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Mon 19th Aug 2024 at 8:23am by hillstrider

Run > Medium Long Run

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Time
2:04:12
Miles
9.62
Min/mi
12:55
Pacing
20.5%
WAVA
51.65
Stride(cm)
79
Cals
1024
Cadence
158
BPM
141
%MHR
83.9
B/mi
1819
Asc(m)
92
Hillscore
2
Surface
Trail

Notes & Comments

An enjoyable forest run with the Sarah's.

1) 1mi - 14:00(14:00/mi) 121/137bpm [1695b/mi] 101cal 4.28/5.68mph
2) 1mi - 12:28(12:28/mi) 140/155bpm [1745b/mi] 115cal 4.81/5.95mph
3) 1mi - 10:57(10:57/mi) 153/160bpm [1676b/mi] 113cal 5.48/5.82mph
4) 1mi - 12:12(12:12/mi) 146/157bpm [1782b/mi] 112cal 4.92/6.05mph
5) 1mi - 12:46(12:46/mi) 148/163bpm [1888b/mi] 115cal 4.7/6.03mph
6) 1mi - 16:41(16:41/mi) 136/166bpm [2270b/mi] 103cal 3.59/5.57mph
7) 1mi - 12:32(12:32/mi) 139/160bpm [1743b/mi] 90cal 4.78/5.68mph
8) 1mi - 12:51(12:51/mi) 147/164bpm [1888b/mi] 106cal 4.67/5.93mph
9) 1mi - 12:40(12:40/mi) 148/160bpm [1873b/mi] 108cal 4.74/5.68mph
10) 0.62mi - 7:04(11:25/mi) 149/161bpm [1701b/mi] 61cal 5.26/5.66mph

14:00 12:28 10:57 12:12 12:46 16:41 12:32 12:51 12:40 7:04

	geordiegirl Nice long run hs
	hillstrider Thanks, conditions were ideal, and we ran at a good pace. Unfortunately Sarah H had a fall, cutting her knee, but thankfully was ok otherwise.
	geordiegirl Oh no hope Sarah is ok
	Lesley C Well done HS. Hope Sarah is ok.
	hillstrider Thanks both, yes she is ok, but said that it stung when she showered. I think it looked worse when it actually happened, than it was.

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.
0.50	14:27	14:27 +7:31	28:55	121 78-137	3498	160 80-172	12/14
1.00	21:31	7:04	14:08	119 95-134	1682	158 80-172	13/10
1.50	27:16	5:45	11:29	138 128-145	1585	170 122-176	28/8
2.00	33:59	6:43	13:27	142 125-154	1909	159 38-178	16/17
2.50	39:39	5:40	11:20	155 149-159	1756	168 84-176	15/17
3.00	44:57	5:18	10:35	151 145-158	1598	173 168-176	20/24
3.50	52:42	7:45 +1:06	15:30	140 107-155	2170	160 82-230	22/15
4.00	58:15	5:34	11:07	151 144-156	1680	164 76-176	20/25
4.50	1:05:28	7:13 +23	14:26	144 123-163	2079	153 82-180	14/9
5.00	1:11:24	5:55	11:51	150 140-157	1776	161 84-176	14/18
5.50	1:18:10	6:46	13:32	155 139-164	2097	157 96-176	14/12
6.00	1:28:16	10:06 +10	20:13	125 106-158	2526	121 84-170	7/5
6.50	1:36:45	8:29 +2:00	16:57	128 101-150	2171	157 98-174	10/13
7.00	1:42:48	6:04	12:07	150 136-160	1819	162 82-174	16/12
7.50	1:49:39	6:50	13:41	144 126-164	1970	152 82-178	11/11
8.00	1:55:38	5:59	11:59	149 126-160	1784	161 84-174	15/16
8.50	2:01:37	5:59	11:59	149 141-160	1785	160 82-174	6/29
9.00	2:09:12	7:35 +55	15:10	147 128-157	2229	158 82-180	21/16
9.50	2:17:01	7:49 +2:09	15:38	146 114-155	2282	168 84-178	23/20
9.62	2:18:26	1:25	11:52	155 151-160	1839	155 84-172	2/4

Further Analysis

Pace Distribution
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Heart Rate Distribution
141 avge / 164 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
24	2.5%	12:38

Cadence Distribution
158 avge / 230 max Stride Length: 79cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	76.4	169	8.6	1:42:31	13:28
Walk	13.8	103	1	21:00	21:24
Still	0.7	-	-	1:03	-
Pause	9.1	-	-	13:51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:35	10:24	44.16%	More
800m	5:15	10:34	49.95%	More
1km	6:36	10:37	51.87%	More
Mile	10:51	10:51	53.57%	More
5k	37:43	12:09	52.59%	More
5 miles	1:03:15	12:39	50.92%	More
10k	1:23:55	13:30	47.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:49	8:49	65.90
5km	33:10	10:41	59.82
5M	57:49	11:34	55.71
10km	1:14:32	12:00	53.90
10M	2:09:57	13:00	51.46
Half	2:58:09	13:36	49.48
20M	4:52:02	14:36	47.87
Mara	6:40:21	15:17	46.53

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