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Sun 9th Jun 2019 at 6:00am by larkim

Run > Long Run
  • Time
    2:40:02
  • Miles
    20.09
  • Min/mi
    7:58
  • Pacing
    93.3%
  • WAVA
    60.96
  • Stride(cm)
    109
  • Cals
    1846
  • Cadence
    186
  • BPM
    146
  • %MHR
    79.8
  • B/mi
    1163
  • Asc(m)
    205
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Bumped up the planned 12 miles to a full 20 to make up for not running long recently.

Ran first 8 to around 135bpm then planned on the day to up this to about 140-145, or around 8 min/mile for about the next 4 miles, then aim for 7:45-7:50s to the finish if I could.

Needed a pee in mile 9, so that mile was slower net, but made up of two 7:45 half miles.

Turned onto the estuary and the expected cross wind was more of a headwind, but 7:40s felt like the right effort pace so settled on running that until I got back into town.

Then tried to back down to 8:30s but sub 8 stayed in the watch, so instead stuck to aiming for sub 8 average over the whole distance. By 20th mile wanted to finish a bit stronger so found a little more.

Pleased the whole route was exactly 20 as it makes a perfect traffic free route.

Split Summary
===
1) 1m - 8:36(8:36/m) 134/149bpm 92cal 6.97/7.24mph
2) 1m - 8:04(8:04/m) 133/144bpm 88cal 7.43/10.16mph
3) 1m - 8:03(8:03/m) 133/139bpm 87cal 7.45/9.18mph
4) 1m - 8:10(8:10/m) 135/139bpm 91cal 7.35/7.68mph
5) 1m - 8:31(8:31/m) 135/139bpm 91cal 7.05/7.24mph
6) 1m - 8:11(8:11/m) 135/140bpm 87cal 7.33/7.56mph
7) 1m - 8:19(8:19/m) 137/140bpm 86cal 7.22/7.43mph
8) 1m - 8:15(8:15/m) 139/147bpm 83cal 7.28/7.53mph
9) 1m - 8:18(8:18/m) 141/146bpm 85cal 7.23/8.43mph
10) 1m - 7:46(7:46/m) 147/150bpm 90cal 7.73/7.97mph
11) 1m - 7:44(7:44/m) 149/152bpm 91cal 7.75/7.97mph
12) 1m - 7:42(7:42/m) 150/152bpm 91cal 7.79/7.91mph
13) 1m - 7:40(7:40/m) 151/154bpm 91cal 7.82/7.93mph
14) 1m - 7:40(7:40/m) 153/156bpm 92cal 7.83/8.04mph
15) 1m - 7:39(7:39/m) 154/157bpm 94cal 7.85/8.08mph
16) 1m - 7:41(7:41/m) 156/160bpm 101cal 7.82/8.06mph
17) 1m - 7:56(7:56/m) 158/162bpm 101cal 7.57/8.79mph
18) 1m - 7:48(7:48/m) 159/161bpm 96cal 7.7/8.06mph
19) 1m - 7:50(7:50/m) 161/163bpm 102cal 7.66/8.58mph
20) 1m - 7:32(7:32/m) 161/163bpm 100cal 7.97/8.25mph
21) 0.09m - 37(7:14/m) 159/160bpm 7cal 8.3/8.33mph
8:36 8:04 8:03 8:10 8:31 8:11 8:19 8:15 8:18 7:46 7:44 7:42 7:40 7:40 7:39 7:41 7:56 7:48 7:50 7:32 37

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:36 8:36 8:36 133 87-149 1144 180 172-186 30/4
2.00 16:40 8:04 8:04 133 126-143 1074 183 178-188 4/20
3.00 24:44 8:03 8:03 133 128-138 1072 184 180-188 11/14
4.00 32:54 8:10 8:10 135 130-139 1102 183 180-186 9/23
5.00 41:24 8:31 8:31 135 132-139 1149 181 178-184 13/10
6.00 49:36 8:11 8:11 135 131-139 1106 183 180-186 3/15
7.00 57:54 8:19 8:19 137 135-139 1138 183 180-186 4/4
8.00 1:06:09 8:15 8:15 139 137-147 1146 183 180-186 7/5
9.00 1:14:27 8:18 8:18 140 120-146 1162 185 128-190 6/7
10.00 1:22:13 7:46 7:46 147 144-150 1141 187 178-190 9/9
11.00 1:29:57 7:44 7:44 149 145-151 1153 187 182-192 3/5
12.00 1:37:39 7:42 7:42 150 149-152 1156 188 184-190 7/6
13.00 1:45:20 7:40 7:40 151 149-154 1158 188 186-190 2/4
14.00 1:53:00 7:40 7:40 153 149-156 1173 188 184-192 4/4
15.00 2:00:38 7:39 7:39 154 151-156 1177 189 186-192 6/4
16.00 2:08:19 7:41 7:41 156 153-159 1198 188 178-192 15/6
17.00 2:16:15 7:56 7:56 158 154-162 1253 187 180-190 24/12
18.00 2:24:03 7:48 7:48 159 157-161 1240 188 184-192 14/10
19.00 2:31:53 7:50 7:50 161 159-163 1261 188 184-190 18/4
20.00 2:39:25 7:32 7:32 161 158-163 1213 189 186-192 6/24
20.09 2:40:02 37 7:18 160 159-160 1168 188 186-190 0/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 163 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 1.4% 7:53
    17 2.0% 8:24
    13 2.5% 8:49
    13 2.7% 7:46
    11 1.4% 8:28

  • Cadence Distribution

    186 avge / 192 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 185 20.1 2:39:56 7:58
    Walk 0.1 128 0 6 43:02

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:22 43.87% More
    800m 3:41 7:25 50.72% More
    1km 4:38 7:28 53.08% More
    Mile 7:29 7:29 56.49% More
    5k 23:43 7:38 59.67% More
    5 miles 38:17 7:39 60.18% More
    10k 47:40 7:40 60.29% More
    10 miles 1:17:09 7:43 61.09% More
    Half 1:42:15 7:48 61.29% More
    20 miles 2:39:16 7:58 60.96% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:39 6:39 63.59
    5km 22:08 7:07 63.95
    5M 36:38 7:20 62.88
    10km 46:08 7:25 62.30
    10M 1:16:24 7:38 61.69
    Half 1:41:43 7:46 61.11
    20M 2:39:16 7:58 60.96
    Mara 3:32:03 8:06 61.16
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