Running > Medium Long Run

14th Jan 2021 at 8am by MarkyMarkMark (3M)

  • 1:06:59
    Time
  • 7.15
    Miles
  • 9:22
    Min/mi
  • 56.32
    WAVA
  • 936
    Cals
  • 164
    Cadence
  • 140
    bpm
  • Road
    Surface

 

Notes & Comments

  • snow
  • very cold
2 comments
9:44 9:14 9:17 9:11 9:16 9:23 9:27 1:28
Nice steady running in wellies. Well done for getting out in this weather.
Felt like ir. Could have done with ski gloves too! But thanks.

Fumbled wet jackets over watch and stopped/saved partway through!

Map

Pin Map

Pace

9% 9% 18% 38% 21% 5%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 2:34 2:34 0.25 10:15 117 83-132 1199 164 160-168 4/3
2 5:00 2:26 0.50 9:46 132 128-136 1289 165 160-168 4/4
3 7:21 2:21 0.75 9:22 137 133-139 1284 166 162-168 6/5
4 9:43 2:22 1.00 9:30 142 138-145 1348 166 162-168 7/3
5 12:03 2:20 +30 1.25 9:20 138 129-145 1289 165 160-172 4/3
6 14:16 2:13 1.50 8:50 141 136-146 1246 165 164-170 0/9
7 16:35 2:20 1.75 9:18 143 140-146 1331 165 162-166 5/3
8 18:58 2:22 +26 2.00 9:29 141 135-148 1337 160 106-168 4/4
9 21:20 2:23 +2:37 2.25 9:31 133 103-146 1266 166 160-172 3/7
10 23:34 2:14 2.50 8:56 145 143-148 1296 166 162-168 1/3
11 25:59 2:24 +31 2.75 9:36 142 134-147 1364 165 162-168 4/2
12 28:15 2:16 3.00 9:05 146 145-149 1326 165 164-168 3/2
13 30:36 2:21 +1:36 3.25 9:23 136 108-149 1276 167 164-168 2/5
14 32:52 2:16 +1:32 3.50 9:06 138 117-148 1255 168 164-200 10/6
15 35:10 2:18 +12 3.75 9:12 141 137-147 1296 164 134-168 3/4
16 37:26 2:16 +45 4.00 9:04 144 135-149 1305 166 164-172 4/3
17 39:38 2:12 +31 4.25 8:49 145 137-150 1279 164 112-170 2/2
18 41:54 2:16 4.50 9:03 151 150-152 1367 166 162-168 4/1
19 44:14 2:20 4.75 9:19 150 149-152 1397 164 160-168 4/2
20 46:42 2:28 +3:54 5.00 9:53 138 113-151 1363 165 160-168 3/4
21 49:01 2:19 +48 5.25 9:17 143 135-152 1328 163 118-168 2/6
22 51:22 2:21 5.50 9:25 143 135-147 1347 164 162-168 4/2
23 53:45 2:23 +32 5.75 9:32 150 140-152 1429 163 162-164 6/1
24 56:04 2:19 +51 6.00 9:15 143 133-150 1322 165 162-168 3/4
25 58:20 2:17 6.25 9:06 145 137-148 1320 163 162-168 2/7
26 1:00:47 2:27 +1:09 6.50 9:47 143 126-148 1398 164 162-166 3/3
27 1:02:59 2:12 +2:39 6.75 8:50 140 113-149 1236 163 124-168 4/5
28 1:05:30 2:31 +20 7.00 10:03 140 120-148 1408 164 160-172 5/1
29 1:06:59 1:29 7.15 9:34 145 141-148 1388 166 164-170 3/3

Heart

9% 86% 5%
140bpm (152 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 114m, Desc 111m, Range 12m
Elevation Graph
Grade Bands

Cadence

164 (206 max)
Cadence Chart
Cadence Bands

Kit

  • Asics Pulse Gel 8 (Orange)
     
  • Garmin 45
    New at 2 November 2019

Benchmarks

Distance Time Mins/mi WAVA VO2max Fastest
400m 2:09 8:39 40.71% 27.8 More
800m 4:26 8:55 47.11% 28.7 More
1km 5:34 8:58 46.80% 29.2 More
Mile 9:36 9:36 47.66% 28.5 More
5k 34:40 11:10 45.67% 25.9 More
5 miles 59:07 11:49 43.95% 24.9 More
10k 1:12:29 11:40 44.84% 25.7 More

Predictions

Best WAVA 57.21%
Dist Time Per Mile WAVA
1M 8:20 8:20 54.87
5km 27:41 8:55 57.21
5M 45:51 9:10 56.66
10km 57:43 9:17 56.31
10M 1:35:35 9:34 55.83
Half 2:07:16 9:43 55.11
20M 3:19:18 9:58 55.50
Mara 4:25:20 10:08 56.09

Three Things You Saw Today

1 Snow
2 Squirrel
3 Slushy puddles

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.66
9.2%
13:10
NW
1.88
26.2%
13:11
N
0.82
11.5%
9:56
NE
0.72
10.1%
10:05
W
0.3
4.2%
11:14
E
0.46
6.4%
11:07
SW
0.39
5.4%
11:17
S
1.92
26.9%
12:32
SE

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