Mon 13th May 2019 at 3:00pm by MrMo
Run > Medium Long Run
-
Time
2:11:57
-
Miles
14.01
-
Min/mi
9:25
-
Pacing
94%
-
WAVA
50.70
-
Stride(cm)
100
-
Cals
1380
-
Cadence
172
-
BPM
151
-
%MHR
78.2
-
B/mi
1421
-
Asc(m)
224
-
Hillscore
10
-
Surface
Road
Notes & Comments
Session 2/2: So, when I left Pilates at 8am, I was buzzing like I'd been taking amphetamines. So I thought to myself it would be a great idea to plan a 14 miler that takes in a lap of Richmond Park ahead of this weekend's marathon, for when I got home from work.
By the time I got home from work and started the run, just after 3pm, I felt shit. Lethargic doesn't describe it.
So, I kept the pace slow on what felt like a pretty warm day (it was only about 19 degrees but it was that really hot type of sunshine).
Anyway, I didn't really enjoy this and I felt bloody rough late on with everything aching.
Mrs Mo simply kept saying "what's wrong with you" as I sat down afterwards feeling a bit ropey. This was followed with helpful comments such as "you've only been for a run", "no need to be so dramatic" and "why don't you go to bed". All because I was sitting with bloodshot eyes feeling like I'd just run 40 miles, not 14 miles.
I think I'll go to bed now.
Split Summary
===
1) 1m - 9:31(9:31/m) 137/151bpm 93cal 6.3/7.41mph
2) 1m - 9:43(9:43/m) 143/154bpm 99cal 6.18/6.66mph
3) 1m - 9:35(9:35/m) 146/154bpm 100cal 6.25/6.68mph
4) 1m - 9:35(9:35/m) 146/152bpm 94cal 6.26/6.62mph
5) 1m - 9:36(9:36/m) 147/156bpm 92cal 6.25/6.55mph
6) 1m - 9:59(9:59/m) 152/167bpm 102cal 6.01/7.97mph
7) 1m - 9:17(9:17/m) 144/149bpm 74cal 6.47/7.39mph
8) 1m - 9:48(9:48/m) 155/163bpm 105cal 6.13/6.62mph
9) 1m - 9:16(9:16/m) 152/161bpm 89cal 6.47/6.99mph
10) 1m - 9:17(9:17/m) 153/163bpm 89cal 6.46/6.85mph
11) 1m - 9:17(9:17/m) 153/156bpm 106cal 6.47/6.85mph
12) 1m - 9:00(9:00/m) 159/161bpm 110cal 6.66/7.14mph
13) 1m - 9:08(9:08/m) 164/164bpm 114cal 6.57/6.85mph
14) 1m - 8:52(8:52/m) 164/164bpm 113cal 6.76/7.35mph
15) 0.01m - 2(5:14/m) 164/164bpm 11.45/7.35mph
9:31 9:43 9:35 9:35 9:36 9:59 9:17 9:48 9:16 9:17 9:17 9:00 9:08 8:52 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:48 |
4:48 |
9:36 |
130 97-138 |
1249 |
170 132-182 |
5/6 |
1.00 |
9:31 |
4:43 |
9:26 |
143 134-151 |
1348 |
172 164-176 |
17/17 |
1.50 |
14:24 |
4:53 |
9:46 |
143 140-147 |
1397 |
172 166-180 |
4/4 |
2.00 |
19:14 |
4:49 |
9:39 |
145 139-154 |
1399 |
173 168-176 |
4/5 |
2.50 |
24:00 |
4:46 +3
|
9:32 |
146 141-154 |
1392 |
172 162-178 |
4/2 |
3.00 |
28:51 |
4:52 |
9:43 |
147 143-151 |
1429 |
172 164-178 |
8/1 |
3.50 |
33:32 |
4:41 |
9:22 |
146 141-152 |
1368 |
173 168-178 |
1/10 |
4.00 |
38:27 |
4:54 |
9:49 |
145 142-148 |
1422 |
171 166-174 |
6/3 |
4.50 |
43:17 |
4:51 |
9:41 |
145 142-148 |
1405 |
172 168-180 |
4/4 |
5.00 |
48:03 |
4:45 |
9:31 |
149 142-155 |
1417 |
171 168-174 |
14/2 |
5.50 |
53:15 |
5:12 |
10:24 |
157 145-167 |
1633 |
168 154-174 |
30/2 |
6.00 |
58:02 |
4:47 |
9:35 |
148 145-150 |
1418 |
171 168-174 |
5/4 |
6.50 |
1:02:36 |
4:34 |
9:07 |
142 137-149 |
1295 |
172 166-176 |
0/33 |
7.00 |
1:07:19 |
4:43 |
9:26 |
145 140-149 |
1368 |
171 168-174 |
2/15 |
7.50 |
1:12:15 |
4:56 |
9:53 |
155 146-163 |
1531 |
169 164-174 |
23/3 |
8.00 |
1:17:06 |
4:51 |
9:42 |
155 150-160 |
1505 |
171 168-174 |
16/0 |
8.50 |
1:21:52 |
4:45 |
9:30 |
156 148-161 |
1483 |
171 168-174 |
10/4 |
9.00 |
1:26:23 |
4:31 |
9:02 |
148 145-152 |
1337 |
172 168-176 |
1/14 |
9.50 |
1:31:02 |
4:39 |
9:18 |
152 144-163 |
1414 |
171 168-174 |
9/18 |
10.00 |
1:35:40 |
4:38 |
9:16 |
153 149-159 |
1418 |
173 170-176 |
1/9 |
10.50 |
1:40:13 |
4:33 |
9:06 |
152 149-156 |
1382 |
173 168-176 |
2/13 |
11.00 |
1:44:56 |
4:44 |
9:28 |
155 152-155 |
1466 |
171 168-176 |
13/2 |
11.50 |
1:49:32 |
4:36 +6
|
9:11 |
155 155-157 |
1425 |
173 168-178 |
1/10 |
12.00 |
1:54:03 |
4:31 |
9:02 |
160 157-161 |
1445 |
172 166-176 |
5/5 |
12.50 |
1:58:39 |
4:36 |
9:12 |
161 160-164 |
1481 |
171 156-176 |
7/8 |
13.00 |
2:03:11 |
4:32 |
9:03 |
164 164-164 |
1485 |
172 158-178 |
4/7 |
13.50 |
2:07:50 |
4:39 |
9:18 |
164 164-164 |
1526 |
172 166-180 |
12/10 |
14.00 |
2:12:03 |
4:13 |
8:27 |
164 164-164 |
1385 |
174 170-178 |
3/6 |
14.01 |
2:12:06 |
3 |
7:38 |
164 164-164 |
1251 |
176 176-176 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
171 |
14 |
2:12:00 |
9:25 |
Walk |
0.1 |
132 |
0 |
6 |
1:40:36 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:04 |
8:17 |
38.73% |
More |
800m |
4:11 |
8:25 |
44.33% |
More |
1km |
5:17 |
8:31 |
45.79% |
More |
Mile |
8:52 |
8:52 |
46.61% |
More |
5k |
28:04 |
9:02 |
50.05% |
More |
5 miles |
45:40 |
9:08 |
50.02% |
More |
10k |
57:01 |
9:11 |
50.00% |
More |
10 miles |
1:33:36 |
9:22 |
50.30% |
More |
Half |
2:03:27 |
9:25 |
50.44% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:38 |
7:38 |
54.12 |
5km |
25:56 |
8:21 |
54.18 |
5M |
43:22 |
8:40 |
52.67 |
10km |
54:50 |
8:49 |
51.99 |
10M |
1:31:41 |
9:10 |
51.35 |
Half |
2:02:43 |
9:22 |
50.35 |
20M |
3:13:48 |
9:41 |
50.52 |
Mara |
4:19:26 |
9:54 |
50.32 |
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