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Fri 5th Jul 2024 at 6:38am by Richard-M

Run > Long Run

rain

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Time
1:31:44
Miles
10.79
Min/mi
8:30
Pacing
81.9%
WAVA
59.51
Stride(cm)
118
Cals
1211
Cadence
161
BPM
141
%MHR
83
B/mi
1200
Asc(m)
28
Surface
Road

Notes & Comments

Run: Shepperton Lock Loop - it rained 🌧 the whole way round
It was really nice - hard work - but soaked to the skin - glad i managed it
So nice to run donw there, 2 yrs sicne i did that and i have lost 10-15 minutes along the way 😒
faster finsih - not exactly on the HR plan...

1) 1km - 5:27(5:27/km) 143/151bpm [778b/km] 65cal 11.02/11.46kmph
2) 0.86km - 4:33(5:18/km) 143/150bpm [757b/km] 58cal 11.34/11.76kmph
3) 1km - 5:19(5:19/km) 133/138bpm [707b/km] 69cal 11.28/11.96kmph
4) 1km - 5:15(5:15/km) 137/140bpm [720b/km] 70cal 11.41/12.02kmph
5) 0.85km - 4:25(5:13/km) 138/141bpm [720b/km] 60cal 11.5/11.76kmph
6) 1km - 5:06(5:06/km) 138/143bpm [703b/km] 65cal 11.78/12.97kmph
7) 1km - 5:09(5:09/km) 140/143bpm [722b/km] 70cal 11.63/12.39kmph
8) 1km - 5:19(5:19/km) 142/147bpm [755b/km] 73cal 11.28/11.89kmph
9) 0.89km - 4:26(4:57/km) 144/151bpm [713b/km] 61cal 12.12/13.13kmph
10) 1km - 5:04(5:04/km) 144/146bpm [729b/km] 70cal 11.85/13.13kmph
11) 1km - 5:35(5:35/km) 144/148bpm [805b/km] 76cal 10.74/13.33kmph
12) 1km - 5:11(5:11/km) 142/147bpm [735b/km] 70cal 11.58/12.12kmph
13) 1km - 5:17(5:17/km) 143/146bpm [755b/km] 72cal 11.37/11.62kmph
14) 1km - 5:16(5:16/km) 142/144bpm [747b/km] 71cal 11.41/11.76kmph
15) 1km - 5:36(5:36/km) 141/145bpm [790b/km] 71cal 10.7/11.46kmph
16) 1km - 5:37(5:37/km) 140/142bpm [787b/km] 67cal 10.67/11.02kmph
17) 0.48km - 2:24(4:58/km) 147/150bpm [731b/km] 33cal 12.06/12.36kmph
18) 0.96km - 5:00(5:14/km) 147/152bpm [769b/km] 69cal 11.47/12.77kmph
19) 0.32km - 1:44(5:24/km) 142/145bpm [767b/km] 21cal 11.11/11.29kmph

5:27 4:33 5:19 5:15 4:25 5:06 5:09 5:19 4:26 5:04 5:35 5:11 5:17 5:16 5:36 5:37 2:24 5:00 1:44

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.
0.62	5:26	5:26	8:45	143 125-151	1251	158 114-162	6/4
1.15	9:59	4:33	8:31	143 135-150	1219	161 158-166	2/5
1.78	15:18	5:19	8:33	133 120-138	1137	161 158-164	4/13
2.40	20:33	5:15	8:29	137 134-140	1163	160 158-162	0/16
2.92	24:55	4:22	8:23	138 135-140	1156	160 154-162	3/5
3.54	31:18	6:23 +1	10:17	137 108-143	1409	161 112-164	6/4
4.15	36:23	5:06	8:19	140 136-143	1164	161 122-166	5/8
4.77	41:42	5:19	8:34	142 131-147	1216	160 100-170	7/6
5.32	46:07	4:25	7:58	144 142-151	1147	160 160-162	4/4
5.94	51:06	4:59	8:09	144 142-146	1173	161 160-164	6/4
6.56	56:41	5:35	9:00	144 135-148	1297	161 160-166	16/4
7.17	1:01:47	5:05	8:21	142 137-146	1185	162 158-168	7/9
7.79	1:07:02	5:16	8:30	143 139-146	1215	162 160-166	7/6
8.41	1:12:18	5:15	8:28	142 141-144	1202	161 160-166	6/5
9.03	1:17:53	5:35	9:02	141 134-145	1273	162 160-166	4/7
9.65	1:23:30	5:37	9:03	140 136-142	1267	161 160-164	8/6
9.94	1:25:51	2:21	7:58	147 142-150	1171	165 162-168	2/2
10.53	1:30:48	4:57	8:24	146 134-152	1227	164 160-168	4/6
10.73	1:32:32	1:44 +1	8:45	142 138-144	1243	161 158-164	2/1

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
141 avge / 152 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands
Cadence Distribution
161 avge / 170 max Stride Length: 118cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	98.4	161	10.8	1:31:33	8:30
Walk	1.6	115	0	1:28	2:46:27

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:37	44.47%	More
800m	3:55	7:53	50.70%	More
1km	4:53	7:51	53.06%	More
Mile	8:01	8:01	54.85%	More
5k	25:49	8:19	57.96%	More
5 miles	41:54	8:23	58.24%	More
10k	52:47	8:30	57.75%	More
10 miles	1:25:59	8:36	58.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	66.95
5km	23:05	7:26	64.84
5M	39:07	7:49	62.37
10km	49:46	8:01	61.25
10M	1:24:19	8:26	59.79
Half	1:53:44	8:41	58.21
20M	3:01:47	9:05	57.72
Mara	4:05:13	9:22	57.05

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