Sun 22nd Mar 2015 at 10:00am by Mizzle

Run > Race
  • Time
    3:33:02
  • Miles
    20.05
  • Min/mi
    10:38
  • Pacing
    95%
  • WAVA
    52.39
  • Stride(cm)
    91
  • Cals
    2432
  • Cadence
    166
  • BPM
    144
  • %MHR
    84.1
  • B/mi
    1528
  • Asc(m)
    42
  • Hillscore
    16
  • Surface
    Road

Notes & Comments

5 comments
Ashby 20!
I don't quite know what happened Garmin-wise as my official time was 3:30:00! So 3 minutes disappeared somewhere in the stats below.
The conditions were near perfect for this race - the sun shone and there was no wind.
The intention was to run 5 miles at 11mm then 10 miles at 10:45 then back to 11 for the final 5. However, the undulating course doesn't really allow for that. The first bit of the route is downhill so mile 1 was quicker than intended. At mile 5 I was supposed to be speeding up a little but it started to go rather uphill!. In the end I just did what my legs wanted and tried to keep the pace down in order to get round the full 20.
Unusually, I didn't stop running at all - until 18.5 miles. The start of the final mile is uphill and I was very tired so I allowed myself to walk a little. Fortunately the last 800m is downhill so I made it up and still finished within pace for the mile.
This is a great race for organisation and marshalling - loads of goodies and kind comments to keep you going.

Good company from HH, Mr Features and PL2K today. many thanks to Mr Features for doing the driving.
The hoody is great and I won a £5 spot prize!!!
I think this counts as a good long run - just waiting for someone to tell me it was too quick! I know - I will peg it back on the big day.

Split Summary
===
1) 1m - 10:33(10:33/m) 151/173bpm 128cal 2.54/2.71/hr
2) 1m - 10:40(10:40/m) 130/141bpm 117cal 2.51/2.8/hr
3) 1m - 10:47(10:47/m) 142/150bpm 133cal 2.49/2.68/hr
4) 1m - 10:41(10:41/m) 131/139bpm 109cal 2.51/2.63/hr
5) 1m - 10:52(10:52/m) 139/148bpm 126cal 2.47/2.63/hr
6) 1m - 10:51(10:51/m) 143/149bpm 133cal 2.47/2.61/hr
7) 1m - 10:38(10:38/m) 139/149bpm 118cal 2.52/2.67/hr
8) 1m - 10:37(10:37/m) 141/146bpm 114cal 2.53/2.66/hr
9) 1m - 10:35(10:35/m) 136/145bpm 89cal 2.54/2.65/hr
10) 1m - 10:37(10:37/m) 140/145bpm 106cal 2.53/2.65/hr
11) 1m - 10:47(10:47/m) 145/151bpm 123cal 2.49/2.62/hr
12) 1m - 10:21(10:21/m) 143/150bpm 106cal 2.59/2.68/hr
13) 1m - 10:25(10:25/m) 142/149bpm 104cal 2.57/2.74/hr
14) 1m - 10:41(10:41/m) 149/154bpm 133cal 2.51/2.68/hr
15) 1m - 10:18(10:18/m) 150/153bpm 130cal 2.6/2.69/hr
16) 1m - 10:29(10:29/m) 150/154bpm 131cal 2.56/2.73/hr
17) 1m - 10:24(10:24/m) 150/154bpm 129cal 2.58/2.72/hr
18) 1m - 10:28(10:28/m) 150/154bpm 128cal 2.56/2.74/hr
19) 1m - 10:54(10:54/m) 152/155bpm 138cal 2.46/2.65/hr
20) 1m - 10:53(10:53/m) 150/154bpm 131cal 2.47/3.5/hr
21) 0.05m - 29(8:57/m) 156/157bpm 6cal 3/2.87/hr
10:33 10:40 10:47 10:41 10:52 10:51 10:38 10:37 10:35 10:37 10:47 10:21 10:25 10:41 10:18 10:29 10:24 10:28 10:54 10:53 29
Curly K
Great running!! Well
Curly K
Done :-)
Old Man
You're right, you can't really see any differential in pace, but what the hell, you enjoyed and you felt good at the end and that counts for much more as its all about having your positive head on, well done!!
Marts
Well done Mizzle. Hard work all doneand Just enjoy a relaxing 3 weeks til race day
Jinksy
Well done Mizzle! It definitely counts as a very good long run, especially on an undulating tough course :-)

Pace

1% 2% 45% 51% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:33 10:33 10:33 148 92-173 1562 165 162-168 4/18
2.00 21:15 10:42 10:42 131 114-140 1401 163 160-166 8/15
3.00 32:00 10:45 10:45 141 127-149 1516 163 160-166 21/11
4.00 42:43 10:43 10:43 131 124-139 1403 162 158-164 0/24
5.00 53:35 10:52 10:52 139 127-148 1511 162 158-164 17/3
6.00 1:04:25 10:50 10:50 143 136-149 1549 164 162-166 21/0
7.00 1:15:03 10:38 10:38 140 132-149 1489 163 160-166 11/7
8.00 1:25:41 10:37 10:37 141 131-146 1498 163 160-168 8/9
9.00 1:36:16 10:35 10:35 136 126-145 1439 162 160-166 1/28
10.00 1:46:53 10:37 10:37 140 133-145 1487 163 160-168 11/8
11.00 1:57:39 10:47 10:47 145 135-151 1563 166 162-170 27/7
12.00 2:08:00 10:21 10:21 142 136-150 1470 169 166-174 5/28
13.00 2:18:26 10:25 10:25 142 137-149 1480 170 168-174 5/12
14.00 2:29:06 10:41 10:41 149 143-153 1591 174 170-178 27/2
15.00 2:39:25 10:19 10:19 150 146-153 1547 175 170-178 11/4
16.00 2:49:54 10:29 10:29 150 146-154 1572 172 166-178 9/7
17.00 3:00:18 10:24 10:24 150 143-154 1561 169 166-172 8/19
18.00 3:10:47 10:29 10:29 150 144-153 1572 167 166-170 9/7
19.00 3:21:40 10:53 10:53 152 148-155 1654 164 122-170 13/7
20.00 3:32:32 10:52 10:52 150 147-155 1630 160 122-174 17/15
20.05 3:33:02 30 9:35 156 156-157 1495 168 168-170 0/0

Heart

144/173max
  • Show Beats/Mile

Elevation

Asc 42m, Range 48m, Flat prediction 3:32:32
Elevation Graph
Biggest Climbs (m) Min/mi
32 1.6% 10:53
32 1.7% 10:28
24 3.1% 10:50
24 2.8% 10:55
17 2.5% 10:29
13 1.4% 10:31
See your biggest climbs

Cadence

166 (178 max) Stride Length: 91cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.8 166 19.9 3:30:23 10:35
Walk 1.2 124 0.2 2:39 15:51

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:22 9:33 40.04% More
800m 4:49 9:42 43.15% More
1km 6:10 9:56 43.90% More
Mile 10:16 10:16 44.99% More
5k 32:17 10:23 49.98% More
5 miles 52:12 10:26 50.43% More
10k 1:04:48 10:26 50.86% More
10 miles 1:45:03 10:30 51.64% More
Half 2:18:05 10:32 51.64% More
20 miles 3:32:28 10:37 52.39% More

Predictions

Dist Time Per Mile WAVA
1M 8:53 8:53 51.98
5km 29:31 9:30 54.67
5M 48:53 9:47 53.85
10km 1:01:32 9:54 53.56
10M 1:41:54 10:11 53.23
Half 2:15:41 10:21 52.19
20M 3:32:28 10:37 52.39
Mara 4:42:53 10:48 52.08
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