32 | 55.39 |
10km | 1:06:37 | 10:43 | 54.90 |
10M | 1:51:23 | 11:08 | 54.22 |
Half | 2:29:06 | 11:23 | 52.97 |
20M | 3:55:28 | 11:46 | 52.94 |
Mara | 5:15:11 | 12:02 | 52.49 |
Bespoke Fields
Fetch Miles
10:49 | Into Nuneaton |
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Looks good Ness
Solid miles Ness! 👏🏻
Thanks both x
Well done, nice long run 👏
Well done
well done - hope you are OK and the run worked it's magic
Thanks x
Looking good. Pretty consistent even with a stop. Nice work 👌
Thanks x
Nicely done. Hope it helped xx
Thanks x yes it did help a bit
Well done x
Awesome work
Thanks 😊
Great stuff 👣👣
Thanks 😊
well done
Thank you x