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Sun 1st Dec 2024 at 2:13pm by tipsku

Run > Long Run

December Virtual Mile | Fetch Virtual 5K Challenge

Good
cold

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Time
1:48:35
Miles
10.83
Min/mi
10:02
WAVA
51.83
Stride(cm)
91
Cals
882
Cadence
176
BPM
139
%MHR
74.5
B/mi
1390
Asc(m)
80
Hillscore
3
Surface
Mixed

Notes & Comments

LR to Brot und Kees Christmas market

I ran down to the LVB sports ground where I met Olivia. It was a cold but sunny day so we enjoyed the run down there. My hip behaved itself and I could run comfortably under 10 m/m for most of the run. We arrived at the Christmas market and inspected the offerings there. After about 10 min, Joris arrived from his tempo intervals and we decided to have some warm drinks and maybe a waffle. We ended up getting a lovely non-alcoholic apple-plum punch and we shared a Brussels waffle. A bit different fuelling but appropriate for the season. We ran back a bit quicker with a spring in our steps but I could feel that on the hill back up to the east. Happy with 10.8 miles, hip just minimally grumbling.

1) 0.62mi - 6:07(9:50/mi) 134/145bpm [1317b/mi] 51cal
2) 0.62mi - 6:11(9:57/mi) 139/144bpm [1382b/mi] 53cal
3) 0.62mi - 6:06(9:49/mi) 140/145bpm [1373b/mi] 51cal
4) 0.62mi - 5:52(9:27/mi) 141/148bpm [1332b/mi] 50cal
5) 0.62mi - 6:10(9:55/mi) 142/145bpm [1408b/mi] 51cal
6) 0.62mi - 6:15(10:04/mi) 143/146bpm [1439b/mi] 52cal
7) 0.62mi - 6:13(10:01/mi) 142/147bpm [1421b/mi] 51cal
8) 0.62mi - 6:28(10:24/mi) 141/149bpm [1466b/mi] 53cal
9) 0.62mi - 6:28(10:25/mi) 132/145bpm [1375b/mi] 49cal
10) 0.62mi - 6:14(10:02/mi) 134/140bpm [1345b/mi] 52cal
11) 0.62mi - 6:11(9:58/mi) 135/141bpm [1345b/mi] 49cal
12) 0.62mi - 6:08(9:53/mi) 140/146bpm [1383b/mi] 52cal
13) 0.62mi - 6:02(9:43/mi) 140/146bpm [1361b/mi] 51cal
14) 0.62mi - 6:03(9:45/mi) 139/143bpm [1355b/mi] 49cal
15) 0.62mi - 6:06(9:49/mi) 143/148bpm [1403b/mi] 51cal
16) 0.62mi - 6:26(10:21/mi) 139/147bpm [1439b/mi] 50cal
17) 0.62mi - 6:38(10:40/mi) 137/148bpm [1461b/mi] 49cal
18) 0.27mi - 2:56(10:59/mi) 131/140bpm [1439b/mi] 18cal

6:07 6:11 6:06 5:52 6:10 6:15 6:13 6:28 6:28 6:14 6:11 6:08 6:02 6:03 6:06 6:26 6:38 2:56

	riggys99 Well done
	usc215 🇩🇪 a beautiful destination for a long run
	Raptors claws are coming to town Well done
	tipsku Thank you. My friends asked me if I wanted to come along on their long run to the market. It was the perfect day for it, sunshine and not too cold, about 5°C

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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.
0.50	4:48	4:48	9:36	132 85-145	1268	173 96-178	20/4
1.00	9:56	5:08 +4	10:15	139 129-143	1425	175 110-178	12/6
1.50	14:56	5:00	9:59	141 134-145	1409	176 168-180	14/7
2.00	20:06	5:11 +26	10:21	139 107-144	1439	177 128-182	4/16
2.50	24:52	4:46	9:33	142 137-148	1355	177 172-188	4/12
3.00	29:51	4:59	9:57	142 136-145	1414	177 172-180	8/9
3.50	34:49	4:58	9:56	143 139-146	1421	177 174-182	10/10
4.00	39:51	5:02	10:03	142 138-146	1428	177 176-180	8/8
4.50	45:02	5:11	10:22	141 134-147	1461	176 112-180	9/11
5.00	50:08	5:06	10:13	142 136-149	1450	177 156-182	11/8
5.50	1:31:11	41:03 +35:53	1:22:06	131 74-145	10755	174 100-180	10/5
6.00	1:36:16	5:05	10:10	133 125-138	1352	175 164-178	11/8
6.50	1:41:22	5:06	10:12	134 129-140	1367	176 164-180	12/10
7.00	1:46:16	4:54	9:48	137 131-141	1342	178 174-184	8/7
7.50	1:51:10	4:54	9:48	140 134-146	1373	177 172-186	10/9
8.00	1:56:02	4:52	9:44	140 135-146	1362	178 174-182	9/7
8.50	2:01:36	5:34 +39	11:09	138 117-143	1538	177 110-182	8/9
9.00	2:06:33	4:57	9:53	142 136-146	1405	177 172-190	12/6
9.50	2:12:01	5:28 +29	10:56	142 106-148	1552	177 156-256	11/6
10.00	2:17:41	5:40 +32	11:20	138 118-147	1565	175 120-180	9/8
10.50	2:23:02	5:21 +7	10:41	138 129-148	1475	175 116-180	10/15
10.83	2:27:13	4:11 +28	12:41	131 116-140	1661	171 112-182	3/7

Further Analysis

Pace Distribution
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Heart Rate Distribution
139 avge / 149 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
30	1.3%	9:56

Cadence Distribution
176 avge / 256 max Stride Length: 91cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	97.7	176	10.8	2:23:48	13:22
Walk	1.8	120	0	2:42	2:10:57
Still	0.0	-	-	3	-
Pause	0.5	-	-	40	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:03	40.15%	More
800m	4:38	9:20	42.98%	More
1km	5:51	9:25	44.38%	More
Mile	9:33	9:33	46.21%	More
5k	30:51	9:56	50.00%	More
5 miles	50:05	10:01	50.26%	More
10k	1:37:52	15:45	32.20%	More
10 miles	2:17:38	13:46	37.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:50	7:50	56.37
5km	27:22	8:49	56.38
5M	46:16	9:15	54.41
10km	58:49	9:28	53.58
10M	1:39:26	9:57	52.09
Half	2:13:57	10:14	50.43
20M	3:33:41	10:41	49.60
Mara	4:47:52	10:59	48.67

Bespoke Fields

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Borg Rating of Perceived Exertion

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2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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