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Mon 7th Mar 2022 at 7:28am by geordiebells

Run > General

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Time
1:00:03
Miles
5.10
Min/mi
11:46
Pacing
83.8%
WAVA
46.79
Stride(cm)
84
Cals
576
Cadence
162
BPM
137
%MHR
79.9
B/mi
1610
Asc(m)
94
Hillscore
8
Surface
Road

Notes & Comments

Steady State 30

20min warm up, 30min 6-7, 10min cool down

Took it all steady until the cold has completely gone def loads better than last week just a boy of a cough now

Split Summary
===
1) 1m - 12:31(12:31/m) 130/146bpm [1627b/mi] 115cal
2) 0.59m - 7:29(12:45/m) 128/147bpm [1633b/mi] 64cal
3) 1m - 10:23(10:23/m) 136/147bpm [1412b/mi] 104cal
4) 1m - 11:58(11:58/m) 134/151bpm [1604b/mi] 110cal
5) 0.64m - 7:39(11:51/m) 152/164bpm [1801b/mi] 81cal
6) 0.86m - 10:00(11:36/m) 146/163bpm [1694b/mi] 102cal
7) 0.01m - 3(9:20/m) 154/154bpm [1437b/mi]

12:31 7:29 10:23 11:58 7:39 10:00 3

	Evangel That's good sensible running, GG. I hope your cough soon clears up.
	geordiebells I hope so Ev I almost coughed myself inside out earlier, I just get a random prickle in back of throat and that’s it. I am thinking it’s cross training.
	Evangel Well yes, very cross training!

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	3:08	3:08	12:32	127 84-144	1591	168 120-178	6/1
0.50	6:17	3:09	12:35	128 109-146	1611	154 102-176	5/4
0.75	9:13	2:56	11:44	137 123-143	1609	165 122-172	3/6
1.00	12:31	3:18	13:11	128 116-137	1688	153 106-172	4/2
1.25	15:16	2:46	11:03	131 121-139	1447	171 118-180	8/6
1.50	19:06	3:50	15:19	127 97-147	1945	151 106-174	6/9
1.75	21:34	2:28	9:51	129 107-143	1270	177 164-184	1/3
2.00	24:23	2:49	11:16	134 121-143	1510	168 114-182	0/12
2.25	27:01	2:39	10:34	131 117-139	1385	166 114-182	0/9
2.50	29:25	2:23	9:34	139 132-146	1329	179 174-184	0/19
2.75	32:24	2:59	11:55	138 125-150	1645	153 110-182	2/5
3.00	35:15	2:51	11:26	132 122-142	1509	168 112-184	1/9
3.25	38:08	2:53	11:32	129 116-139	1488	159 108-178	1/4
3.50	41:15	3:07	12:27	138 127-149	1718	155 104-176	9/0
3.75	44:24	3:09	12:35	142 127-156	1787	160 98-180	10/1
4.00	47:21	2:58	11:51	153 143-159	1813	158 100-180	14/0
4.25	50:21	2:59	11:57	159 153-164	1900	154 100-182	13/0
4.50	52:56	2:35	10:21	138 130-150	1429	169 122-178	1/9
4.75	56:08	3:13	12:50	146 135-159	1874	158 100-178	10/2
5.00	59:02	2:54	11:36	150 145-156	1740	169 120-178	10/2
5.10	1:00:03	1:01	10:20	151 146-154	1559	171 166-176	2/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
137 avge / 164 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
38	3.3%	12:04
17	3.5%	12:46
11	2.8%	12:20
10	2.3%	13:20

Cadence Distribution
162 avge / 184 max Stride Length: 84cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	80.5	173	4.5	48:22	10:44
Walk	19.1	115	0.6	11:29	19:28
Still	0.4	-	-	13	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:18	9:15	42.99%	More
800m	4:50	9:44	44.89%	More
1km	6:18	10:09	44.86%	More
Mile	10:19	10:19	46.74%	More
5k	35:08	11:18	47.97%	More
5 miles	58:46	11:45	46.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:54	9:54	48.72
5km	34:42	11:10	48.56
5M	58:45	11:45	46.84
10km	1:14:43	12:01	46.12
10M	2:06:32	12:39	44.90
Half	2:50:36	13:01	43.51
20M	4:32:30	13:38	42.89
Mara	6:07:25	14:01	42.15

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