Running > Medium Long Run

14th Jan 2021 at 9am by MarkyMarkMark (3M)

  • 29:14
    Time
  • 3.03
    Miles
  • 9:39
    Min/mi
  • 52.87
    WAVA
  • 427
    Cals
  • 163
    Cadence
  • 145
    bpm
  • Road
    Surface

 

Notes & Comments

  • snow
  • very cold
 1 comments
9:25 10:11 9:21 17
I do think you're mad, looking ahead made me do my longer run yesterday although I appreciate you would have been working.
A recovery run for me today but I can easily skip that because it's basically miles in legs.

Map

Pin Map

Pace

9% 16% 16% 25% 27% 6%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm Ascent mtrs
1 1:11 1:11 0.13 9:30 130 111-148 1235 169 162-170 4/1
2 2:25 1:14 +26 0.25 9:50 144 139-152 1417 167 166-170 2/1
3 3:31 1:06 0.38 8:47 146 143-149 1282 166 164-170 3/3
4 4:36 1:05 0.50 8:41 149 146-151 1293 163 160-168 0/7
5 5:47 1:11 0.63 9:32 148 146-149 1410 163 162-164 4/1
6 7:03 1:16 +1:25 0.75 10:04 135 120-145 1360 152 98-166 1/3
7 8:19 1:16 +47 0.88 10:09 135 127-141 1370 164 94-170 5/1
8 9:23 1:04 1.00 8:35 146 139-149 1252 164 156-168 1/6
9 10:33 1:10 +15 1.13 9:17 150 145-156 1392 167 160-170 2/3
10 11:39 1:06 1.25 8:45 147 146-149 1286 168 166-170 1/2
11 12:50 1:11 +26 1.38 9:28 148 141-151 1400 162 124-168 3/4
12 14:52 2:03 +1 1.50 16:22 139 124-147 2275 169 102-232 3/1
13 16:02 1:10 1.63 9:20 142 129-152 1325 168 164-170 5/0
14 17:17 1:15 +16 1.75 9:58 149 145-152 1486 163 110-170 2/1
15 18:27 1:10 +18 1.88 9:19 150 144-153 1398 166 162-170 4/1
16 19:33 1:06 2.00 8:49 149 144-151 1314 166 162-168 1/3
17 20:42 1:09 +39 2.13 9:12 145 140-151 1333 166 160-168 1/2
18 21:49 1:07 +31 2.25 8:59 144 139-148 1293 165 160-168 2/1
19 22:58 1:09 2.38 9:10 150 146-151 1376 163 158-168 2/4
20 24:07 1:09 +24 2.50 9:12 150 146-153 1379 159 94-164 2/1
21 25:16 1:09 +26 2.63 9:12 146 142-150 1343 163 160-168 2/2
22 26:28 1:12 +12 2.75 9:33 149 143-151 1423 159 112-164 0/7
23 27:36 1:08 2.88 9:07 148 144-152 1350 162 162-164 1/1
24 28:55 1:19 3.00 10:30 149 146-152 1564 162 162-164 3/2
25 29:13 18 3.03 10:24 150 150-151 1561 151 116-164 0/1

Heart

6% 80% 13%
145bpm (156 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Elevation

Asc 60m, Desc 62m, Range 14m
Elevation Graph
Grade Bands

Cadence

163 (232 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 8:40 40.66% 27.8 More
800m 4:37 9:18 45.17% 27.3 More
1km 6:08 9:52 42.55% 26.1 More
Mile 10:53 10:53 42.01% 24.6 More

Predictions

Best WAVA 52.76%
Dist Time Per Mile WAVA
1M 9:02 9:02 50.62
5km 30:01 9:40 52.76
5M 49:43 9:57 52.25
10km 1:02:35 10:04 51.93
10M 1:43:39 10:22 51.49
Half 2:18:00 10:32 50.82
20M 3:36:06 10:48 51.18
Mara 4:47:42 10:59 51.73

Three Things You Saw Today

1 Snow
2 River
3 Wetness

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.27
8.8%
11:40
NW
0.44
14.7%
10:29
N
0.08
2.6%
11:12
NE
0.37
12.2%
16:12
W
0.25
8.3%
10:50
E
0.82
27.2%
10:43
SW
0.6
19.8%
11:56
S
0.19
6.4%
10:19
SE

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