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Tue 14th May 2024 at 8:38am by usc215

Run > Medium Long Run

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Time
1:31:47
Miles
10.23
Min/mi
8:58
Pacing
83%
WAVA
59.43
Stride(cm)
114
Cals
1146
Watts
328
Cadence
158
BPM
136
%MHR
81.2
B/mi
1223
Asc(m)
105
Hillscore
6
Surface
Road

Notes & Comments

4 comments

happy with this pace in HR zone 3 after the HM-PB 2 days ago

1) 1km - 5:41(5:41/km) 132/144bpm [750b/km] 71cal 363/424W
2) 1km - 5:13(5:13/km) 137/145bpm [715b/km] 69cal 337/373W
3) 1km - 5:21(5:21/km) 135/139bpm [722b/km] 69cal 322/369W
4) 1km - 5:31(5:31/km) 136/142bpm [751b/km] 71cal 330/380W
5) 1km - 5:33(5:33/km) 140/144bpm [777b/km] 72cal 336/399W
6) 1km - 5:32(5:32/km) 137/141bpm [758b/km] 71cal 322/368W
7) 1km - 5:30(5:30/km) 139/141bpm [764b/km] 71cal 332/387W
8) 1km - 5:36(5:36/km) 138/141bpm [772b/km] 72cal 333/397W
9) 1km - 5:54(5:54/km) 136/146bpm [803b/km] 71cal 310/382W
10) 1km - 5:23(5:23/km) 136/140bpm [733b/km] 67cal 322/344W
11) 1km - 6:34(6:34/km) 129/140bpm [846b/km] 72cal 261/386W
12) 1km - 5:30(5:30/km) 136/142bpm [748b/km] 68cal 324/383W
13) 1km - 5:29(5:29/km) 135/139bpm [739b/km] 67cal 321/343W
14) 1km - 5:27(5:27/km) 137/143bpm [747b/km] 67cal 327/355W
15) 1km - 5:39(5:39/km) 140/143bpm [792b/km] 71cal 344/414W
16) 1km - 5:20(5:20/km) 138/145bpm [737b/km] 64cal 311/383W
17) 0.47km - 2:33(5:25/km) 140/144bpm [758b/km] 33cal 346/449W

5:41 5:13 5:21 5:31 5:33 5:32 5:30 5:36 5:54 5:23 6:34 5:30 5:29 5:27 5:39 5:20 2:33

	geordiegirl nice long run!
	riggys99 Nice run
	Jaks Nice, well done 👏
	usc215 thanks folks, it was a surprisingly relaxed run after the high speed HM 2 days ago 😅

Pin Map

0mi in 0

Pace

39%

56%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.50	4:32	4:32	9:03	129 82-142	1168	162 158-168	358 84-424	19/7
1.00	8:50	4:18	8:37	140 136-145	1206	162 158-168	358 265-408	14/6
1.50	13:05	4:15	8:29	134 131-138	1137	163 160-168	322 283-369	4/12
2.00	17:28	4:23	8:46	136 132-141	1193	162 158-164	330 303-380	11/6
2.50	21:53	4:25	8:51	136 130-142	1203	161 158-168	325 292-378	11/8
3.00	26:22	4:29	8:58	140 136-144	1255	161 158-164	337 300-399	14/5
3.50	30:47	4:24	8:49	137 134-143	1207	159 156-162	321 287-375	6/7
4.00	35:15	4:29	8:57	139 137-141	1245	158 154-164	335 297-387	11/4
4.50	39:43	4:28	8:56	138 132-140	1232	158 154-162	327 302-375	13/8
5.00	44:13	4:30	9:01	138 132-142	1244	157 154-164	337 292-397	13/6
5.50	49:01	4:47	9:34	136 122-146	1302	153 100-160	309 70-380	9/12
6.00	53:21	4:20	8:40	135 127-140	1170	157 154-162	315 273-344	6/16
6.50	58:55	5:34	11:09	130 100-140	1449	152 94-164	299 58-386	6/9
7.00	1:03:16	4:21	8:42	132 121-136	1148	158 154-162	328 312-351	5/10
7.50	1:07:40	4:24	8:49	137 132-142	1207	157 154-162	322 283-383	9/14
8.00	1:12:05	4:25	8:49	135 132-138	1191	156 154-162	320 305-343	7/10
8.50	1:16:25	4:21	8:41	137 131-141	1190	156 154-158	325 302-353	5/12
9.00	1:20:56	4:30	9:01	139 136-143	1253	156 154-160	341 310-414	9/6
9.50	1:25:28	4:32	9:04	141 137-145	1278	156 152-162	336 311-372	13/5
10.00	1:29:44	4:17	8:33	137 129-143	1172	156 154-160	314 275-449	6/23
10.23	1:31:47	2:03	8:42	140 137-144	1219	156 152-162	338 288-439	4/6

Heart

136/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 105m, Range 50m, Flat prediction 1:31:36

Elevation Graph

Biggest Climbs (m)	Min/mi
24 3.4%	9:09
13 1.5%	9:09
12 1.0%	8:55
11 1.5%	8:57
See your biggest climbs

Power

328W (449 max)

Power Graph

Power Bands

Cadence

158 (168 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.1	158	10.2	1:30:03	8:51
Walk	0.9	102	0.1	52	17:13
Still	0.9	-	-	52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:01	8:06	43.52%	More
800m	4:07	8:17	50.65%	More
1km	5:09	8:17	52.88%	More
Mile	8:27	8:27	54.69%	More
5k	27:10	8:45	57.91%	More
5 miles	44:13	8:51	58.13%	More
10k	55:13	8:53	58.23%	More
10 miles	1:29:38	8:58	59.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:48	7:48	59.21
5km	25:57	8:21	60.64
5M	42:58	8:36	59.83
10km	54:06	8:42	59.43
10M	1:29:36	8:58	59.42
Half	1:59:17	9:06	58.66
20M	3:06:48	9:20	59.36
Mara	4:08:43	9:30	59.44

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