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Mon 9th Jan 2023 at 9:28am by northernslowcoach

Run > Long Run
  • windy
  • cold
  • Time
    2:20:11
  • Miles
    10.45
  • Min/mi
    13:25
  • Pacing
    61.3%
  • WAVA
    42.45
  • Stride(cm)
    74
  • Cals
    1307
  • Cadence
    162
  • BPM
    142
  • %MHR
    82.9
  • B/mi
    1902
  • Asc(m)
    810
  • Hillscore
    31
  • Surface
    Road

Notes & Comments

Long run, set off to do 13 miles but no, stopped at the bus station, distinct lack of buses. Not my day

Split Summary
===
1) 1m - 12:23(12:23/m) 140/151bpm [1733b/mi] 131cal 4.85/5.47mph
2) 1m - 12:20(12:20/m) 141/154bpm [1739b/mi] 131cal 4.87/5.26mph
3) 1m - 12:42(12:42/m) 146/154bpm [1855b/mi] 139cal 4.72/5.57mph
4) 1m - 13:43(13:43/m) 146/156bpm [2003b/mi] 146cal 4.37/5.32mph
5) 1m - 13:19(13:19/m) 149/161bpm [1985b/mi] 147cal 4.51/5.05mph
6) 1m - 14:30(14:30/m) 146/168bpm [2116b/mi] 141cal 4.14/4.63mph
7) 1m - 14:02(14:02/m) 146/162bpm [2049b/mi] 131cal 4.27/5.61mph
8) 1m - 13:57(13:57/m) 143/160bpm [1995b/mi] 123cal 4.3/5.45mph
9) 1m - 13:12(13:12/m) 146/154bpm [1926b/mi] 127cal 4.55/5.01mph
10) 1m - 13:30(13:30/m) 137/153bpm [1850b/mi] 75cal 4.44/5.3mph
11) 0.45m - 6:33(14:40/m) 124/141bpm [1819b/mi] 16cal 4.09/5.45mph
12:23 12:20 12:42 13:43 13:19 14:30 14:02 13:57 13:12 13:30 6:33
Diogenes
Hope you enjoyed that :-)
northernslowcoach
Nope
Diogenes
I did wonder 😂
Diogenes
(I should wait for the notes!)
Autumnleaves
That's still good miles xx
.B.
Very good miles xx
Bintmcskint
Well done!
Rosehip
Good miles nonetheless- the hard ones build strength for next time x

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
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 6:07 6:07 12:14 134 98-150 1638 166 122-176 24/42
1.00 12:22 6:16 12:31 141 130-151 1765 167 134-174 50/50
1.50 18:21 5:59 11:58 141 129-152 1686 169 136-172 32/54
2.00 24:42 6:21 12:42 141 131-154 1792 168 126-174 50/56
2.50 31:05 6:23 12:45 145 133-153 1849 166 122-174 45/47
3.00 37:25 6:20 12:40 146 133-152 1848 165 122-174 63/59
3.50 43:34 6:09 12:18 149 139-156 1834 168 122-176 54/55
4.00 51:08 7:34 15:07 141 124-154 2132 165 122-178 60/44
4.50 57:41 6:33 13:06 148 137-161 1939 166 128-176 66/32
5.00 1:04:27 6:46 13:32 149 135-155 2017 166 122-176 43/29
5.50 1:11:25 6:58 13:56 143 119-154 1991 162 122-172 50/37
6.00 1:18:57 7:32 15:04 148 116-168 2229 153 118-172 44/19
6.50 1:28:41 9:44 +2:33 19:28 143 108-162 2784 162 122-174 43/53
7.00 1:35:31 6:51 13:41 149 128-160 2040 160 120-172 27/27
7.50 1:45:40 10:09 +3:24 20:17 143 104-160 2901 162 122-172 41/44
8.00 1:52:52 7:13 14:25 141 118-153 2033 160 122-170 78/59
8.50 1:59:14 6:22 12:44 145 131-149 1845 166 128-172 89/143
9.00 2:06:02 6:48 13:36 145 135-154 1971 159 122-172 63/70
9.50 2:12:40 6:38 13:16 138 119-153 1831 156 122-172 33/55
10.00 2:19:34 6:54 13:48 135 121-150 1863 159 114-174 22/39
10.45 2:26:08 6:34 14:41 124 99-140 1821 148 122-176 26/36

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 168 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    34 21.6% 13:06
    29 5.5% 13:38
    23 17.9% 12:52
    22 20.5% 12:44
    21 9.0% 13:31
    21 16.4% 11:58

  • Cadence Distribution

    162 avge / 178 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 77.1 169 8.8 1:52:02 13:05
    Walk 21.1 126 1.7 31:21 18:32
    Still 0.1 - - 12 -
    Pause 1.7 - - 2:33 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:45 11:05 35.84% More
    800m 5:54 11:52 36.83% More
    1km 7:25 11:56 38.16% More
    Mile 12:07 12:07 39.80% More
    5k 38:41 12:27 43.57% More
    5 miles 1:04:27 12:53 42.70% More
    10k 1:24:53 13:40 40.60% More
    10 miles 2:19:32 13:57 40.71% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:37 10:37 45.43
    5km 36:55 11:53 45.65
    5M 1:02:18 12:28 44.17
    10km 1:19:08 12:44 43.55
    10M 2:13:33 13:21 42.54
    Half 2:59:45 13:43 41.29
    20M 4:46:17 14:19 40.83
    Mara 6:25:18 14:42 40.19

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