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Fri 10th May 2024 at 9:40am by geordiegirl

Run > General

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Time
2:13:30
Miles
10.30
Min/mi
12:58
Pacing
62.1%
WAVA
44.98
Stride(cm)
82
Cals
1201
Watts
229
Cadence
152
BPM
142
%MHR
82.9
B/mi
1838
Asc(m)
86
Hillscore
2
Surface
Road

Notes & Comments

6 comments

2hr planned run, but I had the worst nights sleep and I struggled for the majority of the run. It was to be slow and just building miles. The heat was a shock (I know after Jordan it shouldn’t be but it felt really warm) i am ready for a nana nap now! But best get to aldi for some shopping so I can make some lunch

But it’s lovely to be back by the river (even if I didn’t do much by the river)

1) 1mi - 13:08(13:08/mi) 128/154bpm [1681b/mi]

116cal 208/332W
2) 1mi - 12:29(12:29/mi) 145/156bpm [1811b/mi] 121cal 209/309W
3) 1mi - 12:55(12:55/mi) 143/157bpm [1846b/mi] 116cal 195/305W
4) 1mi - 12:27(12:27/mi) 144/157bpm [1793b/mi] 117cal 208/321W
5) 1mi - 12:21(12:21/mi) 147/155bpm [1816b/mi] 118cal 216/348W
6) 1mi - 12:26(12:26/mi) 137/150bpm [1702b/mi] 109cal 202/360W
7) 1mi - 14:27(14:27/mi) 137/152bpm [1981b/mi] 117cal 173/310W
8) 1mi - 13:43(13:43/mi) 139/152bpm [1906b/mi] 114cal 185/333W
9) 1mi - 13:27(13:27/mi) 145/154bpm [1950b/mi] 117cal 191/324W
10) 1mi - 12:42(12:42/mi) 151/161bpm [1919b/mi] 119cal 211/338W
11) 0.3mi - 3:25(11:24/mi) 158/163bpm [1800b/mi] 37cal 233/326W

13:08 12:29 12:55 12:27 12:21 12:26 14:27 13:43 13:27 12:42 3:25

	EvilPixie no stopping you!
	Ness Well done 👏
	geordiegirl Coach is keeping me on my toes!
	Jaks Well done 👏
	hillstrider Well done for your long run!
	Looby Loo Great miles 👍

Pin Map

0mi in 0

Pace

55%

21%

17%

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	10:50	10:50 +3:58	21:40	119 77-150	2578	150 38-182	236 4-332	14/7
1.00	17:06	6:16	12:32	138 118-154	1729	158 106-170	241 67-322	7/11
1.50	23:12	6:07	12:13	147 138-155	1797	156 110-168	230 39-289	5/8
2.00	31:10	7:58 +1:35	15:56	143 116-156	2278	157 110-170	242 49-309	11/10
2.50	37:36	6:26	12:52	145 132-157	1865	149 106-168	219 40-291	7/7
3.00	44:28	6:52 +23	13:45	141 129-152	1938	151 82-172	216 95-305	7/9
3.50	50:27	5:58	11:57	146 139-157	1744	156 82-168	234 42-321	7/6
4.00	56:56	6:29	12:58	142 130-153	1840	155 100-176	243 62-319	13/4
4.50	1:03:27	6:32	13:04	148 140-155	1933	152 88-176	245 41-348	21/2
5.00	1:09:16	5:49	11:38	146 135-155	1698	157 112-228	241 63-316	5/24
5.50	1:15:25	6:08 +11	12:17	137 124-144	1682	155 80-170	220 44-276	4/14
6.00	1:21:53	6:28	12:56	137 118-150	1773	149 82-174	221 6-360	8/6
6.50	1:29:04	7:11 +28	14:22	141 126-152	2025	147 104-168	216 39-310	10/9
7.00	1:36:48	7:44	15:29	133 117-150	2059	142 80-170	202 84-294	7/9
7.50	1:43:58	7:09	14:19	135 117-146	1932	142 100-168	198 39-309	10/7
8.00	1:50:48	6:51 +17	13:42	143 128-152	1958	155 100-168	245 73-333	9/8
8.50	1:57:54	7:05	14:11	145 122-153	2056	153 82-238	235 65-321	10/11
9.00	2:04:15	6:21	12:43	145 130-154	1844	153 80-226	226 2-324	8/8
9.50	2:10:21	6:06	12:12	153 145-160	1867	154 80-168	241 115-297	7/7
10.00	2:16:58	6:36	13:12	148 124-161	1955	146 102-174	212 44-338	7/7
10.30	2:20:39	3:41 +16	12:19	158 151-163	1945	163 118-172	268 124-326	4/7

Heart

142/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 86m, Range 35m, Flat prediction 2:13:48

Elevation Graph

Biggest Climbs (m)	Min/mi
24 1.8%	12:37
See your biggest climbs

Power

229W (360 max)

Power Graph

Power Bands

Cadence

152 (238 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.3	164	8.5	1:36:49	12:14
Walk	23.3	114	1.8	34:26	19:07
Still	1.6	-	-	2:18	-
Pause	4.8	-	-	7:06	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:30	10:05	40.14%	More
800m	5:17	10:38	42.17%	More
1km	6:52	11:04	42.22%	More
Mile	11:38	11:38	42.40%	More
5k	38:37	12:26	44.64%	More
5 miles	1:04:21	12:52	43.76%	More
10k	1:20:39	12:59	43.74%	More
10 miles	2:12:11	13:13	44.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:06	10:06	48.84
5km	35:26	11:24	48.64
5M	59:59	12:00	46.94
10km	1:16:18	12:17	46.23
10M	2:09:12	12:55	45.04
Half	2:54:13	13:18	43.66
20M	4:38:16	13:55	43.08
Mara	6:15:11	14:19	42.36

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