Fri 14th May 2021 at 6:00pm by SeanMc

Run > Marathon Pace
  • heavy rain
  • cold
  • Time
    2:19:55
  • Miles
    20.01
  • Min/mi
    7:00
  • Pacing
    89%
  • WAVA
    78.53
  • Stride(cm)
    125
  • Cals
    1798
  • Cadence
    184
  • BPM
    140
  • %MHR
    81.6
  • B/mi
    976
  • Asc(m)
    464
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

2 comments
Split Summary
===
1) 1m - 6:53(6:53/m) 118/137bpm [812b/mi] 75cal 8.72/11.35mph
2) 1m - 7:10(7:10/m) 134/138bpm [959b/mi] 92cal 8.38/8.81mph
3) 1m - 7:09(7:09/m) 134/140bpm [958b/mi] 91cal 8.39/9.16mph
4) 1m - 6:59(6:59/m) 134/137bpm [935b/mi] 88cal 8.6/8.72mph
5) 1m - 6:59(6:59/m) 134/139bpm [937b/mi] 88cal 8.58/8.77mph
6) 1m - 6:56(6:56/m) 136/139bpm [943b/mi] 88cal 8.65/8.81mph
7) 1m - 6:53(6:53/m) 137/178bpm [942b/mi] 88cal 8.72/8.89mph
8) 1m - 6:51(6:51/m) 139/146bpm [952b/mi] 89cal 8.76/9.08mph
9) 1m - 6:52(6:52/m) 141/184bpm [968b/mi] 91cal 8.74/8.89mph
10) 1m - 6:52(6:52/m) 140/144bpm [962b/mi] 90cal 8.73/9.48mph
11) 1m - 7:37(7:37/m) 139/156bpm [1058b/mi] 92cal 7.88/10.21mph
12) 1m - 7:01(7:01/m) 141/145bpm [990b/mi] 90cal 8.55/8.89mph
13) 1m - 6:56(6:56/m) 141/145bpm [978b/mi] 88cal 8.65/9mph
14) 1m - 6:54(6:54/m) 139/147bpm [959b/mi] 82cal 8.7/10.25mph
15) 1m - 6:54(6:54/m) 140/146bpm [966b/mi] 85cal 8.69/9.04mph
16) 1m - 6:52(6:52/m) 145/152bpm [997b/mi] 91cal 8.73/8.93mph
17) 1m - 6:57(6:57/m) 146/151bpm [1016b/mi] 94cal 8.62/8.83mph
18) 1m - 7:18(7:18/m) 148/153bpm [1081b/mi] 100cal 8.21/8.79mph
19) 1m - 6:58(6:58/m) 149/159bpm [1039b/mi] 97cal 8.61/8.83mph
20) 1m - 6:51(6:51/m) 152/155bpm [1040b/mi] 99cal 8.77/9.08mph
21) 0.01m - 3(5:23/m) 153/154bpm [825b/mi] 11.13/8.85mph

Very heavy rain for first 12+ miles then eased, only stopped raiing for about 2 miles (mile 15 and 16), very cold. so cold at the start actually picked up the pace after 3rd mile to try to get warmer. Was originally intending doing 4 x 5 mile loops but weather was so bad the rods were too dangerous for Steven to cycle safely on so stuck mainly to the cycle path and ran out to rhyl and back.

After work. Usual pre run regeine (2 x weetabix drinks , 500ml of high 5 and a gel), 3 x gels during run and about 5-600mls of high 5.

Once I warrmed up ran very well. Interestingly when the rain stopped for mile 15 qnd 16 I got very very cold so was happy when it started to rain again. Rain at the start was also freezing cold.

Very very happy with pace and overall time.
6:53 7:10 7:09 6:59 6:59 6:56 6:53 6:51 6:52 6:52 7:37 7:01 6:56 6:54 6:54 6:52 6:57 7:18 6:58 6:51 3
SeanMc
thanks, was freezing cold in 2nd and third miles, so picked it up to warm myself up, stopped for a pee mile 11 (7:37) and up the steep hill fro the beach on mile 18 (7:18), all others sub 7 so very very happy :-)
SeanMc
My fastest training 20 miler since october 2000 :-)

Pace

1% 2% 28% 66% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 6:52 6:52 6:52 118 95-137 810 188 182-198 42/73
2.00 14:02 7:10 7:10 134 130-138 959 185 180-192 52/38
3.00 21:11 7:09 7:09 134 125-139 958 183 178-190 42/57
4.00 28:09 6:59 6:59 134 130-136 935 181 178-190 24/34
5.00 35:09 6:59 6:59 134 131-139 937 182 178-186 30/28
6.00 42:05 6:56 6:56 136 134-138 943 182 178-190 28/29
7.00 48:57 6:53 6:53 138 134-176 949 182 178-190 26/22
8.00 55:48 6:51 6:51 139 136-145 952 182 178-188 27/28
9.00 1:02:40 6:52 6:52 144 137-184 988 182 178-186 25/21
10.00 1:09:32 6:52 6:52 140 136-144 962 182 178-190 31/38
11.00 1:17:09 7:37 7:37 139 112-156 1058 184 122-198 24/20
12.00 1:24:10 7:01 7:01 141 138-144 991 182 178-186 30/28
13.00 1:31:06 6:56 6:56 141 135-145 978 182 124-190 34/36
14.00 1:38:00 6:54 6:54 139 122-145 959 183 180-190 28/36
15.00 1:44:54 6:54 6:54 140 135-145 967 182 178-190 27/19
16.00 1:51:47 6:52 6:52 145 142-152 997 184 180-190 23/29
17.00 1:58:44 6:57 6:57 146 144-151 1016 185 180-190 28/22
18.00 2:06:02 7:18 7:18 148 144-153 1081 185 182-190 43/40
19.00 2:13:01 6:58 6:58 150 145-159 1046 186 182-192 35/35
20.00 2:19:51 6:51 6:51 152 150-155 1040 188 184-194 41/31
20.01 2:19:55 4 6:33 154 154-154 1008 188 188-188 0/0

Heart

140/184max
  • Show Beats/Mile

Elevation

Asc 464m, Range 73m, Flat prediction 2:19:53
Elevation Graph
Biggest Climbs (m) Min/mi
27 6.7% 6:31
25 13.1% 8:47
22 9.0% 7:10
16 8.1% 6:49
14 6.7% 6:46
13 6.2% 6:49
See your biggest climbs

Cadence

184 (198 max) Stride Length: 125cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.4 183 20 2:19:02 6:58
Walk 0.4 123 0 33 16:35
Still 0.2 - - 20 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:37 6:29 53.97% More
800m 3:20 6:42 62.20% More
1km 4:12 6:45 64.31% More
Mile 6:48 6:48 67.30% More
5k 21:15 6:51 73.40% More
5 miles 34:20 6:52 74.20% More
10k 42:45 6:53 74.52% More
10 miles 1:09:32 6:57 75.86% More
Half 1:31:14 6:58 76.57% More
20 miles 2:19:51 7:00 78.53% More

Predictions

Dist Time Per Mile WAVA
1M 5:51 5:51 78.29
5km 19:26 6:15 80.29
5M 32:10 6:26 79.21
10km 40:30 6:31 78.67
10M 1:07:04 6:42 78.65
Half 1:29:18 6:49 77.62
20M 2:19:51 7:00 78.54
Mara 3:06:11 7:06 78.66
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