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Fri 3rd May 2024 at 11:05am by geordiegirl

Run > Easy

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Time
1:04:12
Miles
5.50
Min/mi
11:40
Pacing
59.3%
WAVA
48.40
Stride(cm)
87
Cals
607
Watts
250
Cadence
159
BPM
136
%MHR
79.4
B/mi
1585
Asc(m)
52
Hillscore
1
Surface
Road

Notes & Comments

7 comments

Bit longer run today reflecting on the sad death of a club friend.

Feeling champion after last week and kept eye on HR

1) 1mi - 12:18(12:18/mi) 127/150bpm [1563b/mi] 111cal 221/352W
2) 1mi - 11:02(11:02/mi) 135/153bpm [1489b/mi] 106cal 253/376W
3) 1mi - 11:42(11:42/mi) 134/145bpm [1567b/mi] 107cal 228/316W
4) 1mi - 12:44(12:44/mi) 129/151bpm [1642b/mi] 109cal 210/362W
5) 1mi - 11:13(11:13/mi) 144/159bpm [1616b/mi] 115cal 251/415W
6) 0.51mi - 5:13(10:20/mi) 162/171bpm [1674b/mi] 59cal 270/389W

12:18 11:02 11:42 12:44 11:13 5:13

	Jaks Well done 👏, your legs have recovered well 😁
	Ness Well done
	geordiegirl I am shocked there has been no after effects from last week.
	Jaks That’s great 😀
	Jaks Sorry, I mean no after effects. Didn’t read your notes. Sorry for your loss.
	geordiegirl I knew what you means jaks x
	hillstrider Sorry to hear about the loss of your club friend. Very impressive run so soon after last week😃

Pin Map

0mi in 0

Pace

25%

17%

16%

40%

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.
0.25	3:12	3:12	12:48	117 84-138	1497	156 112-172	224 16-292	3/3
0.50	6:34	3:22	13:29	123 88-140	1657	145 114-170	202 94-342	4/5
0.75	9:32	2:58	11:51	141 135-150	1671	161 118-246	259 70-352	11/2
1.00	12:18	2:46	11:03	129 122-139	1426	163 120-174	246 73-318	1/13
1.25	15:26	3:08	12:31	140 116-153	1753	154 112-230	234 56-318	7/4
1.50	18:11	2:45 +9	11:02	132 121-138	1456	171 160-178	282 247-376	2/9
1.75	20:57	2:46 +7	11:06	136 130-144	1509	165 88-172	280 66-337	5/10
2.00	23:36	2:39	10:35	132 128-134	1397	168 110-174	271 163-296	2/15
2.25	26:22	2:46	11:04	133 126-139	1471	164 114-172	266 124-314	2/10
2.50	29:24	3:02	12:07	133 113-145	1613	153 114-172	226 77-315	3/9
2.75	32:02	2:38	10:30	136 128-140	1429	166 86-172	266 79-316	2/15
3.00	35:18	3:17	13:07	132 116-144	1732	149 114-246	203 82-281	1/10
3.25	38:49	3:31	14:02	112 94-147	1572	139 100-174	171 84-290	1/8
3.50	43:04	4:15 +1:20	16:58	135 110-150	2291	162 82-244	267 122-340	7/3
3.75	46:11	3:07	12:29	141 122-151	1760	153 38-172	244 19-362	8/5
4.00	49:22	3:11	12:44	130 105-148	1655	146 108-182	219 110-334	2/4
4.25	52:13	2:52	11:27	148 141-154	1694	164 120-172	295 183-355	7/4
4.50	55:26	3:13	12:52	135 119-148	1736	153 82-174	235 47-364	4/7
4.75	1:00:22	4:55 +2:25	19:42	139 94-158	2738	169 120-180	301 113-415	6/8
5.00	1:03:00	2:38	10:33	155 151-159	1634	169 164-174	293 251-328	6/5
5.25	1:05:50	2:50 +19	11:21	158 148-164	1794	171 110-240	280 66-389	7/6
5.50	1:08:30	2:40	10:39	166 159-171	1767	167 82-178	303 27-375	9/5
5.51	1:08:33	3	9:53	169 169-169	1670	172 172-172	288 287-289	0/0

Heart

136/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 52m, Range 80m, Flat prediction 1:03:58

Elevation Graph

Biggest Climbs (m)	Min/mi
13 3.2%	12:33
See your biggest climbs

Power

250W (415 max)

Power Graph

Power Bands

Cadence

159 (246 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.3	168	4.9	51:29	10:43
Walk	23.6	114	0.7	16:15	24:50
Still	0.5	-	-	20	-
Pause	0.7	-	-	28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:53	41.01%	More
800m	5:04	10:12	43.94%	More
1km	6:22	10:15	45.59%	More
Mile	10:52	10:52	45.40%	More
5k	36:47	11:50	46.85%	More
5 miles	1:01:55	12:23	45.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:44	9:44	50.68
5km	34:07	10:59	50.52
5M	57:46	11:33	48.75
10km	1:13:29	11:50	48.00
10M	2:04:25	12:27	46.77
Half	2:47:46	12:48	45.34
20M	4:27:58	13:24	44.73
Mara	6:01:19	13:47	43.99

Bespoke Fields

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Fetch Miles

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