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Mon 15th Mar 2021 at 8:00am by Rosehip

Run > Long Run
  • Good
  • rain
  • windy
  • Time
    3:08:02
  • Miles
    13.31
  • Min/mi
    14:08
  • Pacing
    68.2%
  • WAVA
    41.74
  • Stride(cm)
    76
  • Cals
    1473
  • Cadence
    149
  • BPM
    140
  • %MHR
    78.4
  • B/mi
    1971
  • Asc(m)
    1277
  • Hillscore
    6
  • Surface
    Trail

Notes & Comments

Lots of jacket on jacket off faffery - weather forecast didn't mention quite so much rain. lots of extra walking - time on feet run no care about pace.
Had to check the map once as I didn't recognise one field
Forgot that I'd intended to go straight on towards the top of Northil/Bedford road on the way home and headed right down to Home Wood - see mud pic and 18-minute mile.
Quite tired now, have blisters :( doubt my socks will ever come clean.

Half a KMC mint gel - too strong flavour, like an extra strong mint, so wakes you up a bit
half a bounce ball
didn't drink enough water.
Split Summary
===
1) 1m - 13:09(13:09/m) 130/148bpm 114cal 4.56/5.51mph
2) 1m - 12:54(12:54/m) 143/151bpm 118cal 4.65/5.45mph
3) 1m - 13:00(13:00/m) 149/185bpm 123cal 4.61/5.41mph
4) 1m - 13:22(13:22/m) 145/166bpm 117cal 4.49/5.38mph
5) 1m - 13:43(13:43/m) 144/190bpm 113cal 4.38/5.26mph
6) 1m - 14:30(14:30/m) 145/168bpm 118cal 4.14/5.68mph
7) 1m - 15:03(15:03/m) 140/162bpm 100cal 3.99/5.76mph
8) 1m - 15:26(15:26/m) 131/159bpm 99cal 3.89/5.51mph
9) 1m - 13:29(13:29/m) 137/178bpm 104cal 4.45/5.66mph
10) 1m - 14:17(14:17/m) 140/167bpm 103cal 4.2/6.12mph
11) 1m - 18:16(18:16/m) 136/172bpm 117cal 3.29/5.66mph
12) 1m - 12:19(12:19/m) 142/158bpm 103cal 4.87/5.89mph
13) 1m - 13:40(13:40/m) 141/157bpm 109cal 4.39/5.51mph
14) 0.31m - 4:53(15:47/m) 122/149bpm 35cal 3.8/5.41mph
13:09 12:54 13:00 13:22 13:43 14:30 15:03 15:26 13:29 14:17 18:16 12:19 13:40 4:53
EdJ
Nice route ;-) Awaiting commentary...
GimmeMedals
What a lovely start to the week.
Sombrero
Brilliant miles :-)
EdJ
Well done on the mileage and time on feet. I guess before they did the drainage in Home Wood that bit would have been even worse.
Rosehip
The next bit, once you turn right is fine - but it wasn’t much better around the field edge before the wood
northernslowcoach
excellent miles, time on feet and mud finding!
Velociraptor
Good bit of long running and information gathering :)
RRR-CAZ 🇬🇧
Smashing half marathon 👍. Good time on feet
Rosehip
(Ed. as you probably realise, I meant left not right ^)
EdJ
You must have been reading James' "Get to the Pub by 4" route instructions!!
Bintmcskint
Nice!!

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 6:52 6:52 13:44 120 81-143 1648 149 106-168 2/1
1.00 13:09 6:17 12:34 141 130-148 1772 158 120-168 2/1
1.50 19:30 6:21 12:41 143 130-149 1814 159 124-168 3/1
2.00 26:41 7:11 +38 14:23 143 123-151 2057 155 118-168 6/2
2.50 33:19 6:38 13:16 149 140-185 1977 157 116-168 4/1
3.00 39:41 6:22 12:44 149 141-176 1897 160 112-166 3/8
3.50 46:58 7:17 +36 14:34 144 130-154 2097 150 108-170 5/4
4.00 54:35 7:37 +56 15:14 147 132-166 2240 157 116-170 4/3
4.50 1:01:24 6:49 13:38 142 120-190 1936 154 118-166 6/3
5.00 1:08:18 6:54 13:48 145 134-158 2000 152 106-168 14/2
5.50 1:15:27 7:10 14:20 142 131-154 2034 142 116-168 37/9
6.00 1:22:48 7:21 14:42 148 133-168 2176 146 118-178 20/30
6.50 1:32:27 9:38 +1:47 19:17 139 109-162 2680 151 112-168 12/9
7.00 1:39:37 7:10 14:21 140 126-157 2008 146 110-166 6/2
7.50 1:46:42 7:04 14:09 140 121-159 1980 149 118-168 4/2
8.00 1:55:04 8:22 16:44 123 92-143 2059 136 110-244 13/12
8.50 2:01:49 6:45 13:30 131 91-150 1770 148 110-166 2/5
9.00 2:08:32 6:43 13:27 143 127-178 1923 154 110-168 1/6
9.50 2:15:04 6:32 13:03 142 130-149 1853 155 118-240 0/14
10.00 2:22:49 7:45 15:30 138 122-167 2138 143 106-172 2/15
10.50 2:33:32 10:44 21:27 138 120-172 2960 136 84-170 4/10
11.00 2:41:05 7:33 15:05 132 117-152 1992 137 88-170 6/5
11.50 2:47:19 6:14 12:29 138 111-151 1722 155 122-170 1/11
12.00 2:53:24 6:05 12:10 146 136-158 1776 161 122-170 2/5
12.50 3:00:01 6:37 13:13 147 133-157 1943 152 118-170 1/2
13.00 3:07:04 7:03 14:07 135 116-154 1906 147 118-168 2/4
13.31 3:11:58 4:54 15:49 122 105-149 1930 133 118-168 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 190 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 8.5% 12:44
    21 3.8% 21:17
    15 3.0% 15:33

  • Cadence Distribution

    149 avge / 244 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 56.9 165 8.9 1:48:13 12:29
    Walk 40.6 126 4.4 1:18:50 17:44
    Still 1.3 - - 2:32 -
    Pause 1.2 - - 2:23 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:52 11:30 35.86% More
    800m 5:58 12:00 38.41% More
    1km 7:33 12:10 39.37% More
    Mile 12:17 12:17 40.85% More
    5k 41:01 13:12 42.31% More
    5 miles 1:07:42 13:32 41.49% More
    10k 1:27:46 14:07 39.85% More
    10 miles 2:22:22 14:14 40.60% More
    Half 3:08:25 14:23 41.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:12 8:12 61.20
    5km 32:19 10:24 53.70
    5M 57:29 11:30 48.87
    10km 1:14:47 12:02 46.76
    10M 2:13:01 13:18 43.45
    Half 3:04:27 14:05 41.52
    20M 5:07:49 15:23 38.31
    Mara 7:06:49 16:17 36.19

Photos



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