Sun 23rd Sep 2018 at 5:00am by Flatlander

Run > Long Run
  • rain
  • Time
    2:41:45
  • Miles
    17.00
  • Min/mi
    9:31
  • Pacing
    45%
  • WAVA
    60.44
  • Cals
    1157
  • BPM
    138
  • %MHR
    76.6
  • B/mi
    1311
  • Asc(m)
    102
  • Surface
    Mixed

Notes & Comments

3 comments
Another early start to beat the forecast rain at 8am except it arrived at 6:30. Good job I'd taken a lightweight raincoat just in case :-).

Intended 16/17 miles at a pace between 9:30 and 10mm which I thought would result in a HR of about 135-140.

Somewhat erratic pacing, I had to keep slowing down because I was going quicker than intended which shows up in the 1/4 mile splits. Tired last 3-4 miles, not surprising as it was the furthest I've run since February.

Pleased with this :-).

1) 1m - 9:50(9:51/m) 130/140bpm 79cal 6.1/7.28mph
2) 1m - 9:29(9:29/m) 139/143bpm 82cal 6.32/7.98mph
3) 1m - 9:33(9:33/m) 137/143bpm 77cal 6.29/7.56mph
4) 1m - 9:44(9:44/m) 135/139bpm 72cal 6.16/7.24mph
5) 1m - 9:33(9:33/m) 137/141bpm 71cal 6.28/7.95mph
6) 1m - 9:27(9:27/m) 137/145bpm 65cal 6.35/8.39mph
7) 1m - 9:21(9:21/m) 138/142bpm 64cal 6.41/7.13mph
8) 1m - 9:39(9:40/m) 137/140bpm 61cal 6.21/7.72mph
9) 1m - 9:46(9:46/m) 135/139bpm 55cal 6.14/7.74mph
10) 1m - 9:25(9:25/m) 138/141bpm 57cal 6.37/7.86mph
11) 1m - 9:15(9:15/m) 139/143bpm 59cal 6.48/7.58mph
12) 1m - 9:22(9:22/m) 139/143bpm 64cal 6.4/7.36mph
13) 1m - 9:15(9:15/m) 138/143bpm 62cal 6.49/11.14mph
14) 1m - 9:38(9:39/m) 139/142bpm 70cal 6.22/7.25mph
15) 1m - 9:41(9:42/m) 141/147bpm 67cal 6.19/6.97mph Slow mile due to all the tight twists and turns through the alleyways of Homefield
16) 1m - 9:22(9:22/m) 145/148bpm 76cal 6.4/7.32mph Hard work to keep going in this mile and the next since I was quite tired, hence the increased HR.
17) 1m - 9:23(9:24/m) 146/150bpm 76cal 6.39/7.6mph
9:50 9:29 9:33 9:44 9:33 9:27 9:21 9:39 9:46 9:25 9:15 9:22 9:15 9:38 9:41 9:22 9:23
Fenland Flier
Those last 2 miles were quicker than you thought. There are only 4 other quicker miles and you should be very happy with that run. Excellent running :-)
Flatlander
I noticed at the time they were quicker - perhaps I was trying to get it over and done with ;-)! Yes, I'm happy, it was a decent run, now for the 20 miles next week!
Fenland Flier
Good luck with that, I'm sure you'll be fine with it. You obviously have something planned/in mind and I wish you well with it.

Pace

47% 51% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.50 6:33 6:33 +1:31 13:06 121 85-133 1586 1/2
1.00 12:27 5:54 +1:06 11:48 135 116-140 1592 1/3
1.50 17:18 4:51 9:42 139 135-142 1349 3/3
2.00 21:57 4:39 9:19 138 135-140 1285 5/1
2.50 26:40 4:42 9:24 139 133-143 1308 2/2
3.00 31:30 4:50 9:41 135 132-138 1306 2/3
3.50 36:30 5:00 10:00 135 132-138 1349 1/3
4.00 41:48 5:18 +33 10:36 135 124-139 1430 2/0
4.50 46:41 4:54 9:47 136 133-139 1332 4/1
5.00 51:20 4:39 9:18 138 136-141 1283 4/2
5.50 56:05 4:45 9:30 139 132-144 1321 8/5
6.00 1:01:03 4:58 +15 9:55 136 130-144 1349 0/5
6.50 1:05:36 4:33 9:05 139 137-141 1263 1/3
7.00 1:10:25 4:49 9:39 137 134-139 1321 2/1
7.50 1:15:15 4:50 9:41 137 134-139 1326 1/1
8.00 1:20:05 4:50 9:40 137 135-140 1324 1/1
8.50 1:24:55 4:49 9:39 136 132-139 1312 1/4
9.00 1:29:50 4:55 9:50 135 132-139 1328 2/4
9.50 1:34:29 4:40 9:20 137 133-140 1278 4/2
10.00 1:39:15 4:45 9:31 138 136-140 1313 2/3
10.50 1:43:53 4:38 9:16 140 137-143 1298 2/3
11.00 1:50:31 6:38 +2:02 13:16 137 113-143 1817 4/3
11.50 1:56:46 6:15 +1:37 12:31 139 114-143 1740 5/3
12.00 2:01:31 4:45 9:30 138 116-142 1311 4/1
12.50 2:06:05 4:34 9:08 141 139-143 1287 3/2
13.00 2:15:57 9:52 +5:11 19:43 134 105-143 2643 6/5
13.50 2:20:41 4:45 9:29 139 137-142 1318 6/7
14.00 2:25:35 4:54 9:47 140 138-142 1371 3/4
14.50 2:30:32 4:57 9:54 138 135-144 1365 1/4
15.00 2:35:17 4:45 9:30 144 138-146 1367 1/2
15.50 2:39:57 4:41 9:21 145 143-148 1356 3/2
16.00 2:44:39 4:42 9:23 144 141-147 1352 4/1
16.50 2:49:27 4:48 9:35 144 142-147 1381 1/4
17.00 2:54:03 4:36 9:13 147 145-150 1354 2/2

Heart

138/150max
  • Show Beats/Mile

Elevation

Asc 102m, Range 15m, Flat prediction 2:41:45
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:17 43.92% More
800m 4:29 9:01 48.42% More
1km 5:37 9:02 50.42% More
Mile 9:07 9:07 52.84% More
5k 29:28 9:29 55.79% More
5 miles 47:21 9:28 56.84% More
10k 59:09 9:31 56.96% More
10 miles 1:36:05 9:37 58.12% More

Predictions

Dist Time Per Mile WAVA
1M 8:02 8:02 60.02
5km 26:42 8:36 61.58
5M 44:12 8:50 60.89
10km 55:39 8:57 60.54
10M 1:32:10 9:13 60.59
Half 2:02:43 9:22 59.85
20M 3:12:10 9:37 60.56
Mara 4:15:50 9:46 60.66

Bespoke Fields

Amend your bespoke fields
Race Pace
HRV

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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