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Tue 10th Dec 2024 at 5:05pm by tipsku

Run > Medium Long Run
  • windy
  • v cold
  • Time
    1:14:00
  • Miles
    7.15
  • Min/mi
    10:21
  • Pacing
    57%
  • WAVA
    49.30
  • Stride(cm)
    89
  • Cals
    560
  • Cadence
    175
  • BPM
    130
  • %MHR
    70
  • B/mi
    1348
  • Asc(m)
    47
  • Surface
    Road

Notes & Comments

7 mi MLR with Olivia

Very gentle MLR with Olivia on a cold afternoon. I felt a bit below par for the first 3 miles but then it improved and I really enjoyed the run. Running through the old fairground with the Christmas lights on was fun. My headache is nearly gone now and I felt strong until the end of the run. Very nice and relaxed, legs and hips are happy. I could do this again if I had to. Ready for track tomorrow!

1) 0.62mi - 6:22(10:15/mi) 125/141bpm [1281b/mi] 48cal
2) 0.62mi - 6:39(10:43/mi) 129/139bpm [1381b/mi] 51cal
3) 0.62mi - 6:25(10:20/mi) 128/142bpm [1323b/mi] 48cal
4) 0.62mi - 6:32(10:31/mi) 133/140bpm [1399b/mi] 51cal
5) 0.62mi - 6:21(10:13/mi) 128/141bpm [1307b/mi] 47cal
6) 0.62mi - 6:19(10:09/mi) 127/139bpm [1290b/mi] 46cal
7) 0.62mi - 6:17(10:07/mi) 128/135bpm [1296b/mi] 47cal
8) 0.62mi - 7:28(12:00/mi) 125/140bpm [1501b/mi] 49cal
9) 0.62mi - 6:04(9:46/mi) 133/146bpm [1299b/mi] 47cal
10) 0.62mi - 6:16(10:05/mi) 137/143bpm [1381b/mi] 51cal
11) 0.62mi - 6:11(9:57/mi) 138/144bpm [1373b/mi] 51cal
12) 0.31mi - 3:06(10:00/mi) 136/139bpm [1361b/mi] 24cal
6:22 6:39 6:25 6:32 6:21 6:19 6:17 7:28 6:04 6:16 6:11 3:06
Velociraptor
Well done :)
riggys99
Well run sounds lovely
Bowman 🇸🇪
Sounds like a good one!

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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.
0.25 2:59 2:59 +19 11:56 119 75-134 1419 172 122-180 6/2
0.50 5:41 2:42 +13 10:47 129 99-136 1390 175 126-180 6/3
0.75 8:09 2:28 9:54 134 126-141 1326 175 156-178 4/4
1.00 11:11 3:02 +16 12:07 132 114-139 1600 172 110-182 6/3
1.25 14:22 3:11 +27 12:44 124 104-135 1579 175 160-186 7/4
1.50 17:58 3:36 +1:01 14:24 124 87-134 1786 175 110-180 5/4
1.75 20:30 2:32 10:08 134 127-139 1358 177 174-180 7/3
2.00 23:44 3:14 +35 12:55 131 104-142 1692 176 124-184 8/6
2.25 26:20 2:36 10:26 132 127-137 1377 176 174-180 7/3
2.50 29:57 3:37 +59 14:29 131 90-136 1898 173 118-182 7/8
2.75 32:27 2:30 10:00 130 106-141 1301 176 168-188 7/6
3.00 35:03 2:35 10:21 128 123-136 1325 176 170-182 3/6
3.25 38:00 2:57 +20 11:48 125 108-135 1475 175 96-182 1/6
3.50 41:06 3:06 +31 12:24 128 92-138 1588 175 150-182 4/5
3.75 43:34 2:28 9:52 130 112-139 1283 178 172-180 3/5
4.00 47:57 4:23 +1:51 17:31 128 88-135 2242 177 150-182 1/5
4.25 50:27 2:31 10:03 128 106-135 1286 176 160-182 2/5
4.50 52:59 2:32 10:07 130 124-134 1315 176 166-180 1/7
4.75 57:42 4:43 +51 18:53 119 87-138 2248 172 98-182 3/4
5.00 1:00:05 2:23 9:30 133 109-140 1264 177 172-180 4/5
5.25 1:02:37 2:32 10:08 134 130-138 1358 176 146-184 6/5
5.50 1:06:19 3:42 +1:19 14:46 131 85-146 1935 176 124-184 11/3
5.75 1:08:41 2:22 9:29 139 134-143 1317 179 168-186 10/7
6.00 1:11:11 2:31 10:03 136 131-143 1367 177 172-188 7/5
6.25 1:13:49 2:37 10:30 135 130-139 1417 175 150-180 3/3
6.50 1:16:15 2:26 9:43 139 134-144 1351 177 170-186 6/4
6.75 1:18:47 2:32 10:09 138 134-141 1401 174 172-178 4/4
7.00 1:21:15 2:28 9:53 136 131-140 1345 176 164-180 4/6
7.15 1:22:45 1:30 10:16 136 133-139 1397 177 174-180 4/4

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    130 avge / 146 max Delete HR Trace

  • Cadence Distribution

    175 avge / 188 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.0 176 7.1 1:13:48 11:16
    Walk 1.6 132 0 1:28 1:05:30
    Still 1.2 - - 1:05 -
    Pause 7.2 - - 6:24 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:17 9:12 39.51% More
    800m 4:46 9:35 41.86% More
    1km 5:58 9:36 43.51% More
    Mile 9:48 9:48 45.04% More
    5k 34:26 11:05 44.81% More
    5 miles 57:17 11:27 43.94% More
    10k 1:12:35 11:41 43.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:26 8:26 52.36
    5km 29:30 9:30 52.30
    5M 49:52 9:58 50.48
    10km 1:03:23 10:12 49.72
    10M 1:47:09 10:43 48.34
    Half 2:24:21 11:01 46.80
    20M 3:50:16 11:31 46.03
    Mara 5:10:13 11:50 45.16

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