Sun 22nd Mar 2020 at 12:00pm by MrMo

Run > Long Run
  • Time
    2:55:26
  • Miles
    18.00
  • Min/mi
    9:45
  • Pacing
    57%
  • WAVA
    50.25
  • Stride(cm)
    97
  • Cals
    2156
  • Cadence
    170
  • BPM
    157
  • %MHR
    81.2
  • B/mi
    1527
  • Asc(m)
    536
  • Hillscore
    38
  • Surface
    Road

Notes & Comments

Hardly a "long run" at 18 miles, but this Coronavirus is buggering up my training because without any races I'm having to up the hours on the training runs.

This was a piece of piss. A really easy jog down to Dover and back with the wind going nuts into my face from about 8 miles to 17 miles.

I enjoyed this, even though I didn't take any water with me (had a gel at 4m and 12m and was thirsty at the end).

Split Summary
===
1) 1m - 9:48(9:48/m) 135/142bpm 105cal
2) 1m - 9:50(9:50/m) 141/147bpm 110cal
3) 1m - 9:49(9:49/m) 146/152bpm 113cal
4) 1m - 10:17(10:17/m) 155/169bpm 125cal
5) 1m - 9:43(9:43/m) 153/163bpm 116cal
6) 1m - 10:30(10:30/m) 158/169bpm 131cal
7) 1m - 9:20(9:20/m) 156/165bpm 114cal
8) 1m - 9:40(9:40/m) 157/168bpm 116cal
9) 1m - 10:25(10:25/m) 162/173bpm 134cal
10) 1m - 9:19(9:19/m) 163/170bpm 121cal
11) 1m - 10:24(10:24/m) 158/174bpm 123cal
12) 1m - 9:36(9:36/m) 157/169bpm 114cal
13) 1m - 10:03(10:03/m) 160/168bpm 121cal
14) 1m - 9:37(9:37/m) 161/164bpm 121cal
15) 1m - 9:32(9:32/m) 164/167bpm 123cal
16) 1m - 9:25(9:25/m) 165/170bpm 124cal
17) 1m - 9:21(9:21/m) 167/170bpm 126cal
18) 1m - 8:45(8:45/m) 168/172bpm 119cal
19) 0m - 1(5:18/m) 172/172bpm
9:48 9:50 9:49 10:17 9:43 10:30 9:20 9:40 10:25 9:19 10:24 9:36 10:03 9:37 9:32 9:25 9:21 8:45 1

Pace

14% 34% 47% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:53 4:53 9:46 130 101-139 1270 171 158-178 2/2
1.00 9:48 4:55 9:50 137 133-142 1346 174 170-178 1/2
1.50 14:41 4:53 9:46 140 137-144 1368 174 168-176 1/0
2.00 19:38 4:57 9:54 142 139-146 1405 173 168-176 2/1
2.50 24:36 4:58 9:56 144 141-147 1431 173 166-178 2/2
3.00 29:27 4:51 9:42 147 143-151 1426 173 168-178 4/4
3.50 35:04 5:37 11:13 160 148-168 1795 159 90-178 49/8
4.00 44:09 9:06 +4:27 18:11 148 125-158 2691 173 156-182 5/17
4.50 49:21 5:12 +23 10:23 150 133-156 1558 174 170-178 28/0
5.00 54:25 5:04 +8 10:09 154 143-162 1562 169 156-178 22/51
5.50 59:58 5:33 +13 11:06 154 139-169 1709 168 142-178 35/14
6.00 1:05:08 5:10 10:20 163 156-169 1685 167 158-178 31/1
6.50 1:10:03 4:55 +11 9:50 158 153-165 1554 171 156-178 6/7
7.00 1:14:46 4:43 +7 9:25 153 145-160 1441 172 162-188 40/55
7.50 1:19:33 4:47 9:35 159 149-167 1524 169 160-178 4/29
8.00 1:24:38 5:05 +11 10:09 154 145-167 1564 167 132-178 38/16
8.50 1:30:09 5:32 +6 11:03 160 150-170 1768 167 128-214 15/42
9.00 1:35:09 5:00 10:00 164 157-173 1639 170 156-184 32/6
9.50 1:40:12 5:03 +10 10:05 166 160-169 1675 170 134-176 45/15
10.00 1:44:43 4:31 +4 9:03 160 157-167 1447 173 96-182 0/23
10.50 1:49:41 4:57 +5 9:55 149 144-159 1477 171 156-178 20/61
11.00 1:55:11 5:30 11:01 166 157-173 1829 164 132-176 28/21
11.50 2:00:17 5:05 +10 10:11 159 153-169 1618 169 128-180 38/25
12.00 2:05:35 5:18 +37 10:37 154 141-161 1634 172 166-186 5/20
12.50 2:10:44 5:09 10:19 163 157-167 1681 169 158-176 19/3
13.00 2:16:30 5:45 +52 11:31 156 137-167 1796 170 142-182 6/49
13.50 2:21:14 4:45 9:29 161 159-162 1528 173 160-178 1/3
14.00 2:26:08 4:54 9:47 161 159-164 1575 172 144-176 2/1
14.50 2:30:51 4:43 9:25 164 161-167 1546 172 164-176 1/2
15.00 2:35:39 4:49 9:37 165 163-167 1587 172 168-176 1/1
15.50 2:40:20 4:40 9:21 164 161-166 1533 173 170-178 2/2
16.00 2:45:05 4:45 9:30 166 163-168 1578 172 170-176 4/4
16.50 2:49:50 4:45 9:29 166 164-169 1574 172 162-178 2/2
17.00 2:54:26 4:36 9:12 168 166-170 1547 173 156-176 1/2
17.50 2:58:56 4:30 9:00 167 165-169 1502 174 170-178 2/2
18.00 3:03:11 4:16 8:31 169 165-172 1440 175 172-180 3/2

Heart

157/173max
  • Show Beats/Mile

Elevation

Asc 536m, Range 96m, Flat prediction 2:54:23
Elevation Graph
Biggest Climbs (m) Min/mi
68 4.4% 10:12
47 4.2% 10:00
44 10.9% 9:42
37 8.4% 10:55
35 5.5% 9:17
35 7.9% 9:26
See your biggest climbs

Cadence

170 (256 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.9 170 17.9 2:55:46 9:48
Walk 3.9 123 0.1 7:12 2:06:46
Pause 0.1 - - 15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:04 8:18 38.92% More
800m 4:14 8:31 44.19% More
1km 5:22 8:38 45.54% More
Mile 8:45 8:45 47.57% More
5k 28:33 9:11 49.60% More
5 miles 46:41 9:20 49.32% More
10k 1:00:19 9:42 47.65% More
10 miles 1:38:33 9:51 48.17% More
Half 2:09:39 9:54 48.43% More

Predictions

Dist Time Per Mile WAVA
1M 7:44 7:44 53.83
5km 26:19 8:28 53.80
5M 43:59 8:48 52.35
10km 55:37 8:57 51.67
10M 1:32:59 9:18 51.05
Half 2:04:28 9:30 50.06
20M 3:16:35 9:50 50.22
Mara 4:23:08 10:03 50.03
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