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Thu 10th Oct 2024 at 6:07am by Ness

Run > Long Run

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Time
1:31:18
Miles
8.00
Min/mi
11:25
Pacing
89%
WAVA
52.36
Stride(cm)
84
Cals
774
Cadence
168
BPM
137
%MHR
74.2
B/mi
1567
Asc(m)
126
Hillscore
10
Surface
Road

Notes & Comments

Legs felt a bit tired this morning. Tweaking of schedule meant this was my 6th day of running in a row which I don't do very often any more. Opted for a slightly longer slow paced one. Went ok considering....
1) 1mi - 11:47(11:47/mi) 122/139bpm [1437b/mi] 99cal
2) 1mi - 11:11(11:11/mi) 130/143bpm [1454b/mi] 93cal
3) 1mi - 10:54(10:54/mi) 129/139bpm [1407b/mi] 86cal
4) 1mi - 11:34(11:34/mi) 134/140bpm [1551b/mi] 97cal
5) 1mi - 11:49(11:49/mi) 144/156bpm [1702b/mi] 106cal
6) 1mi - 11:20(11:20/mi) 147/155bpm [1665b/mi] 96cal
7) 1mi - 11:11(11:11/mi) 147/156bpm [1645b/mi] 95cal
8) 1mi - 11:30(11:30/mi) 148/158bpm [1701b/mi] 102cal
9) 0mi - 2(9:13/mi) 152/152bpm [1402b/mi]

11:47 11:11 10:54 11:34 11:49 11:20 11:11 11:30 2

	Jaks Nice mileage Ness, well done 👏
	Ness Thanks x
	Sigh Six days is hard going, well done for adapting.
	Ness Thanks x
	Alice the Camel A long run on tired legs! I hope you’ve got an easy day planned xx
	Velociraptor Well done 😀
	Ness Thanks Vrap and AtC x [Almost AtC, easy day if you exclude shopping, finishing off the holiday packing and a weight training session. Taking it easy after that! 😜😂]
	EvilPixie Well done
	Ness Thanks x
	Autumnleaves Hope you do get some rest on holiday - or will you be walking 40 odd miles again??
	Ness Mr Ness has been looking at the coastal paths 😉 but I'm really hoping for a bit of rest.

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.
0.25	2:54	2:54	11:34	105 75-120	1215	161 104-166	5/6
0.50	6:02	3:08	12:34	125 110-135	1571	164 162-168	8/2
0.75	8:57	2:55	11:41	133 123-137	1555	168 164-172	19/0
1.00	11:46	2:49	11:16	122 119-125	1375	168 164-170	3/5
1.25	14:41	2:55	11:38	133 124-142	1548	168 166-174	5/4
1.50	17:35	2:54 +5	11:35	131 125-141	1518	169 158-172	6/3
1.75	20:16	2:41	10:43	128 123-132	1371	170 168-174	0/11
2.00	23:02	2:47	11:07	127 123-132	1411	169 164-172	0/9
2.25	25:46	2:44	10:56	126 123-130	1377	169 156-172	0/15
2.50	28:30	2:43	10:54	127 122-131	1384	169 166-172	2/10
2.75	31:12	2:43	10:51	131 129-133	1422	169 166-172	0/10
3.00	33:57	2:44	10:56	131 127-138	1433	169 166-170	0/6
3.25	36:57	3:01 +7	12:03	133 128-139	1602	168 164-172	3/4
3.50	39:49	2:51	11:26	133 131-139	1520	167 164-170	3/3
3.75	42:50	3:02 +8	12:06	135 130-140	1634	168 164-170	3/2
4.00	45:46	2:56	11:42	134 130-138	1568	167 164-170	8/2
4.25	49:29	3:44 +42	14:55	135 126-142	2014	166 158-170	8/2
4.50	52:23	2:53	11:33	142 137-147	1641	169 166-172	6/2
4.75	55:22	2:59	11:58	148 140-156	1771	167 164-172	11/0
5.00	58:17	2:55	11:40	150 146-153	1749	167 164-170	8/0
5.25	1:01:10	2:53	11:31	148 143-153	1704	169 166-172	6/1
5.50	1:04:03	2:53	11:31	148 143-151	1705	169 166-172	4/1
5.75	1:06:53	2:51	11:22	146 141-150	1660	169 166-172	0/10
6.00	1:09:38	2:44	10:57	146 141-152	1598	169 160-172	1/10
6.25	1:12:21	2:43	10:53	149 144-153	1622	170 164-174	0/8
6.50	1:15:16	2:55	11:39	151 145-155	1760	168 164-170	7/2
6.75	1:18:03	2:47	11:08	144 138-149	1604	169 166-172	3/6
7.00	1:20:49	2:46	11:04	146 142-151	1616	169 166-172	8/1
7.25	1:23:45	2:57	11:47	147 143-152	1733	168 166-172	5/2
7.50	1:26:44	2:58 +14	11:54	144 133-152	1713	170 166-174	3/6
7.75	1:29:35	2:51	11:23	149 142-154	1696	169 166-172	7/3
8.00	1:32:32	2:57	11:50	151 145-157	1786	167 162-170	10/3
8.00	1:32:34	2	12:05	152 152-152	1836	170 170-170	0/0

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
137 avge / 157 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
33	1.9%	11:40
30	4.4%	12:24
13	1.6%	11:26
12	4.2%	11:40
11	2.3%	11:38

Cadence Distribution
168 avge / 174 max Stride Length: 84cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	98.6	168	8	1:31:14	11:34
Walk	0.0	105	0	1	23:15
Still	0.1	-	-	3	-
Pause	1.3	-	-	1:16	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:39	10:38	39.13%	More
800m	5:22	10:47	43.37%	More
1km	6:43	10:48	44.99%	More
Mile	10:52	10:52	46.96%	More
5k	35:01	11:16	50.96%	More
5 miles	57:39	11:32	50.62%	More
10k	1:11:22	11:29	51.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:40	9:40	52.83
5km	32:52	10:35	54.29
5M	54:57	10:59	53.10
10km	1:09:30	11:11	52.62
10M	1:56:11	11:37	51.98
Half	2:35:31	11:52	50.79
20M	4:05:37	12:17	50.75
Mara	5:28:47	12:33	50.32

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11:37	Heading to Arbury Hall.
10:38	Into Nuneaton

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