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Thu 2nd May 2024 at 8:19pm by riggys99

Run > Easy

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Time
1:19:57
Miles
8.16
Min/mi
9:48
Pacing
80.7%
WAVA
50.88
Stride(cm)
96
Cals
760
Cadence
172
BPM
131
%MHR
71.1
B/mi
1288
Asc(m)
281
Hillscore
9
Surface
Mixed

Notes & Comments

6 comments

Nice easy run along canal to a farm near shireoaks looking for Swallows but none yet.
Bit dark on way back home and didn’t take head torch but had phone so used torch at times.
Legs felt better as run went on. Did a few strides towards end of run

1) 8.16mi - 1:19:57(9:48/mi) 132/147bpm [1293b/mi] 760cal 6.12/8.77mph

1:19:57

	Velociraptor Lovely
	riggys99 Thanks
	Mark J 🇳🇿 Noice. I don't throw strides in nearly as often I should. I tend to wait until my plan tells me to.
	riggys99 I have started doing one session a week of hill sprints and strides. In addition sometimes like tonight will put some at the end of an easy run especially the day after a harder session but not structured more in a Fartlek type way.
	Bowman 🇸🇪 Nice one!
	riggys99 Thanks

Pace

22%

42%

37%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	2:30	2:30	10:00	108 81-123	1079	171 170-176	5/18
0.50	4:56	2:26	9:46	127 122-132	1239	171 168-176	7/6
0.75	7:11	2:15	9:00	124 120-128	1115	173 170-176	5/24
1.00	9:30	2:19	9:15	125 120-130	1156	172 170-176	4/17
1.25	11:54	2:24	9:35	128 123-134	1228	172 148-174	17/16
1.50	14:10	2:16	9:05	133 130-136	1207	173 172-174	9/14
1.75	16:31	2:21	9:24	135 131-139	1268	173 170-174	18/17
2.00	18:47	2:16	9:03	136 127-140	1231	173 170-174	9/12
2.25	21:03	2:16	9:04	136 134-141	1233	173 172-174	9/11
2.50	23:19	2:17	9:06	135 128-141	1229	173 170-174	11/13
2.75	25:41	2:22	9:27	134 127-137	1267	170 120-174	8/11
3.00	27:59	2:18	9:13	130 126-133	1198	173 170-174	6/14
3.25	30:17	2:18	9:11	134 132-135	1231	173 172-174	14/11
3.50	33:11	2:54	11:37	132 127-135	1533	166 84-182	5/11
3.75	35:32	2:21	9:22	139 136-141	1302	173 170-176	13/7
4.00	39:15	3:44 +42	14:55	130 115-140	1939	162 84-178	0/14
4.25	41:29	2:14	8:56	133 129-136	1188	174 172-176	5/9
4.50	44:06	2:36	10:26	132 128-136	1377	169 112-176	18/6
4.75	46:28	2:23	9:30	135 128-139	1283	172 170-174	13/10
5.00	49:06	2:37	10:29	134 129-137	1405	169 86-176	7/3
5.25	51:39	2:33	10:13	132 121-137	1349	171 168-176	12/5
5.50	54:26	2:47	11:09	133 127-136	1484	170 164-174	11/7
5.75	56:52	2:26	9:44	132 129-137	1285	172 168-174	14/9
6.00	59:16	2:23	9:33	132 130-135	1261	174 170-180	17/18
6.25	1:01:35	2:19	9:17	135 133-136	1252	175 172-178	12/15
6.50	1:05:02	3:27 +50	13:49	123 103-137	1699	175 172-178	13/8
6.75	1:07:34	2:32	10:07	130 123-134	1315	169 126-178	5/11
7.00	1:09:57	2:23	9:33	134 131-136	1279	175 172-180	14/11
7.25	1:12:37	2:40 +11	10:39	130 122-139	1386	173 128-176	15/12
7.50	1:15:17	2:40	10:41	136 127-143	1453	166 98-174	11/1
7.75	1:17:53	2:36	10:26	142 141-145	1481	172 168-178	15/3
8.00	1:20:17	2:23	9:33	136 128-142	1299	174 168-178	14/10
8.16	1:21:40	1:23	8:44	140 131-147	1223	178 164-192	8/3

Heart

131/147max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 281m, Range 82m, Flat prediction 1:19:41

Elevation Graph

Biggest Climbs (m)	Min/mi
33 4.6%	10:27
16 6.5%	9:41
15 5.0%	10:03
12 8.3%	9:36
10 6.5%	9:11
See your biggest climbs

Cadence

172 (192 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.1	172	8.1	1:18:25	9:55
Walk	1.8	111	0.1	1:29	20:27
Still	0.0	-	-	2	-
Pause	2.1	-	-	1:43	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:25	40.22%	More
800m	4:25	8:54	44.96%	More
1km	5:35	8:59	46.42%	More
Mile	9:02	9:02	48.70%	More
5k	28:47	9:16	51.98%	More
5 miles	49:04	9:49	49.72%	More
10k	1:01:12	9:51	49.80%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:39	8:39	50.82
5km	28:45	9:15	52.06
5M	47:35	9:31	51.27
10km	59:54	9:38	50.89
10M	1:39:10	9:55	50.84
Half	2:12:01	10:05	50.15
20M	3:26:40	10:20	50.77
Mara	4:35:07	10:30	50.85

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