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Thu 24th Oct 2024 at 10:44am by Velociraptor

Run > Tempo

Good
breezy

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0 👍

Time
1:04:17
Miles
6.59
Min/mi
9:45
Pacing
90%
WAVA
62.82
Stride(cm)
97
Cals
531
Watts
210
Cadence
170
BPM
152
%MHR
80.9
B/mi
1484
Asc(m)
78
Hillscore
7
Surface
Road

Notes & Comments

It's time to wake my legs up, and I don't have as much time to run today. (Out before 11am! Practising for when the clocks go back.)
1.5 mile warm up, 4 mile at the pessimistic end of goal marathon pace (9.15-9.45mm, chosen so that I had a good chance of holding it going uphill because a successful conservative session is worth more to me just now than a sketchy ambitious session - and I also chose the route to make the tempo section easiest), jog home.
That was OK. Hard enough, but OK.
Tomorrow is likely to be a non-running day due to travelling.
213 Threshold. Execution Score 35%, but I didn't try to stay within range on the descents.

11:24 5:21 9:14 9:21 8:50 9:00 10:14 53

	EvilPixie Nice tempo run well done 👍
	Velociraptor Thanks, Pix
	Ness Well done 👍
	Velociraptor Thanks, Ness
	Sigh Well done - see you on Saturday!
	Jaks Well done 👏
	Velociraptor Thanks Looking forward to Saturday!
	Rosehip well done
	riggys99 Well run. 10 b+ sessions is better than a couple of a* sessions
	Velociraptor Thanks
	Keegan Great pace on the MP section! Well done
	Velociraptor Thanks, Keegan I can run fast enough, I just need to be able to do that six and a half times without stopping.
	Dvorak That's OK
	Velociraptor

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi
Power

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.	Power Watts Watts	Ascent mtrs Asc.
1.00	11:23	11:23	11:23	135 78-149	1537	162 0-176	203 0-249	34/5
1.50	16:44	5:20	10:42	133 126-142	1423	165 162-172	190 170-222	4/14
2.50	25:57	9:13	9:14	152 139-163	1403	174 170-178	212 175-249	8/24
3.50	35:17	9:20	9:21	161 147-175	1506	174 170-182	234 193-276	33/7
4.50	44:06	8:49	8:50	162 157-174	1430	175 168-180	211 167-276	10/26
5.49	53:06	8:59	9:00	163 157-168	1467	173 168-178	213 179-258	15/20
6.49	1:03:18	10:13	10:14	155 143-166	1586	167 160-170	200 165-254	19/21
6.58	1:04:12	54 +1	10:13	149 144-153	1523	166 164-168	193 177-210	1/1

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
152 avge / 175 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
21	1.7%	9:14
19	1.8%	11:25

Cadence Distribution
170 avge / 182 max Stride Length: 97cm
Power Distribution
210W (276 max)

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	30	8:00	45.38%	More
200m	1:02	8:22	47.92%	More
400m	2:08	8:35	49.90%	More
800m	4:17	8:38	56.68%	More
1km	5:24	8:41	58.41%	More
Mile	8:47	8:47	60.32%	More
5k	28:08	9:03	65.76%	More
5 miles	46:38	9:20	64.93%	More
10k	59:58	9:39	63.30%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	68.45
5km	27:38	8:54	66.93
5M	47:09	9:26	64.21
10km	1:00:11	9:41	63.08
10M	1:42:41	10:16	61.13
Half	2:19:03	10:37	59.07
20M	3:43:38	11:11	58.06
Mara	5:02:51	11:34	56.96

Fetch Miles

9:39	Hayton Road outward.

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Thu 24th Oct 2024 at 10:44am by Velociraptor

Run > Tempo

Notes & Comments

Map

Multigraph

Splits

Further Analysis

Pace Distribution

Heart Rate Distribution

Biggest Climbs

Cadence Distribution

Power Distribution

Benchmarks

Predictions

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