Fri 1st Jan 2021 at 10:00am by MrMo
Run > Long Run
-
Time
3:47:06
-
Miles
24.00
-
Min/mi
9:28
-
Pacing
45%
-
WAVA
52.82
-
Stride(cm)
99
-
Cals
2717
-
Cadence
172
-
BPM
152
-
%MHR
78.8
-
B/mi
1440
-
Asc(m)
157
-
Surface
Road
Notes & Comments
A good long run. It should have been 22 miles but I got lost near Princes golf course and had to extend so that I could get home without a long walk in the freezing cold weather.
The left knee is not 100% but I'm not interested in its whinging.
From the off, the pace was comfortable today and was quite respectable at times. I was getting tired late on and I think this was partly due to running this with no carbs. That said, I finished feeling pretty good and could easily have gone through to marathon in around 4:08, but I've gone off doing those in training.
Split Summary
===
1) 1m - 9:46(9:46/m) 128/137bpm 101cal
2) 1m - 9:55(9:55/m) 137/143bpm 111cal
3) 1m - 9:42(9:42/m) 141/149bpm 111cal
4) 1m - 10:04(10:04/m) 142/149bpm 112cal
5) 1m - 9:49(9:49/m) 146/151bpm 115cal
6) 1m - 9:30(9:30/m) 152/162bpm 118cal
7) 1m - 9:29(9:29/m) 148/156bpm 105cal
8) 1m - 9:31(9:31/m) 141/148bpm 90cal
9) 1m - 9:17(9:17/m) 146/152bpm 103cal
10) 1m - 9:24(9:24/m) 149/154bpm 107cal
11) 1m - 9:19(9:19/m) 155/163bpm 117cal
12) 1m - 9:10(9:10/m) 155/159bpm 110cal
13) 1m - 9:26(9:26/m) 156/160bpm 114cal
14) 1m - 9:18(9:18/m) 152/157bpm 102cal
15) 1m - 9:22(9:22/m) 156/160bpm 110cal
16) 1m - 9:11(9:11/m) 159/162bpm 116cal
17) 1m - 9:20(9:20/m) 161/164bpm 119cal
18) 1m - 9:56(9:56/m) 161/165bpm 127cal
19) 1m - 9:41(9:41/m) 159/163bpm 117cal
20) 1m - 9:15(9:15/m) 160/164bpm 117cal
21) 1m - 9:20(9:20/m) 162/165bpm 121cal
22) 1m - 9:16(9:16/m) 165/168bpm 124cal
23) 1m - 9:11(9:11/m) 167/171bpm 126cal
24) 1m - 8:52(8:52/m) 169/173bpm 124cal
25) 0m - 1(6:33/m) 171/171bpm
9:46 9:55 9:42 10:04 9:49 9:30 9:29 9:31 9:17 9:24 9:19 9:10 9:26 9:18 9:22 9:11 9:20 9:56 9:41 9:15 9:20 9:16 9:11 8:52 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:46 |
9:46 |
9:46 |
126 76-137 |
1231 |
172 158-178 |
7/6 |
2.00 |
19:41 |
9:55 |
9:55 |
137 132-143 |
1359 |
173 152-186 |
8/12 |
3.00 |
29:23 |
9:41 |
9:41 |
141 136-149 |
1366 |
173 166-178 |
6/6 |
4.00 |
39:27 |
10:04 |
10:04 |
142 137-148 |
1430 |
172 152-194 |
4/5 |
5.00 |
49:30 |
10:03 +14
|
10:03 |
146 139-151 |
1467 |
170 136-194 |
6/6 |
6.00 |
59:24 |
9:55 +24
|
9:55 |
152 147-162 |
1506 |
173 152-186 |
9/8 |
7.00 |
1:15:22 |
15:58 +6:30
|
15:58 |
147 117-156 |
2346 |
173 166-178 |
5/4 |
8.00 |
1:24:53 |
9:31 |
9:31 |
141 136-147 |
1343 |
173 168-176 |
7/4 |
9.00 |
1:34:10 |
9:17 |
9:17 |
146 143-151 |
1356 |
173 168-176 |
5/7 |
10.00 |
1:43:44 |
9:34 +9
|
9:34 |
148 143-153 |
1416 |
173 166-178 |
6/7 |
11.00 |
1:53:03 |
9:19 |
9:19 |
155 149-163 |
1443 |
172 162-184 |
15/5 |
12.00 |
2:02:13 |
9:10 |
9:10 |
155 151-158 |
1421 |
173 170-176 |
4/15 |
13.00 |
2:11:39 |
9:26 |
9:26 |
156 150-160 |
1472 |
173 170-176 |
7/7 |
14.00 |
2:22:26 |
10:47 +1:29
|
10:47 |
151 129-157 |
1628 |
173 168-176 |
5/6 |
15.00 |
2:31:48 |
9:22 |
9:22 |
155 151-159 |
1453 |
173 170-176 |
8/9 |
16.00 |
2:40:59 |
9:11 |
9:11 |
159 156-162 |
1459 |
173 156-182 |
5/5 |
17.00 |
2:50:19 |
9:20 |
9:20 |
161 157-164 |
1502 |
172 150-176 |
8/8 |
18.00 |
3:00:34 |
10:15 +20
|
10:15 |
161 159-165 |
1652 |
168 158-176 |
5/5 |
19.00 |
3:10:40 |
10:06 +25
|
10:06 |
159 147-163 |
1606 |
169 144-176 |
6/7 |
20.00 |
3:19:56 |
9:15 |
9:15 |
160 158-164 |
1481 |
171 168-178 |
5/2 |
21.00 |
3:29:16 |
9:20 |
9:20 |
162 158-165 |
1513 |
171 164-174 |
4/3 |
22.00 |
3:38:32 |
9:16 |
9:16 |
165 161-168 |
1529 |
172 160-174 |
2/3 |
23.00 |
3:47:43 |
9:11 |
9:11 |
167 163-171 |
1534 |
171 154-182 |
5/5 |
24.00 |
3:56:35 |
8:52 |
8:52 |
169 166-173 |
1499 |
172 170-182 |
8/6 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
95.2 |
172 |
23.8 |
3:44:51 |
9:43 |
Walk |
2.1 |
151 |
0.2 |
5:07 |
26:33 |
Pause |
2.7 |
- |
- |
6:39 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:53 |
41.02% |
More |
800m |
4:19 |
8:42 |
43.30% |
More |
1km |
5:25 |
8:44 |
45.03% |
More |
Mile |
8:52 |
8:52 |
46.95% |
More |
5k |
28:19 |
9:07 |
50.00% |
More |
5 miles |
45:55 |
9:11 |
50.15% |
More |
10k |
58:06 |
9:21 |
49.46% |
More |
10 miles |
1:34:09 |
9:25 |
50.42% |
More |
Half |
2:04:27 |
9:30 |
50.45% |
More |
20 miles |
3:17:08 |
9:51 |
50.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:20 |
7:20 |
56.76 |
5km |
24:58 |
8:02 |
56.71 |
5M |
41:44 |
8:21 |
55.17 |
10km |
52:46 |
8:30 |
54.47 |
10M |
1:28:13 |
8:49 |
53.81 |
Half |
1:58:06 |
9:01 |
52.76 |
20M |
3:06:31 |
9:20 |
52.93 |
Mara |
4:09:40 |
9:32 |
52.73 |
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