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Mon 15th Jul 2024 at 6:01am by Ness

Run > General

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Time
41:21
Miles
4.01
Min/mi
10:19
Pacing
93.9%
WAVA
56.08
Stride(cm)
91
Cals
397
Cadence
172
BPM
130
%MHR
70.3
B/mi
1341
Asc(m)
48
Hillscore
4
Surface
Mixed

Notes & Comments

Quads felt a bit tight to start with but they loosened up during the first mile so then I was able to pick up the pace a bit. Enjoyed that....
1) 1mi - 10:54(10:54/mi) 114/125bpm [1242b/mi] 93cal
2) 1mi - 10:25(10:25/mi) 129/141bpm [1344b/mi] 102cal
3) 1mi - 9:55(9:55/mi) 138/149bpm [1368b/mi] 98cal
4) 1mi - 10:04(10:04/mi) 141/151bpm [1420b/mi] 104cal
5) 0.01mi - 3(7:55/mi) 147/148bpm [1165b/mi]

10:54 10:25 9:55 10:04 3

	Jaks Morning Ness, nice run to start a new week, well done 👏😁
	Ness Good morning. Thanks, Jaks. Hope you have a good day x
	Rosehip well done
	Autumnleaves Nice one
	Autumnleaves even!
	Ness Thanks 😊x
	Sigh Well done!
	Ness Thanks 😊
	Velociraptor Well done 😀
	Ness Thanks x
	geordiegirl It’s great when the run is good well done.
	Ness Thanks x

Map

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	10:58	95 71-107	1041	165 160-170	3/2
0.25	2:43	1:21	10:45	108 103-115	1162	170 166-174	2/6
0.38	4:06	1:23	11:01	114 111-117	1257	168 162-170	2/2
0.50	5:37	1:32	12:12	119 115-125	1453	170 162-174	5/0
0.63	6:57	1:20	10:39	118 114-122	1256	171 170-172	4/0
0.75	8:16	1:19	10:31	118 116-120	1240	171 168-172	1/0
0.88	9:36	1:20	10:41	119 116-121	1272	171 168-174	2/0
1.00	10:53	1:17	10:15	118 116-120	1210	172 170-174	0/2
1.13	12:11	1:18	10:22	122 118-126	1265	172 170-174	0/3
1.25	13:28	1:17	10:17	126 124-130	1296	172 170-174	1/1
1.38	14:48	1:21	10:46	128 123-131	1377	172 168-176	2/1
1.50	16:04	1:15	10:04	127 124-129	1278	171 166-174	0/4
1.63	17:25	1:21	10:50	127 125-131	1376	171 168-172	3/2
1.75	18:45	1:20	10:38	132 128-137	1404	172 168-174	1/1
1.88	20:02	1:17	10:18	132 127-135	1359	172 170-174	1/1
2.00	21:18	1:16	10:07	137 132-141	1387	174 170-178	2/1
2.13	22:35	1:17	10:17	137 136-141	1409	174 172-176	2/1
2.25	23:49	1:14	9:48	139 136-143	1362	174 172-176	1/5
2.38	24:59	1:10	9:21	133 129-138	1244	175 172-178	0/4
2.50	26:14	1:15	10:02	133 130-137	1334	174 172-174	3/1
2.63	27:31	1:17	10:15	141 133-148	1445	175 172-178	2/1
2.75	28:45	1:14	9:54	142 137-146	1406	174 172-176	3/0
2.88	30:02	1:17	10:14	142 137-148	1452	174 172-178	1/5
3.00	31:13	1:11	9:27	140 137-143	1323	174 172-178	1/3
3.13	32:25	1:12	9:39	137 133-142	1322	175 174-178	5/0
3.25	33:38	1:13	9:44	138 134-142	1344	176 174-178	4/0
3.38	34:55	1:17	10:14	140 137-143	1432	174 172-176	3/0
3.50	36:12	1:17	10:18	140 138-143	1441	174 172-176	1/5
3.63	37:27	1:15	9:58	140 136-141	1396	174 172-178	1/2
3.75	38:47	1:20 +4	10:42	143 140-146	1530	173 166-176	1/0
3.88	40:04	1:17	10:18	142 138-146	1462	172 170-176	6/0
4.00	41:22	1:17	10:19	145 139-151	1496	173 170-178	4/3
4.01	41:26	4	10:26	147 147-147	1534	174 174-174	0/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
130 avge / 151 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
12	2.5%	10:37
12	1.8%	10:04
12	1.3%	11:02

Cadence Distribution
172 avge / 178 max Stride Length: 91cm

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:21	9:27	44.07%	More
800m	4:51	9:45	47.97%	More
1km	6:06	9:49	49.55%	More
Mile	9:47	9:47	52.19%	More
5k	31:32	10:09	56.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:14	9:14	55.31
5km	31:23	10:06	56.86
5M	52:29	10:30	55.60
10km	1:06:22	10:41	55.10
10M	1:50:56	11:06	54.44
Half	2:28:30	11:20	53.19
20M	3:54:32	11:44	53.15
Mara	5:13:56	11:59	52.70

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