Sun 12th Nov 2017 at 7:00am by Flatlander
Run > Medium Long Run
- breezy
- cold
-
Time
2:11:08
-
Miles
13.11
-
Min/mi
10:00
-
Pacing
60%
-
WAVA
55.93
-
Cals
1052
-
BPM
134
-
%MHR
74.7
-
B/mi
1345
-
Asc(m)
42
-
Surface
Mixed
Notes & Comments
2 comments
This is what should have been last Sunday's medium long run.
I didn't feel tired after yesterday's interval but perhaps I was because today was a struggle right from the start. At least I kept going and completed the distance, although it wasn't much more than a shuffle.
1) 1m - 9:51(9:51/m) 161/177bpm 122cal 6.1/8.29mph
2) 1m - 9:40(9:40/m) 159/171bpm 118cal 6.21/8.08mph
3) 1m - 10:02(10:02/m) 163/167bpm 132cal 5.98/7.46mph
4) 1m - 9:41(9:41/m) 141/171bpm 86cal 6.19/7.28mph
5) 1m - 9:52(9:52/m) 122/127bpm 54cal 6.08/7.44mph
6) 1m - 10:00(10:01/m) 121/131bpm 48cal 5.99/6.82mph
7) 1m - 9:53(9:54/m) 120/125bpm 54cal 6.06/6.79mph
8) 1m - 10:04(10:04/m) 124/129bpm 66cal 5.96/6.89mph
9) 1m - 10:03(10:03/m) 125/130bpm 69cal 5.97/6.88mph
10) 1m - 9:59(9:59/m) 123/129bpm 59cal 6.01/7.89mph
11) 1m - 10:35(10:36/m) 128/132bpm 78cal 5.66/7.3mph partly along a muddy trail
12) 1m - 9:53(9:53/m) 130/133bpm 79cal 6.07/6.68mph
13) 1m - 10:20(10:20/m) 129/134bpm 78cal 5.8/6.8mph partly along another muddy trail
14) 0.11m - 1:15(9:54/m) 130/131bpm 9cal 6.06/6.54mph
9:51 9:40 10:02 9:41 9:52 10:00 9:53 10:04 10:03 9:59 10:35 9:53 10:20 1:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Ascent mtrs
Asc.
|
0.50 |
5:01 |
5:01 |
10:02 |
147 75-177 |
1475 |
1/3 |
1.00 |
9:52 |
4:51 |
9:41 |
170 167-174 |
1647 |
0/4 |
1.50 |
16:51 |
6:59 +2:06
|
13:58 |
145 82-171 |
2026 |
3/3 |
2.00 |
21:37 |
4:46 |
9:32 |
165 157-167 |
1572 |
7/1 |
2.50 |
26:39 |
5:02 |
10:04 |
162 157-166 |
1632 |
1/3 |
3.00 |
31:40 |
5:01 |
10:03 |
163 160-167 |
1637 |
3/1 |
3.50 |
36:42 |
5:02 |
10:03 |
156 130-171 |
1568 |
4/1 |
4.00 |
43:27 |
6:46 +2:09
|
13:31 |
121 91-135 |
1636 |
2/4 |
4.50 |
48:21 |
4:54 |
9:48 |
123 120-127 |
1205 |
3/5 |
5.00 |
53:21 |
5:00 |
10:00 |
122 119-125 |
1221 |
2/2 |
5.50 |
58:22 |
5:01 |
10:02 |
122 119-131 |
1224 |
2/2 |
6.00 |
1:03:22 |
4:59 |
9:59 |
119 114-121 |
1188 |
1/3 |
6.50 |
1:10:46 |
7:24 +2:29
|
14:48 |
118 91-125 |
1746 |
1/1 |
7.00 |
1:15:45 |
4:59 |
9:59 |
121 119-123 |
1208 |
3/3 |
7.50 |
1:20:49 |
5:04 |
10:08 |
124 120-129 |
1256 |
2/1 |
8.00 |
1:25:48 |
4:59 |
9:59 |
124 120-126 |
1237 |
2/1 |
8.50 |
1:30:53 |
5:04 |
10:09 |
126 120-130 |
1279 |
3/3 |
9.00 |
1:35:52 |
4:59 |
9:59 |
125 122-129 |
1247 |
2/2 |
9.50 |
1:40:54 |
5:02 |
10:03 |
124 121-127 |
1247 |
2/2 |
10.00 |
1:47:07 |
6:14 +1:17
|
12:27 |
122 98-129 |
1519 |
2/2 |
10.50 |
1:52:21 |
5:13 |
10:27 |
128 125-131 |
1337 |
3/4 |
11.00 |
1:57:42 |
5:22 |
10:43 |
128 126-132 |
1372 |
5/3 |
11.50 |
2:02:33 |
4:51 |
9:41 |
130 128-133 |
1260 |
3/3 |
12.00 |
2:07:35 |
5:03 |
10:05 |
130 128-132 |
1311 |
3/3 |
12.50 |
2:12:46 |
5:11 |
10:21 |
129 125-133 |
1335 |
2/2 |
13.00 |
2:17:56 |
5:10 |
10:20 |
129 126-134 |
1332 |
3/2 |
13.12 |
2:19:09 |
1:13 |
10:04 |
130 128-131 |
1308 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:14 |
8:58 |
40.27% |
More |
800m |
4:39 |
9:21 |
46.35% |
More |
1km |
5:51 |
9:25 |
48.02% |
More |
Mile |
9:32 |
9:32 |
50.14% |
More |
5k |
31:11 |
10:02 |
52.26% |
More |
5 miles |
51:45 |
10:21 |
51.52% |
More |
10k |
1:03:59 |
10:18 |
52.15% |
More |
10 miles |
1:45:36 |
10:34 |
52.38% |
More |
Half |
2:18:54 |
10:36 |
52.76% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:34 |
8:34 |
55.79 |
5km |
28:30 |
9:10 |
57.17 |
5M |
47:12 |
9:26 |
56.49 |
10km |
59:26 |
9:34 |
56.15 |
10M |
1:38:25 |
9:51 |
56.20 |
Half |
2:11:02 |
10:00 |
55.50 |
20M |
3:25:11 |
10:16 |
56.16 |
Mara |
4:33:11 |
10:26 |
56.25 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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Nice steady pacing and you managed 13 miles, that's great news.
Yes, completing the 13 miles was the main aim, although it would have been nice to have been not so slow. Can't have everything though ;-)!