Wed 20th Nov 2019 at 4:00pm by MrMo
Run > Medium Long Run
-
Time
1:46:38
-
Miles
11.01
-
Min/mi
9:41
-
Pacing
93%
-
WAVA
48.83
-
Stride(cm)
96
-
Cals
1012
-
Cadence
172
-
BPM
146
-
%MHR
75.5
-
B/mi
1411
-
Asc(m)
218
-
Surface
Road
Notes & Comments
Cold evening and I hadn't eaten well enough all day. The psoas is playing up and by the end of this run it was pretty sore and aching.
So, the combination of feeling like I had a tyre around my waste combined with the psoas made for a pretty miserable run. So, I just told myself to put up and shut up and got my head down.
Will take some rest and get some massage before Sunday's marathon.
Split Summary
===
1) 1m - 9:55(9:55/m) 126/133bpm 81cal 6.06/7.53mph
2) 1m - 10:15(10:15/m) 135/143bpm 91cal 5.85/6.28mph
3) 1m - 9:33(9:33/m) 142/148bpm 91cal 6.29/6.64mph
4) 1m - 9:48(9:48/m) 144/150bpm 93cal 6.12/6.87mph
5) 1m - 9:54(9:54/m) 145/150bpm 92cal 6.06/6.37mph
6) 1m - 10:14(10:14/m) 147/157bpm 94cal 5.87/6.72mph
7) 1m - 9:40(9:40/m) 150/156bpm 93cal 6.21/6.41mph
8) 1m - 9:26(9:26/m) 151/157bpm 90cal 6.36/6.59mph
9) 1m - 9:29(9:29/m) 151/156bpm 87cal 6.33/6.59mph
10) 1m - 9:18(9:18/m) 154/159bpm 92cal 6.45/6.72mph
11) 1m - 9:05(9:05/m) 162/171bpm 108cal 6.61/7.56mph
12) 0.01m - 2(7:05/m) 171/171bpm 8.46/7.56mph
9:55 10:15 9:33 9:48 9:54 10:14 9:40 9:26 9:29 9:18 9:05 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:54 |
4:54 |
9:47 |
119 89-128 |
1165 |
171 164-176 |
8/9 |
1.00 |
9:54 |
5:00 |
10:00 |
130 123-133 |
1301 |
172 152-176 |
8/14 |
1.50 |
15:06 |
5:12 |
10:24 |
133 129-139 |
1383 |
172 162-178 |
9/2 |
2.00 |
20:09 |
5:03 |
10:07 |
137 132-143 |
1385 |
174 166-180 |
10/12 |
2.50 |
24:56 |
4:47 |
9:34 |
141 137-145 |
1349 |
173 166-176 |
7/8 |
3.00 |
29:42 |
4:46 |
9:32 |
142 139-148 |
1353 |
172 168-176 |
4/8 |
3.50 |
34:27 |
4:45 |
9:29 |
144 139-149 |
1366 |
173 168-176 |
11/11 |
4.00 |
39:30 |
5:03 |
10:07 |
144 140-150 |
1456 |
172 160-178 |
13/7 |
4.50 |
44:26 |
4:56 |
9:53 |
144 140-147 |
1422 |
171 156-176 |
7/9 |
5.00 |
49:31 |
5:05 +8
|
10:10 |
146 140-150 |
1485 |
171 158-176 |
11/11 |
5.50 |
54:28 |
4:56 |
9:53 |
145 141-148 |
1433 |
171 158-176 |
5/5 |
6.00 |
59:45 |
5:17 |
10:35 |
148 141-157 |
1566 |
169 146-180 |
9/11 |
6.50 |
1:04:35 |
4:50 |
9:40 |
149 146-153 |
1441 |
173 170-178 |
8/9 |
7.00 |
1:09:25 |
4:49 |
9:39 |
151 146-155 |
1457 |
172 164-178 |
7/6 |
7.50 |
1:14:13 |
4:48 |
9:37 |
150 147-152 |
1442 |
174 170-178 |
11/12 |
8.00 |
1:18:51 |
4:37 |
9:15 |
152 150-156 |
1406 |
174 172-176 |
8/5 |
8.50 |
1:23:35 |
4:45 |
9:30 |
152 149-155 |
1443 |
173 168-176 |
8/8 |
9.00 |
1:28:19 |
4:44 |
9:28 |
151 148-154 |
1429 |
173 170-176 |
10/10 |
9.50 |
1:33:00 |
4:41 |
9:22 |
154 150-158 |
1442 |
174 166-176 |
16/15 |
10.00 |
1:37:38 |
4:37 |
9:15 |
155 150-159 |
1433 |
173 170-176 |
16/18 |
10.50 |
1:42:20 |
4:43 |
9:25 |
160 154-163 |
1507 |
172 162-176 |
16/12 |
11.00 |
1:46:42 |
4:22 |
8:44 |
166 161-171 |
1451 |
175 162-184 |
5/10 |
11.01 |
1:46:45 |
3 |
8:20 |
170 170-170 |
1416 |
172 172-172 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:29 |
37.82% |
More |
800m |
4:20 |
8:42 |
42.87% |
More |
1km |
5:31 |
8:53 |
43.91% |
More |
Mile |
9:05 |
9:05 |
45.51% |
More |
5k |
28:51 |
9:17 |
48.71% |
More |
5 miles |
46:57 |
9:23 |
48.66% |
More |
10k |
59:26 |
9:34 |
47.97% |
More |
10 miles |
1:36:48 |
9:41 |
48.63% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:00 |
8:00 |
51.64 |
5km |
27:12 |
8:45 |
51.65 |
5M |
45:28 |
9:06 |
50.24 |
10km |
57:29 |
9:15 |
49.59 |
10M |
1:36:07 |
9:37 |
48.98 |
Half |
2:08:39 |
9:49 |
48.03 |
20M |
3:23:11 |
10:10 |
48.19 |
Mara |
4:31:58 |
10:23 |
48.00 |
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