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Sat 6th Jul 2013 at 9:00am by Smout

Run > Long Run
  • v warm
  • Time
    3:37:28
  • Miles
    26.22
  • Min/mi
    8:18
  • Pacing
    61.6%
  • WAVA
    60.04
  • Cals
    2368
  • BPM
    177
  • %MHR
    87.6
  • B/mi
    1468
  • Asc(m)
    723
  • Hillscore
    61
  • Surface
    Trail

Notes & Comments

Hamsterley Forest

Garminage - connect.garmin.com

3rd lap = ouch! Very sunny an quite warm even with 9:30 start - comfy in vest an shorts at 8am!

Ran with HT and leading lady since not long after start of downhill on 1st lap.

Left my wheels at the drink station just before starting 3rd lap I think.

Don;t think anything is hurt or injured - just various bits of me complaining at different times randomly - both shoulders, both hip, front of left thigh.... right hamstring, both calves (but actually eased to feeling better than before start), left side on front bony bit from start of 3rd lap for while, right side stitch a bit later.....

3rd lap just became sore but hard to distinguish until it concentrated around my core - think it gave in on last downhill section - painful (not agony) all round ribcage in last 3 or so miles.
Felt strangely ok after I finished tho - think the random pains were at bit like my head protecting me from pushing myself too much.

Split Summary
===
1) 1m - 7:51(7:51/m) 162/170bpm 86cal
2) 1m - 8:04(8:04/m) 171/173bpm 92cal
3) 1m - 8:19(8:19/m) 172/176bpm 97cal
4) 1m - 9:20(9:20/m) 176/182bpm 110cal
5) 1m - 9:27(9:27/m) 180/184bpm 115cal
6) 1m - 8:16(8:16/m) 179/183bpm 99cal
7) 1m - 6:49(6:49/m) 174/178bpm 77cal
8) 1m - 7:09(7:09/m) 174/176bpm 82cal
9) 1m - 6:56(6:56/m) 173/181bpm 76cal
10) 1m - 7:45(7:45/m) 177/198bpm 86cal - spike due to top with sensor (I;d tucked in round HR starp)
11) 1m - 8:05(8:05/m) 178/181bpm 93cal
12) 1m - 8:44(8:44/m) 181/186bpm 104cal
13) 1m - 9:24(9:24/m) 184/188bpm 115cal
14) 1m - 7:32(7:32/m) 179/183bpm 87cal
15) 1m - 7:13(7:13/m) 178/180bpm 82cal
16) 1m - 7:16(7:15/m) 179/182bpm 84cal
17) 1m - 7:17(7:17/m) 178/182bpm 80cal
18) 1m - 8:36(8:36/m) 178/180bpm 96cal
19) 1m - 9:43(9:43/m) 181/184bpm 114cal
20) 1m - 10:58(10:58/m) 181/184bpm 129cal
21) 1m - 9:23(9:23/m) 181/184bpm 109cal
22) 1m - 7:44(7:44/m) 175/184bpm 72cal
23) 1m - 7:30(7:30/m) 181/183bpm 87cal
24) 1m - 7:43(7:43/m) 180/208bpm 37cal (another spike - had been fiddling with HR an must've tucked in again)
25) 1m - 9:01(9:01/m) 175/184bpm 83cal
26) 1m - 9:38(9:38/m) 172/179bpm 66cal
27) 0.22m - 1:45(7:49/m) 179/183bpm 10cal

Pace Zone Summary
===
6:00-6:19/mile: 2.9%
6:20-6:39/mile: 4.7%
6:40-6:59/mile: 7%
7:00-7:19/mile: 9.1%
7:20-7:39/mile: 10%
7:40-7:59/mile: 10.4%
8:00-8:19/mile: 10%
8:20-8:39/mile: 7.3%
8:40-8:59/mile: 5.7%
9:00-9:19/mile: 4.8%
9:20-9:39/mile: 3.5%
9:40-9:59/mile: 3%
10:00-10:19/mile: 2.3%
10:20-10:39/mile: 2%

Heart Rate Zone Summary
===
76-80% (163-171bpm): 8.3%
81-85% (171-178bpm): 44.5%
86-90% (178-186bpm): 44.5%
7:51 8:04 8:19 9:20 9:27 8:16 6:49 7:09 6:56 7:45 8:05 8:44 9:24 7:32 7:13 7:16 7:17 8:36 9:43 10:58 9:23 7:44 7:30 7:43 9:01 9:38 1:45
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

7% 7% 12% 25% 31% 19%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 0 0 0 160 104-170 0 17/3
2.00 0 0 0 171 168-173 0 24/1
3.00 5:04 5:04 5:04 173 170-176 877 40/5
4.00 13:36 8:32 8:32 175 170-180 1493 29/1
5.00 22:54 9:18 9:18 179 175-184 1665 70/0
6.00 31:11 8:17 8:17 180 176-183 1490 41/4
7.00 38:04 6:54 6:54 173 170-179 1193 0/67
8.00 45:11 7:07 7:07 174 171-177 1238 1/50
9.00 52:08 6:57 6:57 174 168-181 1210 10/39
10.00 59:43 7:35 7:35 177 168-198 1341 23/30
11.00 1:07:40 7:57 7:57 178 176-181 1414 27/5
12.00 1:16:21 8:41 8:41 180 177-186 1564 51/9
13.00 1:25:32 9:12 9:12 183 178-187 1682 80/3
14.00 1:33:17 7:44 7:44 180 175-183 1393 20/27
15.00 1:40:16 7:00 7:00 178 174-182 1245 8/50
16.00 1:47:28 7:12 7:12 179 177-182 1288 2/43
17.00 1:54:42 7:14 7:14 178 173-182 1288 0/76
18.00 2:03:12 8:30 8:30 178 176-180 1513 32/0
19.00 2:12:02 8:49 8:49 180 176-184 1588 31/7
20.00 2:23:06 11:04 11:04 181 179-184 2004 66/2
21.00 2:33:13 10:07 10:07 181 177-184 1831 49/3
22.00 2:40:57 7:44 7:44 176 162-183 1362 0/67
23.00 2:48:33 7:35 7:35 181 178-184 1374 0/45
24.00 2:56:10 7:38 7:38 181 165-208 1381 6/34
25.00 3:04:54 8:43 8:43 176 163-183 1535 4/65
26.00 3:14:43 9:49 9:49 172 163-178 1689 2/14
26.38 3:17:49 3:06 8:14 177 173-181 1457 0/6

Heart

177/188max
  • Show Beats/Mile

Elevation

Asc 723m, Range 234m, Flat prediction 3:28:22
Elevation Graph
Biggest Climbs (m) Min/mi
197 3.7% 8:12
144 5.1% 10:39
106 4.4% 9:01
61 2.4% 8:44
42 5.2% 9:40
40 2.3% 7:48
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:29 5:58 53.88% More
800m 3:07 6:16 60.62% More
1km 3:57 6:21 62.41% More
Mile 6:44 6:44 62.65% More
5k 21:27 6:54 65.42% More
5 miles 36:24 7:17 63.39% More
10k 46:16 7:27 62.53% More
10 miles 1:16:13 7:37 62.29% More
Half 1:41:05 7:43 62.51% More
20 miles 2:41:59 8:06 60.72% More

Predictions

Dist Time Per Mile WAVA
1M 6:34 6:34 64.21
5km 22:07 7:07 63.43
5M 36:49 7:22 62.67
10km 46:29 7:29 62.23
10M 1:17:24 7:44 61.34
Half 1:43:22 7:53 60.62
20M 2:42:41 8:08 60.46
Mara 3:37:17 8:18 60.04

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