Sun 24th Jan 2021 at 8:00am by Flatlander

Run > Medium Long Run
  • cold
  • Time
    2:23:32
  • Miles
    14.50
  • Min/mi
    9:54
  • Pacing
    48%
  • WAVA
    58.63
  • Stride(cm)
    95
  • Cals
    1049
  • Cadence
    172
  • BPM
    135
  • %MHR
    74.9
  • B/mi
    1334
  • Asc(m)
    88
  • Surface
    Mixed

Notes & Comments

Extremely frosty, with intermittent ice patches, especially for the first 5 miles, which felt a lot slower than they actually were.
Cold -2C rising to 0C.
Garmin 245 GPS trace lost the first 4 miles. See the upload from the 235.

1) 1m - 10:14(10:14/m) 124/132bpm 79cal
2) 1m - 10:00(10:00/m) 133/137bpm 84cal
3) 1m - 10:10(10:10/m) 127/135bpm 72cal
4) 1m - 10:10(10:10/m) 130/135bpm 74cal Stop to speak to Alex from my club.
5) 1m - 10:13(10:13/m) 131/157bpm 76cal
6) 1m - 9:37(9:37/m) 138/153bpm 79cal
7) 1m - 10:30(10:30/m) 134/139bpm 77cal
8) 1m - 10:12(10:12/m) 134/138bpm 73cal Stop to speak to Fiona, Alex's wife.
9) 1m - 9:37(9:37/m) 133/136bpm 65cal
10) 1m - 10:53(10:53/m) 130/136bpm 71cal On rough grass of Midsummer Common, then cautiously over the frosty Cutter Ferry footbridge.
11) 1m - 9:52(9:52/m) 133/139bpm 63cal
12) 1m - 10:05(10:05/m) 136/142bpm 69cal Lost 0.25 mile after long stop to cross road.
Next 2 miles on the de-iced Busway.
13) 1m - 9:13(9:13/m) 143/147bpm 77cal
14) 1m - 8:22(8:22/m) 144/148bpm 71cal
15) 0.25m - 2:23(9:27/m) 144/147bpm 19cal
10:14 10:00 10:10 10:10 10:13 9:37 10:30 10:12 9:37 10:53 9:52 10:05 9:13 8:22 2:23

Pace

69% 18% 7% 5% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:09 5:09 10:18 122 106-132 1257 176 172-184 7/0
1.00 10:14 5:05 10:10 124 116-129 1262 177 166-184 2/5
1.50 15:11 4:57 9:53 133 122-137 1315 176 168-184 2/8
2.00 20:15 5:04 10:07 133 128-137 1346 175 170-180 2/3
2.50 25:21 5:06 10:13 129 121-135 1318 176 170-180 6/2
3.00 31:34 6:13 +1:12 12:27 124 98-133 1543 174 166-178 4/2
3.50 36:43 5:09 10:17 130 125-133 1338 173 164-178 3/8
4.00 46:38 9:55 +4:53 19:50 126 95-134 2498 177 170-186 3/4
4.50 52:06 5:28 10:57 125 121-132 1368 174 168-180 3/2
5.00 56:51 4:45 9:29 139 120-157 1318 173 156-178 3/1
5.50 1:01:27 4:36 9:12 136 127-146 1251 172 164-176 4/4
6.00 1:06:28 5:02 10:03 142 132-153 1427 172 168-176 3/1
6.50 1:11:30 5:02 10:04 134 131-136 1350 172 158-176 2/2
7.00 1:16:58 5:28 10:56 134 128-139 1465 169 162-174 2/5
7.50 1:23:19 6:21 +1:05 12:41 133 104-138 1688 172 160-176 3/5
8.00 1:28:16 4:57 9:54 134 130-137 1326 172 166-176 3/2
8.50 1:32:55 4:39 9:17 134 130-136 1244 171 168-174 3/1
9.00 1:37:54 4:59 9:58 132 126-135 1315 170 158-174 2/2
9.50 1:43:29 5:35 11:10 129 120-133 1442 167 158-174 2/2
10.00 1:48:46 5:17 10:35 132 129-135 1396 170 162-174 2/3
10.50 1:53:56 5:10 +17 10:20 130 126-134 1343 170 160-174 2/2
11.00 1:58:55 4:59 9:58 135 131-138 1345 171 164-176 3/1
11.50 2:05:14 6:19 +51 12:39 133 118-140 1682 168 86-180 3/1
12.00 2:09:51 4:37 9:13 139 136-142 1281 175 172-178 5/3
12.50 2:14:26 4:35 9:10 143 138-145 1310 173 170-176 5/5
13.00 2:19:05 4:39 9:18 144 142-147 1339 173 170-176 4/7
13.50 2:23:13 4:09 8:18 144 142-147 1195 171 166-172 1/3
14.00 2:27:26 4:12 8:24 145 140-148 1218 170 160-174 1/1
14.25 2:29:49 2:23 9:32 144 141-146 1372 169 166-172 1/0

Heart

135/157max
  • Show Beats/Mile

Elevation

Asc 88m, Range 17m, Flat prediction 2:23:32
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (186 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.1 172 14.2 2:22:13 10:25
Walk 0.9 98 0 1:21 6:12:27
Pause 4.0 - - 6:15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:37 48.71% More
800m 3:58 7:59 55.74% More
1km 5:01 8:05 57.37% More
Mile 8:17 8:17 59.24% More
5k 29:20 9:27 57.06% More
5 miles 49:08 9:50 55.82% More
10k 1:01:10 9:51 56.15% More
10 miles 1:40:27 10:03 56.71% More
Half 2:18:04 10:32 54.69% More

Predictions

Dist Time Per Mile WAVA
1M 8:26 8:26 58.19
5km 28:02 9:01 59.72
5M 46:26 9:17 59.07
10km 58:28 9:25 58.75
10M 1:36:48 9:41 58.85
Half 2:08:53 9:50 58.13
20M 3:21:50 10:06 58.83
Mara 4:28:43 10:15 58.92

Bespoke Fields

Amend your bespoke fields
Race Pace
HRV

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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