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Wed 18th Sep 2024 at 6:21am by Ness
Run > Long Run
- Good
-
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
15 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
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
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 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
167 |
7 |
1:19:08 |
11:20 |
Walk |
0.0 |
152 |
0 |
0 |
NAN:00:00 |
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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Nice work
Thanks, Pix x
Well done
Thanks x
I thought you were taking it easy this week 🤦 nice pacing though.
Err... Yes! Oops 😜😂
Thanks FF x
Well done
Thanks, Vrap x
Well done!
Well done x
lol at taking it easy this week, well done though 👏👏
Thanks x
Catching up, nice long run (& loving how the easy week is going!)
Thanks x