Tue 9th Jan 2018 at 9:00am by MrMo
Run > Medium Long Run
-
Time
2:25:59
-
Miles
15.00
-
Min/mi
9:44
-
Pacing
96%
-
WAVA
48.46
-
Stride(cm)
96
-
Cals
1618
-
Cadence
173
-
BPM
157
-
%MHR
81.3
-
B/mi
1528
-
Asc(m)
42
-
Surface
Road
Notes & Comments
In an attempt to work out if I am fit enough to re-enter this weekend's Cakeathon, I ran a 15 miler along ro Sandwich and then back to Walmer this morning.
The ribs were sore, but nothing I can't handle. My bigger issue was my man flu and the fact that I ended up with a HR at 187 by the end and a TE of 5.0 according to my watch.
I enjoyed this though, but finished feeling quite done-in and feeling full of flu.
Might well re-enter the Cakeathon and jog it dead slow. It will keep the numbers up.
Split Summary
===
1) 1m - 9:52(9:52/m) 132/144bpm 90cal 6.08/6.41mph
2) 1m - 9:42(9:42/m) 144/149bpm 99cal 6.18/6.51mph
3) 1m - 9:48(9:48/m) 145/148bpm 96cal 6.12/6.26mph
4) 1m - 9:48(9:48/m) 150/155bpm 101cal 6.12/6.28mph
5) 1m - 9:47(9:47/m) 155/161bpm 106cal 6.13/6.7mph
6) 1m - 9:57(9:57/m) 156/160bpm 112cal 6.03/6.28mph
7) 1m - 9:48(9:48/m) 159/165bpm 112cal 6.12/6.24mph
8) 1m - 9:48(9:48/m) 157/161bpm 107cal 6.12/6.24mph
9) 1m - 9:51(9:51/m) 159/162bpm 110cal 6.1/6.22mph
10) 1m - 9:51(9:51/m) 162/164bpm 113cal 6.09/6.37mph
11) 1m - 9:46(9:46/m) 163/166bpm 110cal 6.14/6.32mph
12) 1m - 9:45(9:45/m) 165/169bpm 113cal 6.16/6.3mph
13) 1m - 9:49(9:49/m) 168/171bpm 116cal 6.12/6.3mph
14) 1m - 9:45(9:45/m) 169/173bpm 117cal 6.15/6.39mph
15) 1m - 8:40(8:40/m) 180/187bpm 116cal 6.92/7.16mph
16) 0m - 2(5:31/m) 186/186bpm 10.88/7.18mph
9:52 9:42 9:48 9:48 9:47 9:57 9:48 9:48 9:51 9:51 9:46 9:45 9:49 9:45 8:40 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:57 |
4:57 |
9:53 |
122 87-135 |
1207 |
171 134-176 |
3/2 |
1.00 |
9:52 |
4:55 |
9:50 |
138 134-143 |
1356 |
175 172-178 |
1/3 |
1.50 |
14:43 |
4:52 |
9:44 |
143 139-149 |
1391 |
175 156-182 |
3/5 |
2.00 |
19:34 |
4:50 |
9:41 |
145 141-148 |
1403 |
175 170-184 |
3/2 |
2.50 |
24:26 |
4:52 |
9:44 |
144 140-146 |
1403 |
174 170-178 |
2/2 |
3.00 |
29:22 |
4:56 |
9:52 |
145 142-147 |
1432 |
174 170-176 |
3/3 |
3.50 |
34:17 |
4:55 |
9:49 |
149 146-152 |
1463 |
173 166-176 |
4/3 |
4.00 |
39:10 |
4:53 |
9:46 |
151 148-155 |
1476 |
173 170-180 |
1/2 |
4.50 |
44:05 |
4:55 |
9:50 |
154 150-160 |
1514 |
172 158-176 |
2/2 |
5.00 |
48:57 |
4:52 |
9:44 |
155 152-161 |
1509 |
174 170-178 |
3/2 |
5.50 |
53:50 |
4:53 |
9:47 |
156 155-159 |
1525 |
173 170-180 |
2/2 |
6.00 |
58:54 |
5:04 |
10:08 |
156 153-160 |
1581 |
170 148-176 |
1/1 |
6.50 |
1:03:49 |
4:55 |
9:50 |
159 157-164 |
1563 |
172 168-176 |
2/2 |
7.00 |
1:08:42 |
4:53 |
9:47 |
158 156-160 |
1545 |
172 162-174 |
3/4 |
7.50 |
1:13:36 |
4:54 |
9:47 |
157 153-159 |
1537 |
172 166-174 |
2/1 |
8.00 |
1:18:30 |
4:54 |
9:48 |
158 155-161 |
1550 |
172 160-176 |
4/4 |
8.50 |
1:23:26 |
4:55 |
9:51 |
159 156-162 |
1566 |
173 170-176 |
3/3 |
9.00 |
1:28:21 |
4:55 |
9:50 |
159 158-161 |
1564 |
173 170-176 |
1/1 |
9.50 |
1:33:15 |
4:54 |
9:49 |
161 159-163 |
1580 |
172 168-174 |
2/2 |
10.00 |
1:38:12 |
4:57 |
9:54 |
162 158-164 |
1604 |
170 136-176 |
3/3 |
10.50 |
1:43:04 |
4:52 |
9:44 |
163 159-166 |
1586 |
173 168-178 |
3/2 |
11.00 |
1:47:59 |
4:54 |
9:49 |
163 160-165 |
1599 |
172 168-174 |
2/3 |
11.50 |
1:52:48 |
4:50 |
9:39 |
166 163-169 |
1602 |
172 170-174 |
3/3 |
12.00 |
1:57:44 |
4:55 |
9:50 |
165 162-167 |
1623 |
172 168-178 |
1/2 |
12.50 |
2:02:38 |
4:55 |
9:50 |
166 164-169 |
1632 |
171 168-174 |
1/1 |
13.00 |
2:07:32 |
4:54 |
9:48 |
169 166-171 |
1655 |
172 168-176 |
2/2 |
13.50 |
2:12:25 |
4:53 |
9:46 |
169 167-172 |
1649 |
172 154-176 |
3/3 |
14.00 |
2:17:17 |
4:52 |
9:44 |
170 167-173 |
1656 |
172 170-176 |
1/1 |
14.50 |
2:21:44 |
4:27 |
8:54 |
178 172-181 |
1584 |
174 170-176 |
1/1 |
15.00 |
2:25:58 |
4:13 |
8:27 |
184 181-186 |
1553 |
176 174-178 |
4/2 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
172 |
15 |
2:25:31 |
9:43 |
Walk |
0.3 |
147 |
0 |
27 |
14:13 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:24 |
37.62% |
More |
800m |
4:12 |
8:27 |
43.39% |
More |
1km |
5:16 |
8:28 |
45.24% |
More |
Mile |
8:40 |
8:40 |
46.94% |
More |
5k |
29:18 |
9:26 |
47.23% |
More |
5 miles |
47:45 |
9:33 |
47.09% |
More |
10k |
59:42 |
9:36 |
46.99% |
More |
10 miles |
1:37:01 |
9:42 |
47.74% |
More |
Half |
2:07:22 |
9:43 |
48.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:50 |
7:50 |
51.96 |
5km |
26:39 |
8:35 |
51.93 |
5M |
44:34 |
8:55 |
50.45 |
10km |
56:21 |
9:04 |
49.78 |
10M |
1:34:13 |
9:25 |
49.16 |
Half |
2:06:07 |
9:38 |
48.19 |
20M |
3:19:11 |
9:58 |
48.34 |
Mara |
4:26:37 |
10:11 |
48.16 |
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