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Wed 17th Jul 2024 at 10:30am by TBR (TheBeardRunner)

Run > Tempo

v warm

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Time
33:01
Miles
3.59
Min/mi
9:12
Pacing
65.8%
WAVA
54.94
Stride(cm)
99
Cals
320
Cadence
177
BPM
159
%MHR
82.9
B/mi
1463
Asc(m)
131
Hillscore
6
Surface
Road

Notes & Comments

Summer back for the day!

1 mile WU, 2 miles tempo aiming for sub 9 as running out of sorts ATM. Struggled on the second one.

BG stayed high despite taking insulin beforehand.

) 1mi - 10:19(10:19/mi) 148/161bpm [1528b/mi] 93cal 5.81/6.43mph
2) 1mi - 8:18(8:18/mi) 164/176bpm [1362b/mi] 83cal 7.22/7.62mph
3) 1mi - 8:26(8:26/mi) 171/183bpm [1444b/mi] 88cal 7.11/7.45mph
4) 0.59mi - 5:56(10:02/mi) 160/176bpm [1605b/mi] 56cal 5.98/7.18mph

10:19 8:18 8:26 5:56

	Velociraptor Well done
	Ness Well done

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.
0.13	2:11	2:11 +42	17:29	127 108-146	2220	168 120-178	20/3
0.25	3:40	1:29 +12	11:51	141 139-143	1670	177 174-180	1/2
0.38	5:00	1:20	10:39	140 135-144	1492	177 174-180	7/7
0.50	6:18	1:19	10:28	151 147-157	1581	177 174-180	9/4
0.63	7:32	1:14	9:49	158 156-159	1550	176 174-178	12/3
0.75	8:47	1:15	10:01	158 156-161	1583	178 176-180	8/4
0.88	10:04	1:17	10:15	159 157-161	1631	178 174-180	16/4
1.00	11:14	1:10	9:19	160 158-161	1490	179 176-182	9/1
1.13	13:07	1:53 +1:00	15:03	148 130-161	2227	179 120-188	2/7
1.25	14:15	1:08	9:05	164 162-166	1490	184 180-186	5/2
1.38	15:18	1:03	8:26	167 166-167	1407	182 180-184	0/9
1.50	16:24	1:06	8:48	165 163-167	1453	181 178-186	6/1
1.63	17:30	1:06	8:47	163 160-165	1433	182 180-184	4/10
1.75	18:29	59	7:54	167 160-171	1319	183 180-186	6/4
1.88	19:30	1:01	8:06	174 170-176	1410	184 180-186	7/1
2.00	20:33	1:02	8:20	169 165-174	1408	182 176-186	0/12
2.13	22:17	1:44 +46	13:53	154 149-158	2137	180 120-188	4/9
2.25	23:25	1:08	9:04	162 155-168	1469	182 180-184	1/6
2.38	24:28	1:03	8:25	172 169-174	1447	181 178-184	15/2
2.50	25:29	1:01	8:10	174 168-179	1421	182 178-184	4/5
2.63	26:34	1:05	8:43	177 171-182	1544	180 176-184	6/3
2.75	27:42	1:08	9:01	177 173-179	1595	178 174-180	7/5
2.88	28:43	1:01	8:10	178 175-182	1454	179 176-184	11/6
3.00	29:44	1:01	8:07	177 174-179	1435	178 174-180	7/9
3.13	31:46	2:02 +49	16:13	158 153-165	2563	164 120-176	1/4
3.25	33:03	1:17	10:17	154 152-158	1584	175 172-178	0/12
3.38	34:17	1:15	9:56	163 155-166	1620	174 172-176	12/9
3.50	35:36	1:18	10:25	166 164-169	1729	173 170-176	10/5
3.59	36:29	53	9:48	163 160-164	1597	174 172-176	9/8

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
159 avge / 182 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
23	6.9%	9:52
15	7.7%	8:39
12	5.5%	8:43
11	8.8%	9:49

Cadence Distribution
177 avge / 188 max Stride Length: 99cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	89.6	179	3.6	32:36	9:25
Walk	7.7	120	0	2:54	2:07:37
Still	0.0	-	-	1	-
Pause	2.6	-	-	58	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	44.14%	More
800m	4:07	8:16	50.39%	More
1km	5:12	8:21	51.94%	More
Mile	8:25	8:25	54.45%	More
5k	30:20	9:46	51.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:56	7:56	57.73
5km	28:06	9:03	55.52
5M	47:47	9:33	53.32
10km	1:00:54	9:48	52.32
10M	1:43:35	10:22	50.92
Half	2:20:00	10:41	49.51
20M	3:44:30	11:14	48.92
Mara	5:03:27	11:35	48.26

Fetch Miles

9:38	Church to Home

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