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Sun 3rd Sep 2023 at 7:34pm by riggys99

Run > Tempo
  • Good
  • warm
  • Time
    57:44
  • Miles
    6.85
  • Min/mi
    8:26
  • Pacing
    52.1%
  • WAVA
    58.54
  • Stride(cm)
    107
  • Cals
    695
  • Cadence
    178
  • BPM
    150
  • %MHR
    81.1
  • B/mi
    1265
  • Asc(m)
    114
  • Surface
    Mixed

Notes & Comments

2 comments
Warm then 10 x 1 min at 10 seconds faster than LT with 2 mins steady recovery

Did a couple of intervals on beach but rest on last couple of miles of the coastal half.
Legs felt good last interval a little slower as a bit busy on prom so hard to run faster.
Nice to see Foss castle in the sunset but will look better in two weeks as it’s across from the finish line of the half marathon

Split Summary
===
1) 1mi - 9:35(9:35/mi) 134/143bpm [1283b/mi] 111cal 6.27/6.89mph
2) 0.01mi - 3(9:20/mi) 143/143bpm [1336b/mi] 6.42/6.91mph
3) 0.14mi - 1:00(6:56/mi) 152/158bpm [1053b/mi] 13cal 8.66/9.06mph
4) 0.26mi - 2:00(7:37/mi) 156/159bpm [1187b/mi] 26cal 7.88/8.62mph
5) 0.15mi - 1:00(6:45/mi) 162/165bpm [1093b/mi] 13cal 8.89/9.23mph
6) 0.26mi - 2:00(7:40/mi) 159/165bpm [1218b/mi] 27cal 7.83/8.87mph
7) 0.15mi - 1:00(6:45/mi) 161/164bpm [1086b/mi] 14cal 8.9/8.91mph
8) 0.25mi - 2:00(7:51/mi) 161/164bpm [1263b/mi] 28cal 7.65/8.85mph
9) 0.14mi - 1:00(7:00/mi) 163/165bpm [1142b/mi] 14cal 8.57/8.45mph
10) 0.25mi - 2:00(7:54/mi) 162/166bpm [1281b/mi] 28cal 7.59/8.66mph
11) 0.15mi - 1:00(6:34/mi) 167/168bpm [1097b/mi] 14cal 9.14/9.14mph
12) 0.26mi - 2:00(7:46/mi) 160/168bpm [1243b/mi] 27cal 7.72/9.14mph
13) 0.15mi - 1:00(6:41/mi) 163/166bpm [1089b/mi] 14cal 8.98/8.87mph
14) 0.25mi - 2:00(7:52/mi) 161/166bpm [1266b/mi] 28cal 7.63/8.91mph
15) 0.15mi - 1:00(6:42/mi) 160/166bpm [1073b/mi] 13cal 8.95/8.83mph
16) 0.26mi - 2:00(7:40/mi) 163/168bpm [1250b/mi] 28cal 7.83/8.85mph
17) 0.15mi - 1:00(6:43/mi) 166/168bpm [1114b/mi] 14cal 8.94/8.81mph
18) 0.26mi - 2:00(7:39/mi) 163/166bpm [1247b/mi] 28cal 7.84/8.81mph
19) 0.15mi - 1:00(6:48/mi) 166/168bpm [1130b/mi] 14cal 8.82/8.85mph
20) 0.23mi - 2:00(8:43/mi) 153/167bpm [1333b/mi] 24cal 6.89/8.83mph
21) 0.14mi - 1:00(7:16/mi) 155/162bpm [1125b/mi] 13cal 8.26/8.75mph
22) 0.24mi - 2:00(8:13/mi) 159/164bpm [1306b/mi] 27cal 7.31/8.5mph
23) 1mi - 9:45(9:45/mi) 142/158bpm [1384b/mi] 99cal 6.16/7.58mph
24) 0.83mi - 8:22(10:03/mi) 141/146bpm [1416b/mi] 78cal 5.97/6.57mph
9:35 3 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 9:45 8:22
Bowman 🇸🇪
Nice run, Good session!
riggys99
Thanks enjoyed it

Pace

9% 28% 32% 15% 13% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:31 2:31 10:05 121 94-133 1220 162 98-170 13/0
0.50 4:54 2:22 9:29 134 132-139 1271 168 166-172 4/6
0.75 7:14 2:20 9:21 135 118-143 1263 170 166-182 7/6
1.00 9:34 2:20 9:21 140 138-143 1309 170 168-172 10/7
1.25 11:27 1:53 7:30 153 144-158 1148 185 170-196 8/9
1.50 13:11 1:45 6:58 159 157-162 1108 187 182-194 7/7
1.75 15:05 1:54 7:35 160 156-165 1214 183 174-194 8/5
2.00 16:50 1:45 7:00 160 157-164 1121 188 182-192 3/10
2.25 18:48 1:57 7:50 161 158-164 1261 183 176-192 4/3
2.50 20:47 1:59 7:55 162 152-165 1284 182 164-194 3/3
2.75 22:27 1:41 6:44 165 163-168 1110 191 186-194 4/5
3.00 24:24 1:56 7:46 160 146-168 1241 183 178-192 3/3
3.25 26:10 1:46 7:04 163 158-166 1153 188 180-192 4/2
3.50 28:03 1:54 7:34 160 157-162 1211 183 178-192 4/6
3.75 29:53 1:50 7:18 163 155-167 1191 186 176-194 6/2
4.00 31:40 1:47 7:08 164 160-168 1171 187 182-194 9/5
4.25 33:35 1:55 7:38 163 156-165 1245 184 176-188 3/9
4.50 35:23 1:48 7:13 166 164-168 1198 187 176-194 9/3
4.75 39:12 3:49 +1:43 15:15 149 133-164 2273 184 168-196 3/5
5.00 41:15 2:03 8:12 159 151-163 1304 184 174-194 5/6
5.25 46:07 4:53 +2:24 19:30 138 128-159 2692 170 114-180 4/9
5.50 48:39 2:32 10:08 143 137-147 1449 170 168-172 10/4
5.75 51:03 2:23 9:33 144 140-146 1375 171 168-172 4/4
6.00 53:23 2:21 9:23 143 132-147 1342 171 170-174 3/3
6.25 55:42 2:19 9:15 145 144-146 1341 172 170-174 5/4
6.50 58:17 2:35 10:20 140 131-145 1447 169 158-172 6/8
6.75 1:00:56 2:39 10:35 139 135-142 1472 169 162-172 7/5
6.84 1:01:47 51 9:52 133 125-140 1313 169 168-170 2/1

Heart

150/168max
  • Show Beats/Mile

Elevation

Asc 114m, Range 19m, Flat prediction 57:44
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

178 (196 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.4 178 6.8 57:27 9:01
Walk 0.2 114 0 9 16:14
Still 0.1 - - 4 -
Pause 6.2 - - 4:07 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:41 50.67% More
800m 3:34 7:11 55.72% More
1km 4:25 7:07 58.61% More
Mile 7:15 7:15 60.69% More
5k 22:51 7:21 65.48% More
5 miles 41:12 8:14 59.23% More
10k 55:16 8:54 55.15% More

Predictions

Dist Time Per Mile WAVA
1M 7:31 7:31 58.49
5km 24:59 8:02 59.90
5M 41:22 8:16 58.98
10km 52:04 8:23 58.54
10M 1:26:12 8:37 58.49
Half 1:54:45 8:46 57.70
20M 2:59:38 8:59 58.41
Mara 3:59:08 9:08 58.50
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