Sat 4th Aug 2018 at 6:00am by Abi G

Run > Long Run

  • Time
    2:45:01
  • Miles
    20.11
  • Min/mi
    8:12
  • Pacing
    13%
  • WAVA
    63.66
  • Stride(cm)
    105
  • Cals
    1692
  • Cadence
    187
  • BPM
    138
  • %MHR
    74.8
  • B/mi
    1135
  • Asc(m)
    42
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

With Dennis, to Buckingham parkrun via, Deanshanger, and other villages to Maids Moreton.

Got 15miles in before doing parkrun. I ran with Don and Heather.
Dennis called it a day after that and I did 2 extra to make up to 20 miles.

Felt really crappy at the start and ate my Chia Charge bar after a couple of miles. Had a gel about 12 ish and a caffeine gel during parkrun.

Really lovely route, although quite undulating. Another scorching day. Got picked up by my Mum and the girls.

Split Summary
===
1) 1m - 8:20(8:20/m) 125/138bpm 89cal 7.2/7.64mph
2) 1m - 8:16(8:16/m) 134/148bpm 95cal 7.26/7.78mph
3) 1m - 8:25(8:25/m) 130/138bpm 86cal 7.13/7.85mph
4) 1m - 8:12(8:12/m) 132/137bpm 82cal 7.32/7.76mph
5) 1m - 8:09(8:09/m) 135/145bpm 86cal 7.36/7.78mph
6) 1m - 8:13(8:13/m) 139/147bpm 93cal 7.31/7.87mph
7) 1m - 8:10(8:10/m) 137/146bpm 83cal 7.34/8.12mph
8) 1m - 8:14(8:14/m) 140/147bpm 87cal 7.29/7.99mph
9) 1m - 8:08(8:08/m) 143/151bpm 90cal 7.38/8.18mph
10) 1m - 8:07(8:07/m) 142/153bpm 86cal 7.39/8.43mph
11) 1m - 8:13(8:13/m) 146/153bpm 96cal 7.3/8.06mph
12) 1m - 8:02(8:02/m) 142/153bpm 78cal 7.47/8.06mph
13) 1m - 8:00(8:00/m) 138/150bpm 62cal 7.5/7.78mph
14) 1m - 8:09(8:09/m) 139/144bpm 62cal 7.36/7.95mph
15) 1m - 8:32(8:32/m) 144/152bpm 87cal 7.03/8.16mph
16) 1m - 8:11(8:11/m) 129/151bpm 53cal 7.33/7.97mph
17) 1m - 8:35(8:35/m) 140/146bpm 85cal 6.98/8.04mph
18) 1m - 8:25(8:25/m) 144/152bpm 93cal 7.14/8.25mph
19) 1m - 7:57(7:57/m) 144/163bpm 82cal 7.55/9.04mph
20) 1m - 7:51(7:51/m) 155/161bpm 105cal 7.64/8.41mph
21) 0.11m - 52(7:47/m) 158/162bpm 12cal 7.7/7.85mph
8:20 8:16 8:25 8:12 8:09 8:13 8:10 8:14 8:08 8:07 8:13 8:02 8:00 8:09 8:32 8:11 8:35 8:25 7:57 7:51 52
Pin Map
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0mi in 0

Pace

4% 2% 9% 61% 25%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:23 8:23 +3 8:23 122 61-138 1023 184 164-190 18/17
2.00 16:39 8:16 8:16 133 125-148 1100 187 182-192 15/13
3.00 25:12 8:33 +9 8:33 130 122-138 1112 187 184-192 13/15
4.00 33:49 8:37 +26 8:37 131 124-137 1128 187 178-194 5/24
5.00 41:58 8:09 8:09 135 121-145 1101 188 180-192 12/13
6.00 50:11 8:13 8:13 139 131-147 1141 188 182-194 8/8
7.00 59:33 9:22 +1:11 9:22 136 109-146 1273 188 182-194 16/3
8.00 1:08:26 8:54 +39 8:54 140 128-147 1245 189 180-194 14/9
9.00 1:17:11 8:45 +37 8:45 143 127-149 1250 190 180-196 24/15
10.00 1:25:50 8:39 +32 8:39 142 129-152 1229 189 178-194 26/22
11.00 1:34:03 8:13 8:13 146 136-153 1200 189 178-194 24/16
12.00 1:44:19 10:16 +2:13 10:16 141 110-153 1447 189 182-196 23/21
13.00 1:53:01 8:42 +42 8:42 138 126-149 1200 188 178-194 3/18
14.00 2:01:18 8:17 +8 8:17 139 128-143 1151 187 182-192 6/29
15.00 2:09:50 8:32 8:32 144 139-152 1229 186 178-192 19/19
16.00 2:26:09 16:19 +8:08 16:19 127 77-151 2072 185 134-192 19/22
17.00 2:34:44 8:36 8:36 140 136-145 1203 186 176-194 11/11
18.00 2:43:31 8:46 +22 8:46 144 138-152 1263 188 174-228 23/17
19.00 2:54:45 11:14 +3:18 11:14 143 110-163 1607 187 98-196 14/19
20.00 3:02:45 8:00 +8 8:00 155 144-160 1240 190 180-196 18/16
20.11 3:03:37 52 7:49 158 154-162 1235 187 180-194 0/2

Heart

138/163max
  • Show Beats/Mile

Elevation

Asc 42m, Range 51m, Flat prediction 2:40:53
Elevation Graph
Biggest Climbs (m) Min/mi
24 2.2% 8:49
20 2.6% 12:31
17 2.0% 8:28
17 2.7% 8:10
15 1.2% 9:20
12 1.5% 8:20
See your biggest climbs

Cadence

187 (228 max) Stride Length: 105cm Run: 99.8% Walk: 0.2%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:15 49.12% More
800m 3:48 7:38 51.60% More
1km 4:46 7:40 53.58% More
Mile 7:45 7:45 56.19% More
5k 25:46 8:18 59.09% More
5 miles 41:41 8:20 59.55% More
10k 51:54 8:21 59.87% More
10 miles 1:25:37 8:34 59.63% More
Half 1:53:37 8:40 59.00% More
20 miles 3:02:40 9:08 57.19% More

Predictions

Dist Time Per Mile WAVA
1M 6:51 6:51 63.61
5km 22:47 7:20 66.82
5M 37:44 7:33 65.79
10km 47:31 7:39 65.40
10M 1:18:41 7:52 64.89
Half 1:44:46 8:00 63.55
20M 2:44:04 8:12 63.67
Mara 3:38:26 8:20 63.22
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