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Wed 18th Sep 2024 at 6:21am by Ness

Run > Long Run

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Time
1:19:08
Miles
7.00
Min/mi
11:18
Pacing
92.8%
WAVA
52.44
Stride(cm)
85
Cals
664
Cadence
168
BPM
127
%MHR
68.9
B/mi
1441
Asc(m)
101
Hillscore
6
Surface
Road

Notes & Comments

This week's PJ long run. Felt ok....
1) 1mi - 11:35(11:35/mi) 116/131bpm [1345b/mi] 99cal
2) 1mi - 11:20(11:20/mi) 122/130bpm [1382b/mi] 90cal
3) 1mi - 11:33(11:33/mi) 126/133bpm [1456b/mi] 87cal
4) 1mi - 11:14(11:14/mi) 130/138bpm [1461b/mi] 97cal
5) 1mi - 10:57(10:57/mi) 130/135bpm [1423b/mi] 91cal
6) 1mi - 11:09(11:09/mi) 132/140bpm [1471b/mi] 100cal
7) 1mi - 11:18(11:18/mi) 139/151bpm [1570b/mi] 100cal
8) 0mi - 2(7:32/mi) 135/135bpm [1017b/mi]

11:35 11:20 11:33 11:14 10:57 11:09 11:18 2

	EvilPixie Nice work
	Ness Thanks, Pix x
	Autumnleaves Well done
	Ness Thanks x
	Fenland Flier I thought you were taking it easy this week 🤦 nice pacing though.
	Ness Err... Yes! Oops 😜😂
	Ness Thanks FF x
	Velociraptor Well done
	Ness Thanks, Vrap x
	Sigh Well done!
	Alice the Camel Well done x
	Jaks lol at taking it easy this week, well done though 👏👏
	Ness Thanks x
	geordiegirl Catching up, nice long run (& loving how the easy week is going!)
	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.
0.25	2:49	2:49	11:14	99 81-109	1112	165 158-168	1/8
0.50	5:57	3:08	12:33	123 109-131	1544	165 162-168	16/0
0.75	8:44	2:47	11:10	122 119-127	1361	167 164-170	14/0
1.00	11:35	2:51	11:23	120 117-123	1365	167 162-170	1/5
1.25	14:26	2:51	11:24	123 118-127	1401	167 162-172	7/4
1.50	17:19	2:54	11:34	123 118-128	1423	167 164-170	3/7
1.75	20:03	2:44	10:56	123 117-130	1345	168 164-170	3/3
2.00	22:56	2:52	11:29	119 116-122	1367	167 160-170	0/20
2.25	25:53	2:57	11:49	125 121-128	1478	169 164-172	1/8
2.50	28:58	3:05	12:19	125 115-131	1539	166 152-172	5/2
2.75	31:43	2:45	11:00	125 121-129	1375	170 166-174	9/2
3.00	34:29	2:46	11:05	127 123-133	1407	169 166-170	1/6
3.25	37:15	2:46	11:06	128 123-134	1421	168 164-172	1/3
3.50	40:00	2:45	10:58	131 123-138	1437	168 166-170	4/7
3.75	42:55	2:55	11:40	132 125-136	1541	169 164-172	6/6
4.00	45:44	2:48	11:14	131 125-136	1471	168 164-172	4/4
4.25	48:25	2:42	10:47	131 129-133	1412	170 164-172	3/2
4.50	51:12	2:46	11:05	130 127-134	1441	169 168-170	2/3
4.75	54:01	2:49	11:16	132 131-134	1488	169 168-170	4/1
5.00	56:41	2:40	10:40	126 123-133	1344	169 166-172	1/11
5.25	59:30	2:49	11:18	128 114-136	1445	168 164-170	4/1
5.50	1:02:14	2:44	10:57	132 123-138	1446	169 166-172	3/2
5.75	1:05:02	2:47	11:10	135 129-140	1507	168 164-172	4/5
6.00	1:07:49	2:47	11:09	134 128-139	1493	169 166-172	6/1
6.25	1:10:38	2:50	11:18	135 129-138	1526	168 166-172	7/0
6.50	1:13:20	2:41	10:45	135 132-138	1452	170 164-174	4/5
6.75	1:16:28	3:09 +18	12:34	143 135-149	1798	167 142-172	9/5
7.00	1:19:24	2:56	11:44	142 135-150	1667	167 164-170	9/4
7.00	1:19:27	3	11:07	135 135-135	1501	168 168-168	0/0

Further Analysis

Pace Distribution
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Heart Rate Distribution
127 avge / 150 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
30	4.2%	12:03
13	2.0%	11:33
13	3.8%	11:40

Cadence Distribution
168 avge / 174 max Stride Length: 85cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	99.6	167	7	1:19:08	11:20
Still	0.0	-	-	1	-
Pause	0.4	-	-	18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:37	10:33	39.45%	More
800m	5:24	10:51	43.10%	More
1km	6:45	10:52	44.77%	More
Mile	10:54	10:54	46.82%	More
5k	34:22	11:04	51.92%	More
5 miles	55:59	11:12	52.12%	More
10k	1:10:00	11:16	52.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:41	9:41	52.74
5km	32:55	10:36	54.21
5M	55:01	11:00	53.04
10km	1:09:35	11:12	52.56
10M	1:56:19	11:38	51.92
Half	2:35:42	11:53	50.73
20M	4:05:54	12:18	50.70
Mara	5:29:10	12:34	50.26

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