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Sun 21st Apr 2024 at 9:13am by Fenland Flier

Run > Medium Long Run

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breezy

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Time
1:57:32
Miles
13.01
Min/mi
9:02
Pacing
54.4%
WAVA
59.02
Stride(cm)
104
Cals
974
Watts
196
Cadence
172
BPM
142
%MHR
72.5
B/mi
1284
Asc(m)
23
Surface
Road

Notes & Comments

13 comments

Later up and later out than I hoped. I had considered a 20 mile run but I only had time for 13 if I upped the pace.

1) 1mi - 9:08(9:08/mi) 141/153bpm [1288b/mi] 74cal 195/W 6.56/7.82mph
2) 1mi - 9:15(9:15/mi) 139/148bpm [1286b/mi] 74cal 192/W 6.48/6.86mph
3) 1mi - 8:50(8:50/mi) 143/151bpm [1263b/mi] 74cal 199/W 6.8/7.1mph
4) 1mi - 9:06(9:06/mi) 141/150bpm [1284b/mi] 74cal 196/W 6.6/6.84mph
5) 1mi - 9:09(9:09/mi) 140/145bpm [1282b/mi] 74cal 193/W 6.56/6.93mph
6) 1mi - 8:55(8:55/mi) 138/143bpm [1230b/mi] 74cal 198/W 6.74/6.9mph
7) 1mi - 8:51(8:51/mi) 141/147bpm [1247b/mi] 74cal 200/W 6.78/6.97mph
8) 1mi - 8:45(8:45/mi) 142/146bpm [1243b/mi] 74cal 201/W 6.86/7.04mph
9) 1mi - 8:53(8:53/mi) 144/149bpm [1279b/mi] 76cal 200/W 6.76/6.97mph
10) 1mi - 8:55(8:55/mi) 143/148bpm [1274b/mi] 74cal 198/W 6.74/7.15mph
11) 1mi - 8:51(8:51/mi) 144/149bpm [1273b/mi] 76cal 197/W 6.78/6.97mph
12) 1mi - 9:55(9:55/mi) 144/153bpm [1427b/mi] 80cal 182/W 6.06/7.06mph slow going down a footpath by the river, overgrown and stopped by the bank having slipped into the river. Took a call at the end of this mile

13) 1mi - 8:51(8:51/mi) 146/156bpm [1293b/mi] 75cal 199/W 6.78/7.85mph took another call as I started this mile
14) 0.01mi - 8(11:33/mi) 155/155bpm [1790b/mi] 1cal 214/W 5.19/7.36mph

9:08 9:15 8:50 9:06 9:09 8:55 8:51 8:45 8:53 8:55 8:51 9:55 8:51 8

	Mark J 🇳🇿 Nice running
	Ness Good pace. Nice one 👏
	Flatlander Hope you didn't get too wet in the river.
	Fenland Flier I didn't try getting past the slip, I can live without the extra blue circle.
	geordiegirl Nice running
	Fenland Flier Thanks GG.
	Alice the Camel 👍
	Seratonin Great pace for a HM. That's around my PB for a half. Wouldn't get that now though......
	Fenland Flier Thanks both, cheers Seratonin. I haven't a clue how I'd perform in a race nowadays.
	Rosehip well done
	Fenland Flier Thanks Rosehip.
	Night-owl Good run
	Fenland Flier Thanks N-o.

Pace

89%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
1.09	10:00	10:00	9:09	141 115-153	1291	172 84-178	196 174-229	15/9
2.18	20:00	10:00	9:10	139 127-148	1273	172 162-174	193 176-217	6/7
3.31	30:00	10:00	8:53	143 136-151	1271	172 168-174	200 181-218	7/7
4.41	40:00	10:00	9:06	139 133-146	1265	171 170-176	194 182-217	3/2
5.51	50:00	10:00	9:06	140 135-145	1275	171 168-174	194 180-212	3/3
6.63	1:00:00	10:00	8:52	140 135-146	1242	173 172-174	201 184-229	6/5
7.77	1:10:00	10:00	8:46	142 137-147	1245	173 166-176	200 185-211	1/4
8.90	1:20:00	10:00	8:50	143 130-148	1263	172 170-176	201 189-220	4/3
10.03	1:30:00	10:00	8:55	144 135-149	1284	172 170-174	197 175-216	4/5
11.14	1:40:00	10:00	8:56	144 139-149	1287	172 168-174	197 177-213	7/5
12.16	1:50:00	10:00	9:49	144 131-153	1414	168 118-174	182 89-228	6/5
12.88	2:00:00	10:00 +3:35	13:53	145 124-154	2014	171 86-190	197 70-230	5/8
13.01	2:01:05	1:05	8:26	150 144-156	1265	179 178-182	222 216-226	0/0

Heart

142/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 23m, Range 9m, Flat prediction 1:57:32

Elevation Graph

No climbs of at least 10 metres detected.

Power

196W (230 max)

Power Graph

Power Bands

Cadence

172 (190 max) Stride Length: 104cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.1	172	13	1:59:57	9:16
Walk	0.7	109	0	51	27:08
Still	0.0	-	-	3	-
Pause	0.2	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:52	44.45%	More
800m	3:58	7:59	52.14%	More
1km	4:58	7:59	54.37%	More
Mile	8:44	8:44	52.46%	More
5k	27:20	8:48	57.07%	More
5 miles	44:12	8:50	57.66%	More
10k	55:08	8:52	57.79%	More
10 miles	1:29:26	8:57	58.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:30	7:30	61.06
5km	25:17	8:08	61.71
5M	42:08	8:26	60.47
10km	53:12	8:34	59.89
10M	1:28:38	8:52	59.51
Half	1:58:24	9:02	58.54
20M	3:06:26	9:19	58.91
Mara	4:09:04	9:30	58.80

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