Sun 17th Nov 2019 at 10:00am by Rosehip
Run > Race
- Not good
-
Time
2:31:34
-
Miles
13.12
-
Min/mi
11:33
-
Pacing
90%
-
WAVA
51.23
-
Asc(m)
148
-
Hillscore
10
-
Surface
Road
Notes & Comments
5 comments
I had intended to stick to ~12mm, but ended up letting HB and Carp drag me around slightly quicker than I should have run.
Longest run for 6 months isn't the way to run undulating tarmac - hopefully, glitchy glute, which made itself felt at around 7 or 8 miles, won't get any grumpier!
Just checked HR stats from fitbit - av was 150, so not LSR and not quite race effort either ties in with run pace, quicker than intended but not full on. bodes well for marathon time if I can get the miles in, I think!
Split Summary
===
1) 1m - 11:16(11:16/m)
2) 1m - 11:09(11:09/m)
3) 1m - 11:26(11:26/m)
4) 1m - 11:52(11:52/m)
5) 1m - 11:15(11:15/m)
6) 1m - 11:30(11:30/m)
7) 1m - 11:20(11:20/m)
8) 1m - 11:30(11:30/m)
9) 1m - 12:27(12:27/m)
10) 1m - 12:00(12:00/m)
11) 1m - 11:16(11:16/m)
12) 1m - 11:22(11:22/m)
13) 1m - 11:47(11:47/m)
14) 0.12m - 1:24(11:25/m)
11:16 11:09 11:26 11:52 11:15 11:30 11:20 11:30 12:27 12:00 11:16 11:22 11:47 1:24
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Ascent mtrs
Asc.
|
0.50 |
5:35 |
5:35 |
11:11 |
9/0 |
1.00 |
11:16 |
5:40 |
11:21 |
7/1 |
1.50 |
16:53 |
5:37 |
11:15 |
0/8 |
2.00 |
22:25 |
5:31 |
11:03 |
2/7 |
2.50 |
28:06 |
5:41 |
11:22 |
5/2 |
3.00 |
33:51 |
5:45 |
11:30 |
6/0 |
3.50 |
39:46 |
5:55 |
11:50 |
15/1 |
4.00 |
45:42 |
5:56 |
11:52 |
11/1 |
4.50 |
51:05 |
5:23 |
10:46 |
2/4 |
5.00 |
56:57 |
5:53 |
11:45 |
9/19 |
5.50 |
1:02:55 |
5:57 |
11:55 |
10/2 |
6.00 |
1:08:28 |
5:33 |
11:06 |
6/12 |
6.50 |
1:13:58 |
5:31 |
11:01 |
0/13 |
7.00 |
1:19:47 |
5:49 |
11:38 |
2/5 |
7.50 |
1:25:35 |
5:47 |
11:35 |
3/3 |
8.00 |
1:31:17 |
5:42 |
11:24 |
4/5 |
8.50 |
1:37:31 |
6:14 |
12:28 |
12/1 |
9.00 |
1:43:44 |
6:13 |
12:27 |
12/5 |
9.50 |
1:49:45 |
6:01 |
12:01 |
8/1 |
10.00 |
1:55:44 |
5:59 |
11:58 |
8/6 |
10.50 |
2:01:16 |
5:32 |
11:04 |
2/4 |
11.00 |
2:07:00 |
5:45 |
11:29 |
1/11 |
11.50 |
2:12:51 |
5:50 |
11:41 |
0/6 |
12.00 |
2:18:23 |
5:32 |
11:04 |
1/9 |
12.50 |
2:24:37 |
6:14 |
12:28 |
1/7 |
13.00 |
2:30:09 |
5:32 |
11:04 |
0/9 |
13.12 |
2:31:34 |
1:25 |
11:31 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:25 |
9:42 |
42.18% |
More |
800m |
5:13 |
10:29 |
43.36% |
More |
1km |
6:33 |
10:32 |
44.91% |
More |
Mile |
10:54 |
10:54 |
45.75% |
More |
5k |
35:10 |
11:19 |
49.57% |
More |
5 miles |
56:57 |
11:23 |
50.02% |
More |
10k |
1:10:48 |
11:24 |
50.41% |
More |
10 miles |
1:55:40 |
11:34 |
50.93% |
More |
Half |
2:31:04 |
11:32 |
51.33% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:43 |
6:43 |
74.29 |
5km |
26:30 |
8:32 |
65.79 |
5M |
47:09 |
9:26 |
60.43 |
10km |
1:01:20 |
9:52 |
58.20 |
10M |
1:49:06 |
10:55 |
53.99 |
Half |
2:31:17 |
11:33 |
50.90 |
20M |
4:12:29 |
12:37 |
48.10 |
Mara |
5:50:05 |
13:22 |
46.00 |
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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Very well done you
Well done...it's interesting to see the profile there as I don't remember it being quite *that* hilly!!
That's great!
Great ing
Well done