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Thu 5th Jan 2023 at 2:21pm by tipsku

Run > Medium Long Run

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Time
1:39:19
Miles
10.15
Min/mi
9:47
Pacing
86.4%
WAVA
52.20
Stride(cm)
93
Cals
861
Cadence
177
BPM
146
%MHR
78.4
B/mi
1427
Asc(m)
178
Hillscore
13
Surface
Road

Notes & Comments

P&D w3 d4 hilly 10 mile MLR
Running the same course as last week but this time with company. Leni wanted to run a longer run and I took her up the hills. She's normally running around 9 m/m so I held her back a bit but once we got to the hill, she was probably glad that we didn't go out that fast. On the way back, she didn't run quite as fast anymore. We had a lovely chat and time passed very quickly. Good run, a bit on the fast side for me.

Split Summary
===
1) 0.62m - 6:56(11:09/m) 129/142bpm [1438b/mi] 54cal
2) 0.62m - 5:47(9:18/m) 145/151bpm [1350b/mi] 54cal
3) 0.62m - 5:55(9:31/m) 146/151bpm [1390b/mi] 53cal
4) 0.62m - 5:40(9:08/m) 148/157bpm [1351b/mi] 52cal
5) 0.62m - 5:53(9:29/m) 150/155bpm [1422b/mi] 53cal
6) 0.62m - 6:00(9:39/m) 153/160bpm [1477b/mi] 55cal
7) 0.62m - 5:58(9:35/m) 151/155bpm [1448b/mi] 54cal
8) 0.62m - 5:53(9:28/m) 150/156bpm [1420b/mi] 52cal
9) 0.62m - 5:59(9:38/m) 148/155bpm [1426b/mi] 52cal
10) 0.62m - 6:24(10:18/m) 150/160bpm [1546b/mi] 55cal
11) 0.62m - 6:39(10:41/m) 151/156bpm [1614b/mi] 59cal
12) 0.62m - 6:29(10:26/m) 152/158bpm [1586b/mi] 57cal
13) 0.62m - 6:09(9:53/m) 147/158bpm [1454b/mi] 50cal
14) 0.62m - 5:48(9:20/m) 137/154bpm [1280b/mi] 47cal
15) 0.62m - 5:54(9:30/m) 138/146bpm [1311b/mi] 47cal
16) 0.62m - 6:00(9:40/m) 141/148bpm [1362b/mi] 51cal
17) 0.2m - 1:55(9:23/m) 138/144bpm [1294b/mi] 16cal

6:56 5:47 5:55 5:40 5:53 6:00 5:58 5:53 5:59 6:24 6:39 6:29 6:09 5:48 5:54 6:00 1:55

	Bowman 🇸🇪 Looks nice!
	Velociraptor Well done That's a slightly lively heart rate for a MLR but having company more than makes up for details like that. I ran my marathon PB off training that would have had me expelled from the Heart Rate thread if I hadn't already left of my own accord.
	tipsku Thank you. Talking while running definitely adds a few beats to my normal HR. Your comment also made me check if my watch and fetch are in agreement when it comes to HR zones and I noticed that fetch still had older numbers. When I look at the HR distribution on Garmin, I was only 10:30 minutes in Z3 so not too bad.
	tipsku Also, Garmin lost me when I ran down a little hill about 1.8 miles in. It's a 20 m drop, not 100+ I don't know why it keeps doing that
	Bowman 🇸🇪 Depending on what Garmin you have, altimeter or not, it can be affected of lower pressure from wind or a very big weather change. Or if it uses gps for altitude and then it’s something wrong with the gps altitude. But I think something temporary with the pressure went wrong.

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Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

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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	5:41	5:41	11:22	130 80-142	1478	171 148-180	30/2
1.00	11:09	5:28 +46	10:56	139 100-151	1519	180 138-186	9/8
1.50	15:54	4:45	9:31	146 141-151	1389	180 176-182	20/17
2.00	20:34	4:39	9:18	147 140-150	1368	180 176-184	4/114
2.50	25:11	4:38	9:15	149 144-157	1379	180 174-186	19/26
3.00	30:00	4:48	9:37	150 145-155	1442	180 176-184	16/12
3.50	34:42	4:43	9:25	153 147-160	1441	180 176-184	16/14
4.00	39:30	4:47	9:35	151 146-156	1447	180 176-186	11/5
4.50	44:24	4:55	9:49	151 147-156	1483	179 172-182	13/4
5.00	49:04	4:40	9:19	149 141-154	1388	179 176-184	5/9
5.50	53:47	4:43	9:26	147 141-152	1387	178 174-180	11/10
6.00	58:52	5:05	10:09	148 143-155	1503	177 172-180	16/5
6.50	1:04:13	5:22	10:44	153 146-160	1641	176 168-180	26/1
7.00	1:09:41	5:28 +9	10:56	151 143-156	1650	175 134-180	24/2
7.50	1:14:55	5:13	10:27	153 149-158	1598	176 170-180	25/1
8.00	1:19:49	4:54	9:49	146 139-154	1432	177 174-182	9/15
8.50	1:24:36	4:47	9:34	141 130-154	1350	176 172-182	8/30
9.00	1:29:19	4:43	9:26	137 129-146	1292	177 172-182	12/47
9.50	1:34:02	4:43	9:26	137 129-143	1293	176 166-182	3/33
10.00	1:38:49	4:46	9:33	142 132-148	1356	175 172-178	7/20
10.15	1:40:14	1:25	9:43	139 133-144	1349	174 168-176	2/4

Further Analysis

Pace Distribution
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Heart Rate Distribution
146 avge / 160 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
89	2.9%	10:35
30	3.9%	11:16
10	2.3%	9:50

Cadence Distribution
177 avge / 186 max Stride Length: 93cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	98.9	177	10.1	1:39:06	9:52
Walk	0.1	140	0	9	17:13
Still	0.1	-	-	4	-
Pause	0.9	-	-	55	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:28	42.01%	More
800m	4:31	9:05	43.36%	More
1km	5:39	9:05	45.21%	More
Mile	9:15	9:15	47.13%	More
5k	29:11	9:24	52.16%	More
5 miles	47:18	9:28	52.49%	More
10k	1:00:13	9:41	51.60%	More
10 miles	1:38:34	9:51	51.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:42	7:42	56.58
5km	26:53	8:39	56.63
5M	45:28	9:06	54.60
10km	57:47	9:18	53.78
10M	1:37:42	9:46	52.26
Half	2:11:37	10:03	50.59
20M	3:29:57	10:30	49.76
Mara	4:42:50	10:48	48.82

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