Sun 18th Apr 2021 at 12:00pm by GimmeMedals
Run > Long Run
-
Time
2:10:38
-
Miles
10.07
-
Min/mi
12:58
-
Pacing
60%
-
WAVA
45.44
-
Stride(cm)
81
-
Cals
1307
-
Cadence
154
-
BPM
137
-
%MHR
82.2
-
B/mi
1780
-
Surface
Mixed
Notes & Comments
12 comments
Wowsers. I set out to do at least 8 miles and am so happy with 10. I stopped for a while in the 4th mile to watch 3 roe deer that ran across in front of me then played in the field. Mile 8 was slow because I found a narrow footpath, rutted with tree roots, alongside a beck and decided to go that way. I can’t believe I kept pretty much to 60:30 for the full 10 miles and my last mile was as fast as the 2nd.
I could have kept going. That’s the beauty of jeffing!
Split Summary
===
1) 1m - 12:26(12:26/m) 131/146bpm 130cal
2) 1m - 12:16(12:16/m) 142/157bpm 138cal
3) 1m - 12:17(12:17/m) 132/154bpm 119cal
4) 1m - 14:19(14:19/m) 135/152bpm 136cal
5) 1m - 13:43(13:43/m) 133/153bpm 131cal
6) 1m - 12:15(12:15/m) 140/154bpm 124cal
7) 1m - 13:13(13:13/m) 137/153bpm 122cal
8) 1m - 14:45(14:45/m) 138/152bpm 134cal
9) 1m - 12:26(12:26/m) 145/158bpm 130cal
10) 1m - 12:16(12:16/m) 148/156bpm 134cal
11) 0.07m - 42(10:16/m) 160/166bpm 9cal
12:26 12:16 12:17 14:19 13:43 12:15 13:13 14:45 12:26 12:16 42
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
6:12 |
6:12 |
12:25 |
123 78-142 |
1527 |
154 108-170 |
6/3 |
1.00 |
12:25 |
6:13 |
12:25 |
136 123-146 |
1689 |
158 114-240 |
6/5 |
1.50 |
18:32 |
6:07 |
12:14 |
141 132-156 |
1724 |
152 114-236 |
7/5 |
2.00 |
24:41 |
6:09 |
12:19 |
142 132-153 |
1749 |
159 114-242 |
7/8 |
2.50 |
30:55 |
6:13 |
12:26 |
137 125-154 |
1704 |
150 114-172 |
4/7 |
3.00 |
40:04 |
9:09 +3:06
|
18:19 |
125 94-150 |
2289 |
150 82-172 |
4/6 |
3.50 |
46:54 |
6:50 |
13:40 |
137 126-152 |
1873 |
161 114-238 |
3/5 |
4.00 |
54:23 |
7:29 |
14:58 |
133 106-151 |
1991 |
147 38-232 |
4/6 |
4.50 |
1:04:07 |
9:43 +2:23
|
19:27 |
127 89-146 |
2470 |
154 108-232 |
9/5 |
5.00 |
1:10:30 |
6:23 |
12:46 |
139 127-153 |
1775 |
154 116-232 |
5/6 |
5.50 |
1:16:45 |
6:15 |
12:30 |
140 131-154 |
1749 |
156 114-234 |
7/3 |
6.00 |
1:22:44 |
6:00 |
11:59 |
141 132-149 |
1690 |
157 116-242 |
4/8 |
6.50 |
1:29:10 |
6:26 |
12:51 |
137 114-153 |
1761 |
153 108-242 |
5/5 |
7.00 |
1:35:58 |
6:48 |
13:35 |
137 119-149 |
1861 |
149 112-240 |
6/4 |
7.50 |
1:42:51 |
6:53 |
13:47 |
139 111-152 |
1915 |
148 82-232 |
7/4 |
8.00 |
1:50:42 |
7:52 |
15:43 |
136 111-149 |
2138 |
152 114-234 |
5/4 |
8.50 |
1:56:57 |
6:15 |
12:30 |
143 123-154 |
1787 |
162 116-246 |
8/3 |
9.00 |
2:03:08 |
6:11 |
12:22 |
147 139-157 |
1818 |
155 112-172 |
7/7 |
9.50 |
2:09:19 |
6:11 |
12:21 |
148 140-153 |
1829 |
156 114-172 |
5/7 |
10.00 |
2:15:24 |
6:05 |
12:10 |
149 143-156 |
1813 |
160 108-246 |
7/6 |
10.07 |
2:16:07 |
43 |
10:24 |
161 157-166 |
1675 |
169 164-172 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
66.4 |
169 |
8 |
1:28:34 |
11:43 |
Walk |
28.3 |
117 |
2 |
40:08 |
19:38 |
Still |
1.4 |
- |
- |
1:56 |
- |
Pause |
3.9 |
- |
- |
5:29 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:47 |
11:12 |
36.51% |
More |
800m |
5:49 |
11:42 |
38.87% |
More |
1km |
7:21 |
11:50 |
39.99% |
More |
Mile |
12:02 |
12:02 |
41.44% |
More |
5k |
39:24 |
12:41 |
44.26% |
More |
5 miles |
1:04:44 |
12:57 |
44.01% |
More |
10k |
1:24:26 |
13:35 |
42.28% |
More |
10 miles |
2:15:18 |
13:32 |
43.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:37 |
9:37 |
51.88 |
5km |
34:36 |
11:08 |
50.39 |
5M |
59:14 |
11:51 |
48.10 |
10km |
1:15:43 |
12:11 |
47.14 |
10M |
2:09:36 |
12:58 |
45.45 |
Half |
2:55:51 |
13:25 |
43.79 |
20M |
4:43:37 |
14:11 |
42.82 |
Mara |
6:24:48 |
14:41 |
41.85 |
Three Things You Saw Today
1 3 roe deer
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Brilliant 👏
That's terrific GM, great mileage and great average pace for the run. Yesterday's rest has done you good, not the mileage I was expecting from you. 🏃♀️🏃♀️
Thank you and thanks for the nudge this morning 👍
My goodness! Well done
Your welcome, not quite done by lunchtime though
There’s a good reason for that - I’ll blog later after I’ve had my beer in the garden 🍺
Well deserved.
Well done!👍
That’s a fantastic run 👍
Wow, awesome!
This is brilliant
A belter, well done!