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Sun 9th Mar 2014 at 10:00am by Teknik

Run > Long Run
  • warm
  • Time
    2:48:34
  • Miles
    20.00
  • Min/mi
    8:26
  • Pacing
    92.1%
  • WAVA
    58.63
  • Cals
    2660
  • BPM
    168
  • %MHR
    79.2
  • B/mi
    1415
  • Asc(m)
    175
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

9 comments
Essex 20. 7 mins slower than last year, slightly (1 beat) lower HR. Ran with the same lady Ultra from Tiptree but lost her on the hills of the last lap. Suffered a bit in the heat...

Split Summary
===
1) 1m - 8:05(8:05/m) 139/156bpm 131cal
2) 1m - 7:43(7:43/m) 148/153bpm 134cal
3) 1m - 8:27(8:27/m) 159/173bpm 134cal
4) 1m - 8:15(8:15/m) 160/178bpm 133cal
5) 1m - 8:16(8:16/m) 163/168bpm 135cal
6) 1m - 8:27(8:27/m) 161/166bpm 133cal
7) 1m - 8:30(8:30/m) 159/162bpm 133cal
8) 1m - 8:21(8:21/m) 162/177bpm 133cal
9) 1m - 8:04(8:04/m) 162/166bpm 134cal
10) 1m - 8:46(8:46/m) 171/180bpm 134cal
11) 1m - 8:26(8:26/m) 169/173bpm 133cal
12) 1m - 8:20(8:20/m) 172/178bpm 134cal
13) 1m - 8:20(8:20/m) 172/176bpm 133cal
14) 1m - 8:15(8:15/m) 174/179bpm 134cal
15) 1m - 8:07(8:07/m) 178/186bpm 134cal
16) 1m - 9:05(9:05/m) 180/189bpm 133cal
17) 1m - 9:05(9:05/m) 179/183bpm 133cal
18) 1m - 9:19(9:19/m) 180/184bpm 133cal
19) 1m - 8:56(8:56/m) 183/191bpm 133cal
20) 1m - 7:47(7:47/m) 191/204bpm 126cal
8:05 7:43 8:27 8:15 8:16 8:27 8:30 8:21 8:04 8:46 8:26 8:20 8:20 8:15 8:07 9:05 9:05 9:19 8:56 7:47
Firesac
Nice long run Nick well done.
Teknik
cheers mate :)
SM6
Nice long run!
AmGettingFitter (AGF)
Slower is good teknik... :)
Teknik
thx Stuart, and yes AGF I think it was a better training run at a slower pace... :)
StewartC
A top training run nice print too
Teknik
cheers Stewart :)
MG1
Well done Tek, must have been tough in the heat.
Teknik
cheers MG, it was a tough last few miles...
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

6% 32% 41% 21% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
1.00 8:06 8:06 8:06 138 83-156 1117 9/14
2.00 15:44 7:39 7:39 148 144-153 1131 0/24
3.00 24:14 8:29 8:29 159 149-173 1350 33/4
4.00 32:27 8:13 8:13 160 153-176 1315 2/3
5.00 40:42 8:15 8:15 163 159-168 1344 6/2
6.00 49:04 8:22 8:22 160 158-166 1338 4/4
7.00 57:31 8:27 8:27 159 156-162 1344 3/4
8.00 1:05:48 8:18 8:18 162 151-177 1343 8/14
9.00 1:13:48 8:00 8:00 162 156-166 1297 0/26
10.00 1:22:37 8:48 8:48 171 163-180 1505 33/2
11.00 1:31:01 8:24 8:24 169 163-173 1420 1/3
12.00 1:39:18 8:18 8:18 172 168-178 1427 6/4
13.00 1:47:38 8:19 8:19 173 169-176 1440 5/4
14.00 1:55:57 8:19 8:19 174 167-183 1448 8/14
15.00 2:04:02 8:05 8:05 177 169-186 1431 0/21
16.00 2:13:05 9:02 9:02 180 175-190 1627 26/8
17.00 2:22:09 9:05 9:05 179 175-183 1624 9/1
18.00 2:31:25 9:16 9:16 180 175-184 1667 6/5
19.00 2:40:17 8:52 8:52 184 179-193 1632 4/4
19.90 2:47:39 7:22 8:11 192 186-204 1571 3/3

Heart

168/204max
  • Show Beats/Mile

Elevation

Asc 175m, Range 35m, Flat prediction 2:46:52
Elevation Graph
Biggest Climbs (m) Min/mi
33 1.6% 8:34
32 1.9% 9:15
32 1.5% 8:40
See your biggest climbs

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:47 7:10 45.75% More
800m 3:41 7:24 51.81% More
1km 4:37 7:26 54.27% More
Mile 7:39 7:39 56.31% More
5k 25:10 8:06 57.11% More
5 miles 40:41 8:08 57.55% More
10k 50:53 8:11 57.41% More
10 miles 1:22:36 8:16 58.03% More
Half 1:48:27 8:17 58.78% More

Predictions

Dist Time Per Mile WAVA
1M 7:03 7:03 61.05
5km 23:25 7:32 61.39
5M 38:47 7:45 60.37
10km 48:49 7:51 59.85
10M 1:20:51 8:05 59.29
Half 1:47:39 8:13 58.73
20M 2:48:34 8:26 58.62
Mara 3:44:26 8:34 58.82
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