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Sat 11th May 2024 at 8:01am by Lesley C

Run > Long Run

breezy
v warm

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0 👍

Time
2:27:54
Miles
13.00
Min/mi
11:23
Pacing
0%
WAVA
44.47
Stride(cm)
81
Cals
1274
Cadence
175
BPM
152
%MHR
89.1
B/mi
1733
Asc(m)
655
Hillscore
29
Surface
Mixed

Notes & Comments

3 comments

A rather hot one today, not used to the heat. Chatty Parkrun and a ice lolly before the two miles home again 😎.

1) 1mi - 11:01(11:01/mi) 144/154bpm [1587b/mi] 94cal
2) 1mi - 11:40(11:40/mi) 158/170bpm [1845b/mi] 112cal
3) 1mi - 10:39(10:39/mi) 155/169bpm [1650b/mi] 99cal
4) 1mi - 10:37(10:37/mi) 151/160bpm [1602b/mi] 95cal
5) 1mi - 11:12(11:12/mi) 149/157bpm [1669b/mi] 96cal
6) 1mi - 10:58(10:58/mi) 150/155bpm [1645b/mi] 95cal
7) 1mi - 10:43(10:43/mi) 153/158bpm [1640b/mi] 95cal
8) 1mi - 12:38(12:38/mi) 155/164bpm [1957b/mi] 101cal
9) 1mi - 11:08(11:08/mi) 156/170bpm [1738b/mi] 101cal
10) 1mi - 11:29(11:29/mi) 157/169bpm [1802b/mi] 97cal
11) 1mi - 13:02(13:02/mi) 157/168bpm [2046b/mi] 104cal
12) 1mi - 11:18(11:18/mi) 143/168bpm [1615b/mi] 89cal
13) 1mi - 11:27(11:27/mi) 152/161bpm [1741b/mi] 96cal
14) 0mi - 2(15:33/mi) 153/153bpm [2378b/mi]

11:01 11:40 10:39 10:37 11:12 10:58 10:43 12:38 11:08 11:29 13:02 11:18 11:27 2

	hillstrider Well done Lesley for your long run in the heat 🥵
	geordiegirl Lovely long run and know what you mean it’s that instant switching on of the beat! Well done.
	Lesley C Thank you 😊

Pace

17%

25%

51%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	6:17	6:17 +41	12:33	143 128-154	1795	173 102-180	29/26
1.00	11:47	5:30 +4	11:00	144 134-151	1584	178 172-182	20/28
1.50	17:22	5:35	11:10	152 144-161	1699	178 170-182	32/23
2.00	23:27	6:05	12:10	164 153-170	1996	174 170-180	57/12
2.50	28:54	5:28	10:55	159 150-169	1736	177 170-180	34/11
3.00	34:06	5:11	10:22	152 145-158	1577	177 172-182	19/29
3.50	39:23	5:17	10:35	150 142-156	1586	176 170-182	32/47
4.00	44:42	5:19	10:39	151 140-160	1607	178 174-182	16/54
4.50	50:10	5:28	10:55	150 146-157	1638	178 174-182	37/28
5.00	55:54	5:44	11:29	148 140-153	1699	170 116-184	21/28
5.50	1:01:21	5:27	10:53	149 143-153	1622	178 170-182	19/27
6.00	1:06:51	5:30	11:01	150 146-155	1652	177 170-180	29/36
6.50	1:12:16	5:24	10:49	152 149-155	1644	179 174-182	27/30
7.00	1:17:36	5:20	10:40	154 149-157	1642	179 176-182	26/26
7.50	1:23:49	6:13 +14	12:27	159 151-164	1979	170 112-182	34/19
8.00	1:30:31	6:42 +6	13:23	151 141-161	2022	157 120-182	53/25
8.50	1:36:02	5:32 +14	11:03	154 143-166	1703	181 176-186	47/48
9.00	1:41:56	5:53	11:47	158 143-170	1861	176 170-182	35/50
9.50	1:47:38	5:43	11:26	162 151-169	1851	175 170-184	49/23
10.00	1:53:24	5:46	11:32	152 145-156	1752	175 168-180	19/66
10.50	1:59:34	6:10	12:20	156 152-160	1923	175 164-180	22/22
11.00	2:06:26	6:52	13:44	158 152-168	2171	164 110-180	28/19
11.50	2:42:41	36:15 +31:05	1:12:30	142 104-168	10295	173 124-186	48/16
12.00	2:48:49	6:07	12:15	142 138-148	1739	177 172-182	17/54
12.50	2:55:28	6:40 +1:00	13:19	149 129-154	1985	178 170-182	26/28
13.00	3:01:17	5:49	11:38	155 150-161	1802	177 168-182	18/13

Heart

152/170max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 655m, Range 98m, Flat prediction 2:25:56

Elevation Graph

Biggest Climbs (m)	Min/mi
32 16.7%	13:03
31 7.4%	12:52
26 15.8%	13:59
25 7.0%	12:30
20 14.7%	18:14
19 14.7%	13:00
See your biggest climbs

Cadence

175 (186 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.7	176	12.7	2:21:58	13:46
Walk	2.8	121	0.3	5:56	23:05
Pause	15.6	-	-	33:24	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	10:00	34.80%	More
800m	5:05	10:13	37.89%	More
1km	6:23	10:17	39.32%	More
Mile	10:24	10:24	41.43%	More
5k	33:27	10:46	45.01%	More
5 miles	53:56	10:47	45.49%	More
10k	1:08:02	10:57	45.13%	More
10 miles	1:53:09	11:19	44.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:45	9:45	44.20
5km	32:26	10:26	46.42
5M	53:43	10:45	45.68
10km	1:07:38	10:53	45.40
10M	1:52:00	11:12	45.04
Half	2:29:06	11:23	44.12
20M	3:53:30	11:41	44.21
Mara	5:10:53	11:52	43.91

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