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Tue 28th Jan 2025 at 4:21pm by tipsku

Run > Medium Long Run
  • Time
    1:40:22
  • Miles
    10.74
  • Min/mi
    9:21
  • Pacing
    76%
  • WAVA
    53.93
  • Stride(cm)
    94
  • Cals
    884
  • Cadence
    183
  • BPM
    146
  • %MHR
    79.2
  • B/mi
    1362
  • Asc(m)
    52
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

P&D W2 D2: 12 mi MLR pt. 1

I had a piece of scrumptious birthday cake just half an hour before my run and I paid for it. After the first pretty fast km, my stomach made its displeasure known and I had to slow down. It also enforced that slower pace on Olivia who joined me for a 7 mi run just after my 6 km mark. We ran up Karl-Heine-Kanal which was really lovely. We also managed to tick two items off our LRA. By the time we went back to Schleußig, my stomach was finally happy again and I felt better. Over 17k done, nice MLR in good company.

1) 0.62mi - 5:33(8:55/mi) 130/142bpm [1160b/mi] 48cal
2) 0.62mi - 5:48(9:21/mi) 142/148bpm [1327b/mi] 54cal
3) 0.62mi - 5:44(9:14/mi) 137/147bpm [1265b/mi] 48cal
4) 0.62mi - 5:37(9:02/mi) 142/149bpm [1282b/mi] 50cal
5) 0.62mi - 5:32(8:54/mi) 149/152bpm [1327b/mi] 52cal
6) 0.62mi - 5:46(9:17/mi) 150/155bpm [1392b/mi] 50cal
7) 0.62mi - 6:17(10:06/mi) 145/151bpm [1465b/mi] 54cal
8) 0.62mi - 5:42(9:11/mi) 147/153bpm [1350b/mi] 52cal
9) 0.62mi - 5:41(9:10/mi) 146/152bpm [1337b/mi] 51cal
10) 0.62mi - 5:47(9:18/mi) 150/154bpm [1396b/mi] 52cal
11) 0.62mi - 5:51(9:26/mi) 150/154bpm [1414b/mi] 53cal
12) 0.62mi - 5:45(9:15/mi) 150/154bpm [1388b/mi] 52cal
13) 0.62mi - 5:47(9:18/mi) 149/153bpm [1385b/mi] 51cal
14) 0.62mi - 5:49(9:21/mi) 149/154bpm [1393b/mi] 51cal
15) 0.62mi - 5:58(9:36/mi) 145/150bpm [1391b/mi] 49cal
16) 0.62mi - 5:55(9:31/mi) 147/150bpm [1400b/mi] 49cal
17) 0.62mi - 6:03(9:45/mi) 148/155bpm [1443b/mi] 53cal
18) 0.18mi - 1:47(10:05/mi) 148/157bpm [1493b/mi] 15cal
5:33 5:48 5:44 5:37 5:32 5:46 6:17 5:42 5:41 5:47 5:51 5:45 5:47 5:49 5:58 5:55 6:03 1:47
Velociraptor
Well done 😀
Fenland Flier
More good miles, your fastest km was the first one, I thought you always needed to warm up a bit before you got going.
riggys99
Well done
tipsku
Thank you. I think I made a tactical error by fuelling the run with a big piece of birthday cake 30 min before the run. I started pretty lightfooted and then paid the price. I was rather uncomfortable for the next 5 miles until it settled.

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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 4:26 4:26 8:53 128 74-141 1137 178 110-200 18/7
1.00 8:50 4:24 8:48 141 136-145 1240 183 168-196 14/10
1.50 14:46 5:56 +1:04 11:51 139 99-148 1648 183 120-204 5/16
2.00 19:18 4:32 9:03 140 129-147 1267 182 172-196 10/10
2.50 25:02 5:45 +1:10 11:29 142 104-149 1632 184 142-196 8/7
3.00 29:31 4:29 8:58 148 144-152 1328 185 180-190 6/8
3.50 34:15 4:43 9:26 150 146-154 1416 184 182-188 7/8
4.00 39:48 5:33 +41 11:06 147 118-155 1632 183 152-200 7/8
4.50 44:29 4:41 9:22 147 140-151 1377 182 130-198 6/8
5.00 49:26 4:57 +18 9:54 147 139-153 1455 186 104-190 6/8
5.50 54:00 4:34 9:09 146 141-150 1336 186 182-200 6/7
6.00 58:40 4:40 9:20 150 144-154 1399 185 182-190 8/5
6.50 1:03:21 4:41 9:21 149 144-154 1394 184 180-188 7/9
7.00 1:08:03 4:43 9:26 151 145-154 1424 184 178-192 12/5
7.50 1:12:40 4:37 9:14 150 145-154 1385 183 178-192 9/9
8.00 1:17:19 4:38 9:16 149 144-153 1381 184 180-186 4/11
8.50 1:21:58 4:39 9:19 149 144-154 1387 183 180-186 8/9
9.00 1:26:40 4:42 9:25 148 144-152 1393 183 180-186 7/8
9.50 1:31:29 4:49 9:37 144 138-148 1386 182 178-186 7/8
10.00 1:36:16 4:47 9:35 147 144-150 1408 182 178-186 11/9
10.50 1:41:18 5:02 10:04 148 142-153 1490 181 160-188 9/9
10.74 1:43:35 2:17 9:29 149 145-157 1412 181 176-188 4/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 157 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 1.1% 8:46

  • Cadence Distribution

    183 avge / 204 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.5 183 10.7 1:39:51 9:37
    Walk 0.4 131 0 26 20:57
    Still 0.1 - - 5 -
    Pause 3.0 - - 3:13 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:44 46.93% More
    800m 4:20 8:42 46.05% More
    1km 5:25 8:43 47.88% More
    Mile 8:46 8:46 50.21% More
    5k 28:47 9:16 52.14% More
    5 miles 46:42 9:20 52.34% More
    10k 58:28 9:24 52.19% More
    10 miles 1:36:12 9:37 52.16% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:06 8:06 54.38
    5km 26:57 8:40 55.69
    5M 44:38 8:56 54.76
    10km 56:12 9:03 54.29
    10M 1:33:03 9:18 53.92
    Half 2:03:53 9:27 53.52
    20M 3:14:00 9:42 53.28
    Mara 4:18:18 9:52 52.83

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