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Sun 5th May 2024 at 7:58am by TBR (TheBeardRunner)

Run > Medium Long Run

Good
warm

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Time
1:49:02
Miles
10.01
Min/mi
10:54
Pacing
69.5%
WAVA
48.40
Stride(cm)
83
Cals
861
Cadence
177
BPM
147
%MHR
76.6
B/mi
1601
Asc(m)
224
Hillscore
20
Surface
Road

Notes & Comments

2 comments

Lovely RotD group run

1) 1mi - 10:28(10:28/mi) 135/148bpm [1413b/mi] 83cal 5.73/24.13mph
2) 1mi - 10:42(10:42/mi) 147/152bpm [1573b/mi] 96cal 5.61/5.97mph
3) 1mi - 10:53(10:53/mi) 148/158bpm [1612b/mi] 95cal 5.51/5.97mph
4) 1mi - 10:59(10:59/mi) 149/155bpm [1637b/mi] 94cal 5.46/5.76mph
5) 1mi - 11:18(11:18/mi) 145/157bpm [1638b/mi] 81cal 5.31/6.01mph
6) 1mi - 11:14(11:14/mi) 145/154bpm [1628b/mi] 76cal 5.34/5.68mph
7) 1mi - 10:17(10:17/mi) 160/175bpm [1644b/mi] 97cal 5.84/6.76mph
8) 1mi - 11:51(11:51/mi) 149/160bpm [1767b/mi] 81cal 5.06/5.72mph
9) 1mi - 11:09(11:09/mi) 150/160bpm [1673b/mi] 74cal 5.38/5.89mph
10) 1mi - 10:08(10:08/mi) 155/167bpm [1571b/mi] 84cal 5.92/6.28mph
11) 0.01mi - 3(6:36/mi) 171/171bpm [1129b/mi] 9.09/5.97mph

10:28 10:42 10:53 10:59 11:18 11:14 10:17 11:51 11:09 10:08 3

	Ness Well done
	Velociraptor Well done

Pin Map

0mi in 0

Pace

12%

61%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:58	4:58	9:55	123 64-148	1221	173 120-184	46/1
1.00	12:30	7:33 +2:03	15:05	133 103-148	2007	177 120-188	7/18
1.50	17:50	5:19	10:39	147 143-152	1565	183 178-186	14/15
2.00	23:12	5:23	10:45	148 141-152	1592	179 174-184	11/15
2.50	28:32	5:19	10:39	148 135-158	1575	180 174-186	10/10
3.00	34:06	5:34	11:08	149 146-152	1659	178 172-184	14/16
3.50	39:31	5:25	10:49	148 142-154	1602	179 174-186	8/9
4.00	45:05	5:35	11:09	151 147-155	1684	176 174-180	14/7
4.50	52:24	7:19 +1:40	14:38	141 113-152	2062	174 120-186	7/8
5.00	58:03	5:39	11:18	147 137-157	1661	177 174-182	13/12
5.50	1:03:46	5:43	11:26	147 139-154	1680	176 172-184	12/10
6.00	1:09:16	5:31	11:01	143 137-147	1576	177 172-184	0/36
6.50	1:14:19	5:03	10:06	154 143-163	1555	181 174-186	28/6
7.00	1:19:33	5:14	10:28	166 159-174	1738	179 166-188	19/8
7.50	1:25:25	5:51	11:43	150 139-160	1757	176 170-178	4/21
8.00	1:31:25	6:00	12:00	148 143-152	1775	175 170-178	22/8
8.50	1:37:06	5:42	11:23	151 146-156	1720	174 170-178	7/16
9.00	1:42:34	5:27	10:54	150 142-160	1636	176 172-180	25/15
9.50	1:47:42	5:08	10:17	154 148-159	1583	174 168-178	23/16
10.00	1:52:42	5:00	9:59	157 153-167	1568	179 174-184	3/23
10.01	1:52:45	3	8:59	171 171-171	1536	179 176-180	0/0

Heart

147/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 224m, Range 49m, Flat prediction 1:49:33

Elevation Graph

Biggest Climbs (m)	Min/mi
46 9.7%	10:16
28 6.6%	11:02
25 3.7%	11:55
23 3.5%	10:13
18 3.5%	10:08
17 3.9%	10:20
See your biggest climbs

Cadence

177 (188 max) Stride Length: 83cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.4	177	10	1:48:41	10:52
Walk	3.5	120	0	3:55	7:29:39
Still	0.1	-	-	8	-
Pause	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:14	9:00	38.88%	More
800m	4:37	9:17	44.84%	More
1km	5:50	9:24	46.21%	More
Mile	9:55	9:55	46.19%	More
5k	33:35	10:49	46.45%	More
5 miles	54:39	10:56	46.63%	More
10k	1:08:58	11:06	46.20%	More
10 miles	1:52:39	11:16	46.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:20	8:20	54.96
5km	29:33	9:31	52.80
5M	50:15	10:03	50.71
10km	1:04:02	10:18	49.76
10M	1:48:55	10:54	48.43
Half	2:27:13	11:14	47.08
20M	3:56:04	11:48	46.53
Mara	5:19:05	12:11	45.90

Fetch Miles

11:48

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