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Wed 11th Jan 2023 at 5:49pm by tipsku

Run > Strides

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Time
1:21:00
Miles
8.27
Min/mi
9:48
Pacing
73.4%
WAVA
51.81
Stride(cm)
94
Cals
687
Cadence
176
BPM
142
%MHR
76.5
B/mi
1394
Asc(m)
48
Hillscore
1
Surface
Road

Notes & Comments

P&D w4 D3, 8 miles with 10x 100m strides
Today, I did yesterday's session, 8 miles with 10x 100m strides. It still rained a bit when I left the house but just a mile in, it stopped, so Radar didn't lie. I was a bit overdressed so shed the jacket after 2 miles because my HR started climbing. 4.5k in, I started with the strides every 500m. I managed that rhythm until I got to the roundabout and the traffic lights so postponed the final set until I was back on the cycle path. It felt good, I was just a bit slow on cadence in my heavier shoes.

Split Summary
===
1) 0.62m - 6:11(9:57/m) 122/141bpm [1214b/mi] 48cal
2) 0.62m - 6:17(10:07/m) 140/152bpm [1415b/mi] 56cal
3) 0.62m - 6:10(9:55/m) 142/160bpm [1409b/mi] 53cal
4) 0.62m - 6:13(10:00/m) 141/147bpm [1411b/mi] 54cal
5) 0.62m - 6:03(9:44/m) 142/165bpm [1382b/mi] 51cal
6) 0.62m - 6:08(9:52/m) 148/166bpm [1460b/mi] 54cal
7) 0.62m - 5:53(9:28/m) 151/170bpm [1429b/mi] 53cal
8) 0.62m - 6:02(9:42/m) 152/169bpm [1476b/mi] 54cal
9) 0.62m - 5:56(9:33/m) 155/170bpm [1481b/mi] 54cal
10) 0.62m - 6:02(9:42/m) 149/170bpm [1446b/mi] 52cal
11) 0.62m - 6:02(9:43/m) 138/147bpm [1342b/mi] 45cal
12) 0.62m - 5:51(9:24/m) 137/150bpm [1288b/mi] 47cal
13) 0.62m - 6:15(10:03/m) 136/144bpm [1367b/mi] 48cal
14) 0.2m - 1:58(10:02/m) 137/141bpm [1375b/mi] 18cal

6:11 6:17 6:10 6:13 6:03 6:08 5:53 6:02 5:56 6:02 6:02 5:51 6:15 1:58

	Velociraptor Good set of efforts
	Bowman 🇸🇪 Good consistency!
	tipsku Thank you, it was a bit slow at the beginning but then I found my stride.

Map

0mi in 0

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.
0.25	2:35	2:35	10:21	116 55-141	1201	173 168-180	3/3
0.50	5:05	2:29	9:57	125 110-138	1244	174 170-178	4/3
0.75	7:23	2:19	9:16	135 116-151	1250	177 174-180	6/4
1.00	9:56	2:33	10:12	141 132-152	1439	173 168-176	5/2
1.25	12:34	2:37	10:30	139 130-152	1459	172 166-180	2/2
1.50	14:56	2:22	9:28	140 132-152	1325	174 168-176	3/4
1.75	17:27	2:31	10:04	144 129-160	1451	175 172-178	4/6
2.00	20:02	2:35	10:19	140 135-149	1443	175 172-178	5/2
2.25	22:31	2:29	9:56	143 139-146	1420	175 172-178	7/1
2.50	24:59	2:29	9:55	141 137-146	1398	176 172-178	5/4
2.75	27:54	2:55 +22	11:38	137 126-145	1594	175 168-196	5/5
3.00	30:37	2:43 +17	10:52	146 133-165	1587	177 168-196	8/5
3.25	33:05	2:28	9:54	152 135-166	1504	177 170-194	7/2
3.50	35:26	2:21	9:24	148 137-165	1391	177 170-192	5/1
3.75	38:23	2:57 +33	11:47	144 120-162	1697	177 170-190	4/3
4.00	40:51	2:28	9:51	149 142-164	1469	176 172-194	4/4
4.25	43:19	2:28	9:51	153 144-166	1508	178 172-198	6/2
4.50	45:37	2:18	9:14	155 142-170	1430	179 172-204	5/2
4.75	47:51	2:14	8:56	150 143-168	1341	178 170-196	4/4
5.00	50:19	2:27	9:49	150 142-165	1473	176 170-194	1/3
5.25	52:48	2:29	9:56	154 145-169	1530	177 172-194	3/4
5.50	55:07	2:19	9:16	158 150-170	1464	178 172-198	5/1
5.75	57:41	2:34	10:16	146 141-152	1498	175 172-180	3/4
6.00	59:52	2:12	8:46	151 142-170	1325	179 172-194	2/6
6.25	1:03:11	3:19 +40	13:15	148 119-166	1960	172 60-176	4/5
6.50	1:05:37	2:26	9:44	138 120-145	1343	175 76-180	4/4
6.75	1:08:45	3:08 +42	12:34	136 111-144	1708	177 170-182	4/8
7.00	1:11:50	3:05 +46	12:18	136 104-150	1673	178 164-184	2/9
7.25	1:14:17	2:27 +6	9:49	139 130-145	1364	177 170-180	3/10
7.50	1:16:32	2:15	9:01	140 134-143	1262	178 176-184	2/5
7.75	1:19:10	2:38	10:31	138 132-142	1452	175 164-178	1/4
8.00	1:22:32	3:22 +53	13:29	135 106-144	1821	176 166-182	2/7
8.25	1:25:01	2:29	9:56	137 126-141	1362	175 172-180	5/3
8.27	1:25:18	17	11:37	134 133-134	1556	175 174-176	1/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
142 avge / 170 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
13	1.1%	10:39

Cadence Distribution
176 avge / 204 max Stride Length: 94cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	94.9	175	8.3	1:20:47	10:12
Walk	0.9	68	0	47	3:17:47
Still	0.2	-	-	11	-
Pause	4.0	-	-	3:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:45	40.67%	More
800m	4:29	9:01	43.73%	More
1km	5:44	9:14	44.53%	More
Mile	9:25	9:25	46.24%	More
5k	30:18	9:45	50.24%	More
5 miles	49:52	9:58	49.79%	More
10k	1:02:01	9:59	50.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:52	7:52	55.39
5km	27:30	8:51	55.36
5M	46:29	9:18	53.41
10km	59:05	9:31	52.59
10M	1:39:53	9:59	51.12
Half	2:14:34	10:16	49.48
20M	3:34:39	10:44	48.67
Mara	4:49:11	11:02	47.75

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