Sun 4th Apr 2021 at 8:00am by Flatlander

Run > Long Run
  • breezy
  • cold
  • Time
    2:37:16
  • Miles
    16.00
  • Min/mi
    9:50
  • Pacing
    82%
  • WAVA
    60.03
  • Stride(cm)
    95
  • Cals
    1110
  • Cadence
    171
  • BPM
    139
  • %MHR
    77
  • B/mi
    1362
  • Hillscore
    21
  • Surface
    Mixed

Notes & Comments

1 comments
Breezy and cold 1C, and didn't warm up enough to take off my coat.
Not fully recovered from Friday's good fartleks and a bit tired after yesterday's St. Ives' cycle ride, so this was just a steady slow run.
Nevertheless, I completed the intended 16 miles, despite a mishap, which the longest run since 20 miles on 1st March 2020.

1) 1m - 9:57(9:57/m) 149/166bpm 97cal
2) 1m - 10:17(10:17/m) 165/173bpm 112cal Up Bridge Road and up A14 interchange.
3) 1m - 9:54(9:54/m) 137/156bpm 75calUp Darwin Green.
4) 1m - 9:33(9:33/m) 137/140bpm 73cal
5) 1m - 9:55(9:55/m) 136/140bpm 71cal
6) 1m - 9:47(9:47/m) 133/137bpm 62cal
7) 1m - 9:39(9:39/m) 134/139bpm 63cal
8) 1m - 9:32(9:32/m) 135/145bpm 63cal
9) 1m - 10:08(10:08/m) 134/138bpm 58cal Elizabeth Way roundabout underpass.
10) 1m - 9:52(9:52/m) 134/137bpm 56cal
11) 1m - 9:46(9:46/m) 136/140bpm 63cal
12) 1m - 9:59(9:59/m) 136/142bpm 61cal Mishap
13) 1m - 9:48(9:48/m) 135/139bpm 59cal
14) 1m - 9:51(9:51/m) 139/142bpm 66cal
15) 1m - 9:38(9:38/m) 141/145bpm 65cal
16) 1m - 9:37(9:37/m) 142/147bpm 66cal
9:57 10:17 9:54 9:33 9:55 9:47 9:39 9:32 10:08 9:52 9:46 9:59 9:48 9:51 9:38 9:37
Fenland Flier
A good steady long run. I the mishap wasn't serious.

Pace

75% 22% 3% 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 4:54 4:54 9:48 133 91-153 1304 172 164-178 25/42
1.00 9:57 5:03 10:05 161 155-166 1624 175 170-178 16/17
1.50 15:15 5:18 10:36 166 163-169 1760 173 168-176 34/32
2.00 20:14 4:59 9:59 164 156-173 1637 172 168-178 19/25
2.50 25:10 4:56 9:52 139 132-156 1372 174 168-178 16/27
3.00 31:06 5:56 +58 11:52 133 115-140 1579 176 170-180 29/18
3.50 35:59 4:52 9:44 138 135-140 1343 176 170-178 30/24
4.00 40:40 4:41 9:22 136 133-139 1275 174 170-180 28/41
4.50 45:39 4:59 9:58 136 135-138 1356 172 164-178 24/30
5.00 50:35 4:56 9:52 136 131-140 1341 173 168-176 24/25
5.50 55:30 4:55 9:50 132 128-135 1298 173 170-176 37/42
6.00 1:00:22 4:52 9:45 134 130-137 1306 173 170-176 27/23
6.50 1:05:08 4:46 9:31 134 132-137 1276 173 168-176 25/25
7.00 1:10:23 5:16 +22 10:31 135 121-139 1420 170 108-178 37/24
7.50 1:15:03 4:40 9:20 136 132-145 1269 172 168-176 18/29
8.00 1:19:55 4:52 9:44 134 130-136 1305 172 162-176 35/27
8.50 1:24:55 4:59 9:58 135 131-137 1346 171 168-176 34/29
9.00 1:30:04 5:09 10:19 132 127-136 1361 171 164-176 19/37
9.50 1:35:01 4:57 9:54 133 130-137 1316 170 166-176 32/25
10.00 1:39:56 4:55 9:51 134 132-136 1319 170 166-174 23/21
10.50 1:44:53 4:57 9:53 136 132-139 1345 170 168-174 30/29
11.00 1:49:42 4:50 9:39 137 134-139 1323 169 164-174 25/28
11.50 1:54:38 4:55 9:50 137 133-140 1348 170 164-174 32/32
12.00 2:00:46 6:09 +1:05 12:18 136 113-142 1672 170 166-174 20/39
12.50 2:06:36 5:50 +1:06 11:39 132 105-139 1539 170 168-174 44/30
13.00 2:11:42 5:06 10:12 136 134-138 1387 168 162-174 27/38
13.50 2:16:36 4:54 9:48 140 136-142 1371 172 162-176 58/17
14.00 2:21:33 4:57 9:54 139 136-142 1376 170 166-174 22/38
14.50 2:26:27 4:54 9:48 142 138-145 1391 169 164-174 25/20
15.00 2:31:25 4:58 +14 9:56 140 135-144 1390 171 164-176 23/42
15.50 2:36:15 4:51 9:42 142 139-144 1377 170 166-174 51/31
16.00 2:41:02 4:47 9:33 143 140-147 1366 170 166-172 28/39
16.01 2:41:05 3 8:46 146 146-146 1279 172 172-172 0/0

Heart

139/173max
  • Show Beats/Mile

Elevation

Asc 0m, Range 52m, Flat prediction 2:37:25
Elevation Graph
Biggest Climbs (m) Min/mi
34 2.5% 10:01
23 6.4% 10:01
21 13.5% 9:38
19 8.9% 9:34
18 8.6% 9:06
15 12.1% 9:48
See your biggest climbs

Cadence

171 (184 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.8 171 16 2:37:29 9:58
Walk 0.9 105 0 1:31 5:07:36
Still 0.0 - - 1 -
Pause 1.3 - - 2:04 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:45 43.07% More
800m 4:31 9:05 49.46% More
1km 5:44 9:13 50.81% More
Mile 9:24 9:24 52.70% More
5k 30:03 9:40 56.22% More
5 miles 48:38 9:44 56.94% More
10k 1:00:56 9:48 56.92% More
10 miles 1:39:20 9:56 57.93% More
Half 2:10:53 10:00 58.28% More

Predictions

Dist Time Per Mile WAVA
1M 8:19 8:19 59.54
5km 27:41 8:55 61.03
5M 45:50 9:10 60.42
10km 57:42 9:17 60.12
10M 1:35:34 9:33 60.21
Half 2:07:14 9:43 59.49
20M 3:19:14 9:58 60.21
Mara 4:25:15 10:07 60.30

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