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Sun 8th Oct 2023 at 10:10am by Ness

Run > Race

Amazing
warm

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0 👍

Time
2:50:51
Miles
16.41
Min/mi
10:25
Pacing
91.4%
WAVA
56.59
Stride(cm)
92
Cals
1649
Cadence
168
BPM
153
%MHR
82.7
B/mi
1593
Asc(m)
159
Hillscore
7
Surface
Road

Notes & Comments

Ran the first 13 miles or so with Vrap who was awesome and very patient with me! Had to walk a short section then but got my strength back to finish the last bit at a reasonable pace. Managed to get a PB by about a minute and a half, I think. Happy with that considering the warm conditions!

1) 1mi - 10:11(10:11/mi) 134/148bpm [1365b/mi] 105cal
2) 1mi - 9:45(9:45/mi) 143/151bpm [1394b/mi] 99cal
3) 1mi - 9:57(9:57/mi) 140/148bpm [1392b/mi] 92cal
4) 1mi - 10:06(10:06/mi) 146/154bpm [1474b/mi] 98cal
5) 1mi - 9:47(9:47/mi) 150/156bpm [1467b/mi] 96cal
6) 1mi - 10:12(10:12/mi) 151/156bpm [1541b/mi] 99cal
7) 1mi - 10:07(10:07/mi) 153/162bpm [1548b/mi] 100cal
8) 1mi - 10:20(10:20/mi) 156/160bpm [1613b/mi] 101cal
9) 1mi - 10:16(10:16/mi) 158/164bpm [1623b/mi] 101cal
10) 1mi - 10:00(10:00/mi) 160/164bpm [1600b/mi] 100cal
11) 1mi - 10:03(10:03/mi) 161/168bpm [1617b/mi] 100cal
12) 1mi - 10:13(10:13/mi) 164/173bpm [1675b/mi] 103cal
13) 1mi - 10:43(10:43/mi) 164/172bpm [1757b/mi] 107cal
14) 1mi - 11:17(11:17/mi) 159/169bpm [1793b/mi] 102cal
15) 1mi - 11:30(11:30/mi) 159/167bpm [1828b/mi] 101cal
16) 1mi - 11:51(11:51/mi) 158/167bpm [1873b/mi] 102cal
17) 0.41mi - 4:33(11:04/mi) 165/175bpm [1826b/mi] 43cal

10:11 9:45 9:57 10:06 9:47 10:12 10:07 10:20 10:16 10:00 10:03 10:13 10:43 11:17 11:30 11:51 4:33

	IdrisTheDragon Well done 😊
	Ness Thanks x
	Autumnleaves A PB is awesome! Well done x
	♪♫ Synge ♪♫ Well done!
	Ness Thanks 😊
	RunnyBunny Congratulations on the PB!
	Night-owl Well done. It was very warm today
	Ness Thanks x
	Sigh Fantastic, well done & congrats on the PB!
	alpenrose Well done!
	Velociraptor Well done I really enjoyed running with you, thanks.
	minardi Awesome xx
	Ness Thanks x
	laterunner Well done
	wolves1877 Well done. Smashed that.
	Ness Thanks 😊
	geordiegirl Huge well done Ness 🌟
	Ness Thank you x
	Rosehip Great PB in the warmth
	Mrs Jigs (Luverlylegs) Fab racing Ness 👏🏻👏🏻
	lin50 Well done!
	EvilPixie Well done was lovely to see you today xx
	Ness Thanks, all. Lovely to see you too, Pix x
	Fenland Flier Congratulations on your PB, well ran.
	Ness Thank you 😊
	westmoors Great running, well done.
	Ness Thanks, westmoors x

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.
0.50	4:55	4:55	9:50	121 77-140	1190	169 158-176	5/2
1.00	10:11	5:16	10:32	142 137-147	1495	169 166-174	19/2
1.50	14:58	4:47	9:34	142 139-147	1357	169 84-176	9/7
2.00	19:56	4:58	9:57	143 140-151	1422	170 166-174	3/5
2.50	24:50	4:55	9:49	139 130-146	1365	170 166-174	8/2
3.00	29:52	5:02	10:04	141 132-148	1419	170 166-174	2/21
3.50	34:59	5:07	10:14	146 132-153	1493	168 164-172	13/9
4.00	39:58	4:59	9:58	148 144-154	1476	170 168-174	7/3
4.50	44:56	4:58	9:56	151 148-155	1500	169 166-172	5/4
5.00	49:45	4:49	9:38	147 143-151	1416	170 166-174	5/7
5.50	54:52	5:07	10:13	151 143-154	1543	168 164-170	3/13
6.00	59:58	5:06	10:11	150 146-155	1529	168 164-172	5/5
6.50	1:05:00	5:03	10:05	150 145-153	1513	169 166-174	6/6
7.00	1:10:05	5:05	10:09	156 148-161	1584	169 164-174	6/9
7.50	1:15:21	5:16	10:32	157 155-159	1653	167 162-170	10/2
8.00	1:20:25	5:04	10:09	156 153-159	1583	168 166-172	11/1
8.50	1:25:34	5:09	10:18	159 155-164	1638	168 166-170	5/6
9.00	1:30:41	5:07	10:15	157 154-162	1608	170 168-174	5/7
9.50	1:35:48	5:07	10:14	159 154-163	1627	168 166-172	7/3
10.00	1:40:42	4:53	9:47	160 158-163	1564	170 168-174	3/7
10.50	1:45:40	4:58	9:57	160 157-165	1591	169 166-174	1/11
11.00	1:50:43	5:03	10:07	162 160-168	1638	170 166-174	4/11
11.50	1:55:50	5:07	10:14	164 161-170	1678	168 162-172	8/4
12.00	2:00:57	5:06	10:13	163 158-172	1665	169 166-172	4/6
12.50	2:06:09	5:13	10:25	163 160-167	1699	168 160-172	6/6
13.00	2:11:40	5:30	11:00	165 161-172	1815	167 160-172	13/1
13.50	2:17:10	5:31	11:01	161 149-169	1775	167 162-176	5/5
14.00	2:22:56	5:46	11:31	158 152-161	1821	164 124-172	3/5
14.50	2:28:34	5:38	11:17	159 156-167	1793	167 162-174	9/10
15.00	2:34:28	5:53	11:47	159 154-165	1873	163 126-170	7/10
15.50	2:40:40	6:12	12:24	158 152-166	1960	157 122-174	12/4
16.00	2:46:18	5:38	11:16	157 152-166	1768	168 160-172	4/18
16.41	2:50:51	4:33	11:05	165 158-175	1828	168 166-172	7/2

Further Analysis

Pace Distribution
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Heart Rate Distribution
153 avge / 175 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
25	3.5%	10:36
18	3.3%	14:13
16	1.1%	10:50
12	1.2%	10:18

Cadence Distribution
168 avge / 176 max Stride Length: 92cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	98.0	168	16.2	2:47:28	10:20
Walk	2.0	127	0.2	3:23	16:26

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:20	9:24	43.86%	More
800m	4:45	9:33	48.30%	More
1km	5:58	9:36	49.89%	More
Mile	9:43	9:43	51.63%	More
5k	30:49	9:55	56.32%	More
5 miles	49:43	9:57	56.50%	More
10k	1:02:02	9:59	56.38%	More
10 miles	1:40:22	10:02	57.59%	More
Half	2:12:42	10:08	58.21%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:19	8:19	60.34
5km	28:19	9:07	61.29
5M	47:20	9:28	59.35
10km	59:51	9:38	58.43
10M	1:40:04	10:00	57.76
Half	2:13:57	10:14	57.18
20M	3:31:33	10:35	55.75
Mara	4:43:11	10:49	54.54

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