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Tue 6th Jun 2023 at 9:11am by Rosehip

Run > General
  • Time
    2:40:13
  • Miles
    11.21
  • Min/mi
    14:18
  • Pacing
    50.1%
  • WAVA
    43.02
  • Stride(cm)
    76
  • Cals
    1170
  • Watts
    189
  • Cadence
    149
  • BPM
    125
  • %MHR
    70.4
  • B/mi
    1782
  • Asc(m)
    117
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Somewhat further than intended- partly as I couldn’t book a swim so needed something to do and partly because left and right get mixed up when you turn 180degrees without realising…

Mostly 30/30s, mainly tarmac.
Left hip just starting to grumble a bit but otherwise all good.
Lots of road crossings and map checking

Split Summary
===
1) 0.29mi - 5:01(17:35/mi) 88/102bpm [1547b/mi] 27cal 134/211W
2) 1mi - 14:10(14:10/mi) 115/129bpm [1629b/mi] 106cal 186/276W
3) 1mi - 14:13(14:13/mi) 124/141bpm [1763b/mi] 113cal 205/308W
4) 1mi - 13:52(13:52/mi) 123/134bpm [1706b/mi] 106cal 191/267W
5) 1mi - 13:27(13:27/mi) 123/131bpm [1655b/mi] 99cal 190/243W
6) 1mi - 14:13(14:13/mi) 122/132bpm [1734b/mi] 102cal 181/307W
7) 1mi - 14:14(14:14/mi) 126/137bpm [1793b/mi] 104cal 185/290W
8) 1mi - 14:04(14:04/mi) 130/139bpm [1828b/mi] 105cal 188/245W
9) 1mi - 14:23(14:23/mi) 128/141bpm [1841b/mi] 104cal 183/263W
10) 1mi - 14:23(14:23/mi) 132/140bpm [1899b/mi] 105cal 180/243W
11) 1mi - 14:50(14:50/mi) 129/145bpm [1913b/mi] 105cal 178/254W
12) 0.74mi - 10:33(14:14/mi) 134/140bpm [1908b/mi] 76cal 182/240W
13) 0.18mi - 2:52(16:00/mi) 127/137bpm [2032b/mi] 18cal 151/228W
5:01 14:10 14:13 13:52 13:27 14:13 14:14 14:04 14:23 14:23 14:50 10:33 2:52
Bintmcskint
*awaits notes* :-)
Rosehip
Notes added
Ness
Well done 👏
EdJ
Well done - and looks like a couple of very efficient Conquercise moves in there!!
Jaks
Well done 👏👏
Rosehip
The new “find me” button is very handy :)
RRR-CAZ 🇬🇧
Good miles with smiles 😎
Velociraptor
Well done 😀
Rosehip
Thanks all :)
northernslowcoach
Great miles :)

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.29 5:07 5:07 +1 17:56 88 75-102 1578 117 0-162 134 0-211 7/5
1.29 20:51 15:44 +1 15:44 115 92-129 1810 142 0-224 186 0-276 17/11
2.28 41:52 21:01 +3 21:02 124 96-141 2608 144 0-170 205 0-308 43/19
3.28 55:44 13:52 13:52 123 104-134 1705 148 0-170 191 0-267 16/19
4.28 1:13:43 17:59 +2 18:00 123 101-131 2213 150 0-170 190 0-243 14/41
5.28 1:30:03 16:20 +3 16:21 122 104-132 1995 140 0-172 182 0-307 17/12
6.28 1:47:05 17:02 +3 17:03 126 102-137 2147 146 0-172 186 0-290 20/18
7.28 2:01:08 14:03 14:03 130 121-139 1827 147 0-170 188 0-245 18/19
8.28 2:18:06 16:58 +4 16:59 128 113-141 2173 146 0-170 183 0-263 17/20
9.28 2:32:38 14:32 +1 14:33 132 120-140 1921 143 0-170 180 0-243 23/27
10.28 2:49:05 16:28 +1 16:28 129 111-145 2124 143 0-170 178 0-254 23/20
11.02 2:59:54 10:48 +1 14:35 134 121-140 1955 145 0-170 183 0-240 19/21
11.20 3:03:16 3:22 +2 19:00 127 119-137 2413 127 0-174 152 0-228 4/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 145 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 5.5% 15:15
    15 1.6% 17:07

  • Cadence Distribution

    149 avge / 224 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 47.4 166 6.6 1:16:30 14:36
    Walk 42.7 127 4.6 1:26:46 18:52
    Still 0.1 - - 8 -
    Pause 9.8 - - 19:57 -

  • Power Distribution

    189W (308 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 43 11:32 30.91% More
    200m 1:27 11:42 33.59% More
    400m 2:57 11:50 35.48% More
    800m 6:12 12:29 38.02% More
    1km 7:57 12:47 38.56% More
    Mile 13:15 13:15 39.00% More
    5k 46:57 15:07 38.46% More
    5 miles 1:17:00 15:24 38.36% More
    10k 1:37:53 15:45 37.82% More
    10 miles 2:42:43 16:16 37.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:36 8:36 60.09
    5km 33:54 10:55 53.26
    5M 1:00:18 12:04 48.98
    10km 1:18:26 12:37 47.20
    10M 2:19:32 13:57 43.84
    Half 3:13:28 14:46 41.35
    20M 5:22:53 16:09 39.13
    Mara 7:27:42 17:05 37.47

Photos



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