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Sun 13th Mar 2022 at 8:46am by geordiebells

Run > General

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Time
2:45:30
Miles
13.10
Min/mi
12:38
Pacing
66.4%
WAVA
45.15
Stride(cm)
85
Cals
1525
Cadence
150
BPM
147
%MHR
86
B/mi
1859
Asc(m)
213
Hillscore
13
Surface
Road

Notes & Comments

Long run Sunday!! First 5 with Mags who did amazing on the hills today!! Mike 5 was a bit of a jungle walk as she said do you known where that footpath goes… indeed I do come on! It was definitely a challenge in the brambles.

She went home & I carried on thinking I’ll be happy with 10 but I carried on and got the 13 I planned today.

Split Summary
===
1) 1m - 11:38(11:38/m) 155/172bpm [1803b/mi] 119cal
2) 1m - 13:49(13:49/m) 133/155bpm [1838b/mi] 112cal
3) 1m - 12:09(12:09/m) 135/153bpm [1641b/mi] 105cal
4) 1m - 14:26(14:26/m) 128/156bpm [1848b/mi] 106cal
5) 1m - 18:14(18:14/m) 132/166bpm [2406b/mi] 126cal
6) 1m - 10:02(10:02/m) 151/163bpm [1515b/mi] 108cal
7) 1m - 11:38(11:38/m) 158/169bpm [1839b/mi] 118cal
8) 1m - 11:37(11:37/m) 154/171bpm [1788b/mi] 116cal
9) 1m - 11:59(11:59/m) 151/168bpm [1809b/mi] 113cal
10) 1m - 12:25(12:25/m) 154/167bpm [1911b/mi] 118cal
11) 1m - 12:38(12:38/m) 157/168bpm [1984b/mi] 124cal
12) 1m - 12:02(12:02/m) 160/169bpm [1925b/mi] 123cal
13) 1m - 11:56(11:56/m) 163/178bpm [1944b/mi] 126cal
14) 0.1m - 58(9:37/m) 171/174bpm [1643b/mi] 11cal

11:38 13:49 12:09 14:26 18:14 10:02 11:38 11:37 11:59 12:25 12:38 12:02 11:56 58

Evangel
That was an interesting and eventful run. A full HM in total which is good.

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.
0.50	5:44	5:44	11:27	154 109-171	1764	162 86-170	13/15
1.00	11:37	5:53	11:47	155 134-168	1825	165 154-172	16/5
1.50	18:21	6:44	13:28	134 112-155	1804	146 78-172	13/13
2.00	25:26	7:05	14:10	130 102-154	1842	142 120-170	7/17
2.50	31:16	5:50	11:40	135 114-149	1576	164 148-168	9/30
3.00	37:36	6:19	12:39	134 113-153	1694	154 116-168	9/14
3.50	44:27	6:51	13:42	125 109-141	1713	146 120-170	12/19
4.00	52:02	7:35	15:10	132 108-156	2002	141 110-172	8/9
4.50	1:01:29	9:27	18:54	128 104-148	2419	134 68-172	8/20
5.00	1:10:23	8:54 +8	17:48	137 114-165	2439	128 68-170	5/13
5.50	1:15:17	4:54	9:49	150 134-163	1472	172 118-182	22/5
6.00	1:22:53	7:35 +2:28	15:11	150 116-163	2277	167 92-180	5/27
6.50	1:28:17	5:24	10:48	163 156-169	1761	164 112-176	10/11
7.00	1:34:46	6:29 +15	12:58	152 123-165	1970	153 94-178	13/13
7.50	1:40:33	5:47	11:34	154 137-171	1781	154 86-176	8/9
8.00	1:46:22	5:50	11:40	152 132-163	1772	150 110-174	5/6
8.50	1:52:07	5:44	11:29	152 139-160	1744	156 106-174	6/10
9.00	1:58:21	6:15	12:29	150 123-168	1873	153 86-174	9/6
9.50	2:04:32	6:11	12:21	152 126-167	1877	150 108-172	9/9
10.00	2:11:05	6:33 +18	13:05	156 144-165	2041	145 98-174	16/5
10.50	2:17:52	6:47 +15	13:34	154 135-166	2089	148 94-174	15/6
11.00	2:23:58	6:07	12:14	159 146-167	1944	148 98-174	18/5
11.50	2:31:10	7:11 +39	14:23	158 146-169	2272	144 84-176	25/3
12.00	2:36:39	5:29	10:58	163 149-169	1788	158 116-176	16/17
12.50	2:42:57	6:18	12:36	159 146-169	2003	147 112-174	16/11
13.00	2:48:34	5:38	11:15	168 159-178	1890	157 116-176	20/5
13.10	2:49:33	59	9:48	171 168-173	1676	171 168-172	1/8

Further Analysis

Pace Distribution
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Heart Rate Distribution
147 avge / 178 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
23	2.5%	13:23
22	3.9%	13:39
21	4.7%	19:55
15	2.3%	13:34
13	3.3%	12:50
12	7.6%	15:37

Cadence Distribution
150 avge / 182 max Stride Length: 85cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	68.1	167	10.5	1:55:12	11:05
Walk	31.1	116	2.6	53:04	20:10
Still	0.2	-	-	23	-
Pause	0.5	-	-	54	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:22	42.40%	More
800m	4:51	9:46	44.76%	More
1km	6:05	9:47	46.57%	More
Mile	10:27	10:27	46.18%	More
5k	36:28	11:44	46.20%	More
5 miles	1:00:03	12:01	45.82%	More
10k	1:16:02	12:14	45.33%	More
10 miles	2:10:32	13:03	43.53%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:36	9:36	50.24
5km	33:40	10:50	50.05
5M	57:00	11:24	48.28
10km	1:12:29	11:40	47.54
10M	2:02:45	12:17	46.28
Half	2:45:30	12:38	44.85
20M	4:24:21	13:13	44.21
Mara	5:56:26	13:36	43.45

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