Sun 6th Jan 2019 at 10:00am by Sunbed Athlete

Run > Long Run
  • drizzle
  • breezy
  • cold
  • Time
    3:03:00
  • Miles
    27.10
  • Min/mi
    6:45
  • Pacing
    39%
  • WAVA
    76.27
  • Stride(cm)
    129
  • Cals
    3702
  • Cadence
    184
  • BPM
    178
  • %MHR
    107
  • B/mi
    1199
  • Asc(m)
    585
  • Hillscore
    38
  • Surface
    Road

Notes & Comments

Reversed this long effort from pre Christmas time, mid December.

Even with 24 hours recovery from yesterday’s plod, today was a very sore one.

Struggling from 17 miles, stomach very sore and not much of a leg lift.

Brae Toll, Old Dailly, Hawkhill, past Dailly and Kilkerran, into Crosshill, loop out far side of the village, past Kilkerran, Dailly, Old Dailly, Brae Toll and cut plod short by nipping through the houses to home.

Longest run to date now, however didn’t light the heather on fire with this effort 😰
Started off mild then the drizzle 🌧 and cool breeze started.

Standard lips blue, fingers completely white 🥶
Showered then bed for an hour. Thankfully some homemade lentil soup was on hand to heat the old carcass up 😊

Split Summary
===
1) 1m - 6:22(6:22/m) 139/146bpm 95cal 9.42/11.29mph
2) 1m - 6:24(6:24/m) 147/152bpm 102cal 9.38/10.18mph
3) 1m - 6:16(6:16/m) 169/187bpm 119cal 9.58/10.67mph
4) 1m - 6:30(6:30/m) 179/185bpm 134cal 9.24/9.81mph
5) 1m - 6:19(6:19/m) 179/188bpm 130cal 9.5/10.27mph
6) 1m - 6:58(6:58/m) 187/195bpm 144cal 8.62/9.48mph
7) 1m - 6:17(6:17/m) 190/197bpm 130cal 9.55/9.89mph
8) 1m - 6:19(6:19/m) 187/196bpm 131cal 9.5/11.59mph
9) 1m - 6:35(6:35/m) 186/193bpm 136cal 9.12/9.68mph
10) 1m - 6:33(6:33/m) 184/188bpm 136cal 9.17/9.68mph
11) 1m - 6:39(6:39/m) 186/192bpm 137cal 9.03/9.66mph
12) 1m - 6:46(6:46/m) 180/190bpm 139cal 8.87/9.31mph
13) 1m - 6:28(6:28/m) 174/184bpm 129cal 9.27/10.02mph
14) 1m - 6:35(6:35/m) 178/192bpm 136cal 9.12/10mph
15) 1m - 6:58(6:58/m) 179/186bpm 144cal 8.62/9.06mph
16) 1m - 6:43(6:43/m) 178/184bpm 139cal 8.93/9.48mph
17) 1m - 6:43(6:43/m) 178/184bpm 139cal 8.94/9.31mph
18) 1m - 6:46(6:46/m) 182/192bpm 140cal 8.86/9.23mph
19) 1m - 6:55(6:55/m) 182/188bpm 143cal 8.67/9.02mph
20) 1m - 6:55(6:55/m) 182/188bpm 143cal 8.67/9.18mph
21) 1m - 7:14(7:14/m) 181/186bpm 150cal 8.29/8.93mph
22) 1m - 7:05(7:05/m) 182/187bpm 147cal 8.46/9.96mph
23) 1m - 7:05(7:05/m) 178/187bpm 146cal 8.48/9.39mph
24) 1m - 6:43(6:44/m) 178/187bpm 139cal 8.92/8.85mph
25) 1m - 7:08(7:08/m) 185/188bpm 148cal 8.41/8.6mph
26) 1m - 7:31(7:31/m) 183/190bpm 156cal 7.98/8.35mph
27) 1m - 7:27(7:27/m) 179/187bpm 154cal 8.06/8.54mph
28) 0.1m - 48(7:55/m) 181/182bpm 16cal 7.58/8.08mph
6:22 6:24 6:16 6:30 6:19 6:58 6:17 6:19 6:35 6:33 6:39 6:46 6:28 6:35 6:58 6:43 6:43 6:46 6:55 6:55 7:14 7:05 7:05 6:43 7:08 7:31 7:27 48
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

2% 7% 54% 37%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 6:22 6:22 6:22 136 99-146 866 185 180-190 16/7
2.00 12:46 6:24 6:24 147 142-152 940 185 182-190 21/13
3.00 24:32 11:46 +5:34 11:46 167 120-187 1965 185 116-192 13/26
4.00 31:05 6:33 6:33 179 170-185 1173 185 182-190 21/5
5.00 38:07 7:02 +43 7:02 179 164-186 1259 186 182-190 19/39
6.00 45:04 6:57 6:57 188 179-197 1307 185 180-188 59/0
7.00 51:28 6:24 +7 6:24 190 185-195 1216 185 184-190 6/28
8.00 58:26 6:58 +40 6:58 187 173-194 1304 186 182-194 21/31
9.00 1:05:01 6:35 6:35 186 180-193 1223 184 180-188 30/14
10.00 1:11:34 6:33 6:33 183 175-188 1198 184 182-188 17/32
11.00 1:18:13 6:39 6:39 186 179-190 1236 184 182-188 34/10
12.00 1:24:59 6:46 6:46 180 170-190 1219 184 182-188 38/28
13.00 1:33:14 8:15 +1:49 8:15 173 136-184 1428 183 114-190 11/32
14.00 1:39:51 6:37 6:37 178 173-191 1177 185 180-192 14/36
15.00 1:46:47 6:56 6:56 179 174-186 1242 185 180-190 36/3
16.00 1:53:31 6:44 6:44 178 174-184 1198 184 182-188 15/36
17.00 2:00:14 6:43 6:43 177 169-183 1188 185 182-192 20/27
18.00 2:07:00 6:46 6:46 182 176-192 1232 185 182-192 4/15
19.00 2:13:55 6:55 6:55 182 178-186 1260 185 180-188 16/14
20.00 2:20:51 6:55 6:55 182 177-187 1260 185 182-192 18/21
21.00 2:28:05 7:14 7:14 181 179-185 1308 184 180-190 31/5
22.00 2:36:46 8:42 +1:37 8:42 182 176-186 1582 184 120-190 31/6
23.00 2:43:52 7:06 7:06 178 171-187 1263 185 182-190 14/33
24.00 2:50:36 6:44 6:44 179 173-187 1205 185 182-188 9/43
25.00 2:57:44 7:08 7:08 185 181-188 1321 184 182-188 19/23
26.00 3:05:15 7:31 7:31 183 172-190 1374 184 180-188 25/4
27.00 3:12:42 7:27 7:27 179 172-187 1334 185 182-190 6/24
27.10 3:13:30 48 8:04 181 179-182 1460 184 182-186 0/2

Heart

178/197max
  • Show Beats/Mile

Elevation

Asc 585m, Range 87m, Flat prediction 3:03:08
Elevation Graph
Biggest Climbs (m) Min/mi
67 3.9% 6:41
34 2.7% 6:46
31 2.3% 7:08
24 1.7% 7:34
22 1.7% 6:58
22 3.1% 6:30
See your biggest climbs

Cadence

184 (194 max) Stride Length: 129cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.5 184 27.1 3:02:48 6:48
Walk 4.7 116 0 9:12 24:05:43
Pause 0.8 - - 1:30 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:52 55.83% More
800m 2:57 5:57 64.46% More
1km 3:50 6:10 64.83% More
Mile 6:15 6:15 67.56% More
5k 20:11 6:30 71.24% More
5 miles 32:52 6:34 71.22% More
10k 41:13 6:38 70.90% More
10 miles 1:08:04 6:48 70.93% More
Half 1:29:06 6:48 71.67% More
20 miles 2:18:56 6:57 72.28% More
Mara 3:06:39 7:07 71.74% More

Predictions

Dist Time Per Mile WAVA
1M 5:32 5:32 76.39
5km 18:25 5:56 78.08
5M 30:30 6:06 76.73
10km 38:25 6:11 76.05
10M 1:03:36 6:22 75.91
Half 1:24:41 6:28 74.84
20M 2:12:37 6:38 75.72
Mara 2:56:34 6:44 75.84
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry







Back To Top
X

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 112,232 Fetchies!
Already a Fetchie? Sign in here