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Mon 6th May 2024 at 8:52am by Fenland Flier

Run > Medium Long Run

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Time
2:10:32
Miles
14.02
Min/mi
9:19
Pacing
97.3%
WAVA
57.55
Stride(cm)
104
Cals
1125
Watts
189
Cadence
167
BPM
145
%MHR
74.2
B/mi
1354
Asc(m)
8
Surface
Road

slightbreeze

Notes & Comments

14 comments

I let the pace of the first mile dictate the pace for the rest of the run. Quite pleased with the run considering I haven't ran for a week and a half.

1) 1mi - 9:17(9:17/mi) 134/146bpm [1243b/mi] 74cal 192/W 6.46/7.46mph
2) 1mi - 9:18(9:18/mi) 135/140bpm [1257b/mi] 72cal 187/W 6.45/6.6mph
3) 1mi - 9:21(9:21/mi) 139/145bpm [1300b/mi] 73cal 188/W 6.41/6.8mph
4) 1mi - 9:18(9:18/mi) 141/146bpm [1310b/mi] 74cal 190/W 6.45/6.7mph
5) 1mi - 9:19(9:19/mi) 142/149bpm [1323b/mi] 74cal 189/W 6.45/6.7mph
6) 1mi - 9:15(9:15/mi) 143/148bpm [1323b/mi] 79cal 190/W 6.48/7.01mph
7) 1mi - 9:23(9:23/mi) 146/150bpm [1370b/mi] 83cal 187/W 6.39/6.66mph
8) 1mi - 9:22(9:22/mi) 146/151bpm [1368b/mi] 84cal 188/W 6.41/6.68mph
9) 1mi - 9:17(9:17/mi) 149/152bpm [1384b/mi] 84cal 190/W 6.46/6.66mph
10) 1mi - 9:18(9:18/mi) 148/155bpm [1376b/mi] 84cal 190/W 6.45/6.62mph
11) 1mi - 9:17(9:17/mi) 151/155bpm [1402b/mi] 83cal 189/W 6.46/6.78mph
12) 1mi - 9:23(9:23/mi) 150/156bpm [1408b/mi] 87cal 187/W 6.39/6.7mph
13) 1mi - 9:19(9:19/mi) 156/160bpm [1453b/mi] 88cal 190/W 6.45/6.8mph
14) 1mi - 9:11(9:11/mi) 157/162bpm [1441b/mi] 84cal 190/W 6.54/6.74mph
15) 0.02mi - 13(10:01/mi) 161/162bpm [1613b/mi] 2cal 194/W 6/6.6mph

9:17 9:18 9:21 9:18 9:19 9:15 9:23 9:22 9:17 9:18 9:17 9:23 9:19 9:11 13

	Ness Well done 👍
	Mark J 🇳🇿 Sheesh, thatʻs impressive accuracy of pacing. Well done.
	Flatlander No running for 10 days, and you come back with a grand run like this!
	usc215 nice constant pace 👍
	geordiegirl Nice longer run, 97.3%… great pacing
	Fenland Flier Thanks all, it felt great.
	Bowman 🇸🇪 Well done, nice to see you back out there
	Fenland Flier Thanks Bowman, the holiday was great but it was great to get back out running too.
	Bowman 🇸🇪 i bet.
	3M Looks good to me!
	Seratonin Consistent splits. It must have felt good to be laying down some solid mileage 😀
	Fenland Flier Thanks both. I do have a few miles to catch up with for my target Seratonin.
	tipsku Well done, that's an impressive comeback run
	Fenland Flier Thanks tipsku.

Pace

12%

88%

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.
0.50	4:30	4:30	9:01	132 101-145	1190	169 164-174	198 180-220	8/4
1.00	9:16	4:46	9:31	136 125-146	1295	168 84-172	189 160-216	3/3
1.50	13:52	4:36	9:12	135 127-140	1242	167 164-170	186 165-193	2/3
2.00	18:35	4:43	9:25	135 131-139	1272	165 138-170	187 150-194	0/0
2.50	23:13	4:39	9:18	139 134-144	1292	166 138-170	189 147-200	2/2
3.00	27:56	4:42	9:24	138 133-145	1298	166 164-168	186 180-191	3/3
3.50	32:35	4:40	9:19	141 137-146	1314	167 166-170	189 184-197	0/0
4.00	37:13	4:38	9:16	141 137-145	1308	166 164-168	190 184-195	0/0
4.50	41:53	4:39	9:19	142 138-149	1323	166 164-168	189 181-197	1/1
5.00	46:32	4:39	9:18	141 133-144	1312	166 154-172	189 174-195	3/3
5.50	51:06	4:34	9:08	143 140-145	1307	167 162-178	192 182-206	2/2
6.00	55:48	4:41	9:23	143 140-148	1341	167 164-170	188 183-193	0/0
6.50	1:00:32	4:44	9:28	145 140-149	1372	166 164-170	185 174-193	3/3
7.00	1:05:11	4:39	9:18	147 142-150	1368	166 164-168	189 182-196	1/1
7.50	1:09:55	4:44	9:28	145 136-148	1372	166 160-168	187 180-195	2/2
8.00	1:14:33	4:38	9:16	147 143-151	1363	166 164-170	188 181-205	2/2
8.50	1:19:09	4:36	9:12	149 146-152	1371	167 166-170	191 187-194	2/3
9.00	1:23:50	4:41	9:22	148 142-152	1386	167 164-168	189 180-196	2/2
9.50	1:28:29	4:39	9:17	147 145-150	1365	167 166-170	189 184-195	3/2
10.00	1:33:08	4:40	9:19	150 145-155	1398	167 166-170	190 182-210	2/2
10.50	1:37:47	4:39	9:17	150 147-154	1393	167 164-174	190 181-199	2/2
11.00	1:42:25	4:39	9:17	151 145-155	1402	166 158-172	189 180-197	1/2
11.50	1:47:07	4:42	9:24	149 142-153	1400	167 162-172	188 181-197	2/1
12.00	1:51:49	4:41	9:23	152 147-156	1426	168 162-174	187 175-193	2/2
12.50	1:56:25	4:36	9:12	154 151-157	1418	168 162-174	191 180-199	2/2
13.00	2:01:08	4:43	9:26	157 154-160	1481	168 164-176	189 177-208	3/1
13.50	2:05:46	4:38	9:17	157 151-160	1457	170 166-174	188 173-210	1/3
14.00	2:10:18	4:32	9:04	158 154-162	1432	168 166-170	192 183-202	1/2
14.02	2:10:31	13	9:59	161 161-162	1607	168 166-168	194 193-195	0/0

Heart

145/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 8m, Range 5m, Flat prediction 2:10:32

Elevation Graph

No climbs of at least 10 metres detected.

Power

189W (220 max)

Power Graph

Power Bands

Cadence

167 (178 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	167	14	2:10:05	9:18
Walk	0.3	137	0	25	9:15
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:46	39.92%	More
800m	4:27	8:57	46.51%	More
1km	5:36	9:01	48.12%	More
Mile	9:10	9:10	49.98%	More
5k	28:47	9:16	54.21%	More
5 miles	46:27	9:17	54.86%	More
10k	57:42	9:17	55.22%	More
10 miles	1:33:04	9:18	56.68%	More
Half	2:02:00	9:19	57.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:41	7:41	59.61
5km	25:55	8:21	60.20
5M	43:11	8:38	59.00
10km	54:31	8:46	58.44
10M	1:30:51	9:05	58.06
Half	2:01:22	9:16	57.11
20M	3:11:05	9:33	57.48
Mara	4:15:18	9:45	57.37

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