Sun 28th Mar 2021 at 9:00am by Flatlander

Run > Medium Long Run
  • windy
  • Time
    2:19:46
  • Miles
    13.50
  • Min/mi
    10:21
  • Pacing
    57%
  • WAVA
    55.80
  • Stride(cm)
    92
  • Cals
    983
  • Cadence
    169
  • BPM
    127
  • %MHR
    70.7
  • B/mi
    1317
  • Hillscore
    27
  • Surface
    Mixed

Notes & Comments

2 comments
Awful run, not a single run under 10mm.
Woken up umpteen times by the wind during the night and felt very tired. Yesterday's potato planting might not have helped although that had felt easy.
Windy 30+mph.
I had wanted to run 15 miles but I left off the 2 miles loop I should have included.
This was only 13.5 miles? I feel as if I have done a hard 20 miles. I didn't enjoy any of it.

1) 1m - 10:06(10:06/m) 129/133bpm 85cal
2) 1m - 10:48(10:48/m) 128/131bpm 88cal
3) 1m - 10:23(10:23/m) 125/132bpm 76cal Stop to take off my raincoat and remove grit from my sock.
4) 1m - 10:04(10:04/m) 127/132bpm 75cal
5) 1m - 10:29(10:29/m) 124/129bpm 75cal
6) 1m - 10:11(10:11/m) 124/129bpm 69cal Stop to remove more grit from my sock.
7) 1m - 10:13(10:13/m) 126/131bpm 69cal
8) 1m - 10:07(10:07/m) 129/133bpm 73cal
9) 1m - 10:06(10:06/m) 130/136bpm 70cal
10) 1m - 10:20(10:20/m) 129/131bpm 66cal
11) 1m - 10:22(10:22/m) 129/132bpm 67cal
12) 1m - 10:35(10:35/m) 129/135bpm 69cal
13) 1m - 10:47(10:47/m) 129/136bpm 67cal Exploring a trail in a small woods
14) 0.5m - 5:15(10:32/m) 131/134bpm 34cal
10:06 10:48 10:23 10:04 10:29 10:11 10:13 10:07 10:06 10:20 10:22 10:35 10:47 5:15
Fenland Flier
The wind is terrible today and would be tiring for anyone. Recovery pace but not recovery mileage or weather.
Flatlander
Yes, recovery pace but not recovery effort. It was the disrupted sleep that made it so hard.

Pace

93% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:00 5:00 9:59 122 79-133 1219 169 156-176 30/40
1.00 10:07 5:07 10:14 132 129-133 1352 171 166-174 26/28
1.50 15:39 5:32 11:04 129 126-131 1427 170 164-174 41/24
2.00 20:55 5:17 10:33 127 124-130 1340 170 166-174 27/27
2.50 26:13 5:17 10:35 126 123-128 1333 170 166-174 38/54
3.00 34:33 8:21 +3:16 16:41 122 72-132 2036 171 168-176 26/25
3.50 39:28 4:55 9:50 127 124-132 1249 173 164-178 30/35
4.00 44:38 5:09 10:19 126 122-128 1299 172 164-176 52/34
4.50 50:01 5:23 10:46 125 123-129 1345 169 166-174 29/39
5.00 55:07 5:06 10:12 122 120-125 1245 171 168-176 23/27
5.50 1:01:51 6:44 +1:41 13:28 122 103-128 1642 172 168-178 26/21
6.00 1:07:22 5:31 +23 11:02 125 113-129 1380 170 110-176 25/16
6.50 1:12:26 5:05 10:09 126 123-129 1279 172 168-176 46/62
7.00 1:17:50 5:23 +15 10:46 126 117-131 1358 171 116-176 42/35
7.50 1:22:51 5:02 10:03 129 125-132 1297 173 166-178 29/26
8.00 1:27:57 5:06 10:11 129 125-132 1314 172 168-176 42/35
8.50 1:32:57 5:01 10:01 132 128-136 1322 171 166-176 35/50
9.00 1:38:03 5:05 10:11 128 123-133 1302 169 160-174 31/37
9.50 1:43:09 5:06 10:12 129 126-131 1316 169 164-174 28/32
10.00 1:48:23 5:14 10:28 128 123-130 1340 169 164-172 50/42
10.50 1:53:35 5:12 10:24 130 127-132 1352 169 166-172 33/36
11.00 1:58:45 5:10 10:21 129 128-131 1334 168 164-170 42/38
11.50 2:04:36 5:51 +29 11:43 128 111-132 1499 164 102-170 37/31
12.00 2:09:49 5:13 10:26 130 115-135 1356 171 166-174 33/38
12.50 2:18:46 8:57 +3:16 17:54 126 100-136 2254 163 80-176 28/25
13.00 2:23:52 5:06 10:11 131 128-134 1334 167 164-170 18/31
13.50 2:29:07 5:15 10:32 131 129-134 1380 166 162-170 38/26

Heart

127/136max
  • Show Beats/Mile

Elevation

Asc 0m, Range 49m, Flat prediction 2:19:19
Elevation Graph
Biggest Climbs (m) Min/mi
30 27.4% 10:03
24 13.5% 11:26
21 9.2% 9:50
21 18.9% 11:44
20 10.5% 10:30
18 16.8% 10:16
See your biggest climbs

Cadence

169 (178 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.7 169 13.5 2:19:26 10:45
Walk 2.6 96 0 4:06 7:50:12
Pause 3.6 - - 5:35 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:17 9:13 40.28% More
800m 4:52 9:48 45.39% More
1km 6:06 9:49 47.26% More
Mile 9:54 9:54 49.54% More
5k 31:33 10:09 53.05% More
5 miles 51:22 10:16 53.40% More
10k 1:04:21 10:21 53.38% More
10 miles 1:48:21 10:50 52.57% More
Half 2:24:57 11:04 52.09% More

Predictions

Dist Time Per Mile WAVA
1M 8:51 8:51 55.45
5km 29:27 9:29 56.84
5M 48:46 9:45 56.24
10km 1:01:24 9:53 55.94
10M 1:41:41 10:10 56.02
Half 2:15:23 10:20 55.34
20M 3:32:00 10:36 56.01
Mara 4:42:16 10:46 56.09

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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