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Wed 18th Oct 2023 at 6:13am by Ness

Run > Progressive

Amazing
warm

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Time
42:22
Miles
4.00
Min/mi
10:36
Pacing
82.1%
WAVA
54.00
Stride(cm)
89
Cals
377
Cadence
171
BPM
131
%MHR
70.6
B/mi
1383
Asc(m)
72
Hillscore
3
Surface
Road

Notes & Comments

An attempt at a progressive run. Not too bad in the dark....
1) 1mi - 11:09(11:09/mi) 128/134bpm [1427b/mi] 99cal
2) 1mi - 10:26(10:26/mi) 130/135bpm [1356b/mi] 91cal
3) 1mi - 10:42(10:42/mi) 132/140bpm [1412b/mi] 96cal
4) 1mi - 10:04(10:04/mi) 136/143bpm [1368b/mi] 91cal
5) 0mi - 2(10:27/mi) 135/135bpm [1411b/mi]

11:09 10:26 10:42 10:04 2

	Sigh Well done!
	Alice the Camel Is it a scenic route? Or is it so dark at that time that it doesn’t matter?
	Ness It's not very scenic but on a safe cycle path, AtC. The coastal path is too rocky and there are some risky drop offs into the water unfortunately. It is dark at the time I have been running too.
	Alice the Camel It actually sounds like an ideal route for the circumstances! Safe!
	Autumnleaves Well done! Dark mornings are tough.

Map

Ibiza in the dark!

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.
0.13	1:22	1:22	10:56	115 87-130	1258	165 162-168	0/1
0.25	2:46	1:24	11:15	129 126-131	1451	167 164-170	4/0
0.38	4:09	1:23	11:02	127 126-128	1401	169 166-172	2/0
0.50	5:33	1:24	11:11	129 127-131	1443	169 168-170	2/0
0.63	6:55	1:22	10:56	130 128-131	1421	170 168-172	3/0
0.75	8:19	1:24	11:14	132 129-134	1482	169 166-172	2/0
0.88	9:45	1:25	11:22	129 127-132	1467	169 166-172	3/0
1.00	11:08	1:24	11:08	133 128-134	1481	171 168-174	4/1
1.13	12:28	1:20	10:38	132 128-134	1405	172 170-174	3/0
1.25	13:46	1:18	10:24	129 122-131	1341	173 172-174	1/2
1.38	15:04	1:19	10:28	131 129-132	1372	172 170-174	0/2
1.50	16:23	1:19	10:30	131 130-134	1376	172 170-172	1/1
1.63	17:43	1:20	10:36	133 131-135	1410	173 172-174	2/0
1.75	19:00	1:18	10:20	127 124-131	1313	171 168-174	1/4
1.88	20:20	1:20	10:39	128 124-131	1363	170 168-172	0/3
2.00	21:34	1:14	9:50	124 122-130	1220	170 168-172	0/3
2.13	23:01	1:27	11:39	125 120-140	1457	170 164-172	1/1
2.25	24:24	1:22	10:57	133 129-139	1457	172 170-174	3/0
2.38	25:47	1:23	11:05	137 132-140	1519	171 168-174	2/0
2.50	27:02	1:15	10:03	137 131-140	1377	172 170-174	4/1
2.63	28:23	1:21	10:45	129 126-131	1388	172 170-174	0/1
2.75	30:41	2:19 +1:08	18:28	120 100-134	2216	172 168-176	1/2
2.88	32:05	1:24	11:10	137 134-139	1531	173 170-176	1/0
3.00	33:25	1:20	10:37	134 128-137	1423	174 172-176	2/0
3.13	34:43	1:18	10:23	131 127-133	1361	173 172-176	1/3
3.25	36:02	1:19	10:33	128 125-133	1350	171 168-174	0/4
3.38	37:16	1:15	9:57	136 133-138	1353	174 170-176	2/2
3.50	38:29	1:12	9:37	140 137-141	1347	175 170-178	0/4
3.63	39:43	1:14	9:53	140 138-142	1384	174 170-176	0/2
3.75	40:57	1:15	9:57	142 140-143	1413	175 174-176	1/5
3.88	42:12	1:15	9:56	138 135-141	1372	174 172-176	1/4
4.00	43:28	1:17	10:12	138 134-142	1408	173 172-176	0/2
4.00	43:30	2	10:43	135 135-135	1446	172 172-172	0/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
131 avge / 143 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
23	1.4%	11:10
10	2.0%	11:00

Cadence Distribution
171 avge / 178 max Stride Length: 89cm

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:25	9:43	42.48%	More
800m	4:53	9:49	46.95%	More
1km	6:07	9:50	48.73%	More
Mile	10:03	10:03	50.20%	More
5k	33:31	10:47	52.61%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:29	9:29	53.22
5km	32:15	10:23	54.69
5M	53:55	10:47	53.48
10km	1:08:10	10:58	53.00
10M	1:53:58	11:24	52.33
Half	2:32:34	11:39	51.11
20M	4:00:56	12:03	51.06
Mara	5:22:32	12:19	50.60

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