Sat 7th Dec 2019 at 8:00am by MrMo

Run > Race
  • Time
    6:56:56
  • Miles
    39.23
  • Min/mi
    10:38
  • Pacing
    76%
  • WAVA
    51.67
  • Stride(cm)
    88
  • Cals
    5749
  • Cadence
    171
  • BPM
    165
  • %MHR
    85.4
  • B/mi
    1751
  • Asc(m)
    261
  • Surface
    Road

Notes & Comments

Saturn Run Before Christmas (12 laps: 39.3m): 06:56:56 Pos: 1/1

24 times past the sewerage works at Runnymeade. What a treat.

I need to get much better at running ultras and this run pretty much summarised my year: the physical performance was worth 5/10 at best, but the mental performance as a good 8/10 at least.

I turned up feeling rubbish, bloated and overweight and not able to eat breakfast.

I ran through to 3.5 hours feeling easy, but moving at a pace that was uncomfortably slow.

I then hit a bad path through to 5 hours and then the legs went for the last couple of hours, not helped by developing stomach problems (stitch symptoms again).

The first half was 3:23 and the second half was 3:33. The three half marathons came in at 2:15, 2:15, 2:26.

Glad to get round because the last 11 or 12 miles were a real slog, but not at all happy with my current physical shape or my ability over the longer distances.

This new Garmin lies btw. There's no way that the HR is correct.

Split Summary
===
1) 1m - 10:21(10:21/m) 141/158bpm 120cal
2) 1m - 10:06(10:06/m) 151/162bpm 127cal
3) 1m - 10:03(10:03/m) 155/170bpm 130cal
4) 1m - 9:59(9:59/m) 159/174bpm 133cal
5) 1m - 10:21(10:21/m) 159/172bpm 137cal
6) 1m - 10:20(10:20/m) 157/172bpm 133cal
7) 1m - 11:33(11:33/m) 156/169bpm 143cal
8) 1m - 9:55(9:55/m) 165/181bpm 142cal
9) 1m - 10:55(10:55/m) 169/183bpm 163cal
10) 1m - 10:11(10:11/m) 178/187bpm 167cal
11) 1m - 9:57(9:57/m) 172/184bpm 155cal
12) 1m - 10:10(10:10/m) 173/186bpm 159cal
13) 1m - 9:51(9:51/m) 172/184bpm 152cal
14) 1m - 10:04(10:04/m) 168/178bpm 149cal
15) 1m - 10:02(10:02/m) 165/175bpm 138cal
16) 1m - 10:08(10:08/m) 163/179bpm 137cal
17) 1m - 11:15(11:15/m) 161/173bpm 138cal
18) 1m - 10:01(10:01/m) 160/172bpm 129cal
19) 1m - 10:06(10:06/m) 162/174bpm 133cal
20) 1m - 9:49(9:49/m) 169/179bpm 147cal
21) 1m - 9:50(9:50/m) 172/187bpm 152cal
22) 1m - 10:08(10:08/m) 169/180bpm 151cal
23) 1m - 9:58(9:58/m) 170/181bpm 151cal
24) 1m - 9:58(9:58/m) 171/186bpm 152cal
25) 1m - 10:14(10:14/m) 171/180bpm 157cal
26) 1m - 10:19(10:19/m) 170/180bpm 154cal
27) 1m - 12:46(12:46/m) 164/178bpm 157cal
28) 1m - 10:29(10:29/m) 161/175bpm 127cal
29) 1m - 11:25(11:25/m) 163/179bpm 139cal
30) 1m - 11:29(11:29/m) 167/179bpm 161cal
31) 1m - 10:44(10:44/m) 167/177bpm 152cal
32) 1m - 11:22(11:22/m) 165/181bpm 151cal
33) 1m - 12:06(12:06/m) 161/176bpm 139cal
34) 1m - 11:15(11:15/m) 165/174bpm 151cal
35) 1m - 11:27(11:27/m) 166/177bpm 159cal
36) 1m - 12:19(12:19/m) 171/182bpm 185cal
37) 1m - 11:15(11:15/m) 167/176bpm 154cal
38) 1m - 11:43(11:43/m) 163/175bpm 142cal
39) 1m - 10:51(10:51/m) 167/174bpm 151cal
40) 0.23m - 2:09(9:35/m) 170/176bpm 32cal
10:21 10:06 10:03 9:59 10:21 10:20 11:33 9:55 10:55 10:11 9:57 10:10 9:51 10:04 10:02 10:08 11:15 10:01 10:06 9:49 9:50 10:08 9:58 9:58 10:14 10:19 12:46 10:29 11:25 11:29 10:44 11:22 12:06 11:15 11:27 12:19 11:15 11:43 10:51 2:09

Pace

29% 53% 16% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
2.00 20:26 20:26 10:13 145 84-160 1481 172 156-178 9/10
4.00 40:28 20:02 10:01 157 139-173 1573 173 162-180 10/10
6.00 1:01:09 20:41 10:20 158 147-172 1633 172 158-180 14/13
8.00 1:22:37 21:28 10:44 161 129-180 1728 172 156-182 8/10
10.00 1:43:43 21:05 10:33 173 148-185 1824 172 104-182 15/12
12.00 2:03:50 20:07 10:03 172 161-186 1730 172 162-178 14/14
14.00 2:23:45 19:55 9:58 170 155-184 1693 172 160-178 9/10
16.00 2:43:55 20:10 10:05 164 147-178 1654 171 160-180 13/12
18.00 3:05:12 21:17 10:38 161 134-173 1713 172 158-180 9/10
20.00 3:25:07 19:55 9:57 166 154-179 1653 171 156-176 16/16
22.00 3:45:05 19:58 9:59 171 159-185 1707 171 158-178 17/14
24.00 4:05:00 19:56 9:58 171 161-186 1704 172 156-178 12/15
26.00 4:25:34 20:34 10:17 170 157-180 1748 171 156-178 17/13
28.00 4:48:49 23:15 11:37 163 142-178 1895 169 88-176 10/11
30.00 5:11:43 22:55 11:27 165 143-179 1890 170 94-176 13/12
32.00 5:33:50 22:07 11:03 166 154-181 1835 169 156-174 19/18
34.00 5:57:11 23:21 11:40 163 134-176 1902 170 84-178 12/13
36.00 6:20:57 23:47 11:53 169 154-181 2009 169 154-194 16/13
38.00 6:43:55 22:58 11:29 164 150-176 1883 170 158-178 14/16
39.22 6:56:55 13:00 10:37 167 157-176 1773 172 162-178 9/7

Heart

165/186max
  • Show Beats/Mile

Elevation

Asc 261m, Range 9m, Flat prediction 6:56:56
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

171 (194 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.5 171 39.2 6:50:28 10:28
Walk 0.1 100 0 30 28:51
Still 1.4 - - 5:57 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:15 9:03 35.49% More
800m 4:39 9:21 39.93% More
1km 5:52 9:26 41.28% More
Mile 9:36 9:36 43.01% More
5k 30:41 9:53 45.79% More
5 miles 49:59 10:00 45.71% More
10k 1:02:10 10:00 45.86% More
10 miles 1:41:22 10:08 46.44% More
Half 2:13:20 10:11 46.70% More
20 miles 3:24:19 10:13 47.92% More
Mara 4:29:44 10:18 48.40% More
50k 5:23:04 10:24 49.70% More

Predictions

Dist Time Per Mile WAVA
1M 7:55 7:55 52.18
5km 26:57 8:40 52.13
5M 45:04 9:01 50.68
10km 56:59 9:10 50.03
10M 1:35:16 9:32 49.42
Half 2:07:32 9:44 48.45
20M 3:21:24 10:04 48.61
Mara 4:29:36 10:17 48.42
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