Sun 18th Jul 2021 at 5:03am by Rrunner
Run > Long Run
- Amazing
- v warm
-
Time
2:07:08
-
Miles
15.54
-
Min/mi
8:11
-
Pacing
90%
-
WAVA
57.30
-
Stride(cm)
119
-
Cals
1644
-
Cadence
166
-
BPM
148
-
%MHR
80.2
-
B/mi
1214
-
Asc(m)
244
-
Hillscore
19
-
Surface
Road
Notes & Comments
First of what I'd consider the "long" long runs for London. Anything past half distance is a real long one these days. Felt good. Got put there early doors to avoid the heat. So early the sun wasn't properly up for the first half hour or so. Warmed up in the second hour though. Didn't enjoy the run back down Greengate but there wasn't anywhere else to go to get home on the distance needed.
90.8k for the week done. Milage is decent for London but still a long way to go.
Split Summary
===
1) 1km - 5:10(5:10/km) 131/143bpm [677b/km] 63cal
2) 1km - 5:14(5:14/km) 145/149bpm [758b/km] 71cal
3) 1km - 5:05(5:05/km) 147/151bpm [746b/km] 69cal
4) 1km - 5:11(5:11/km) 151/155bpm [783b/km] 71cal
5) 1km - 5:26(5:26/km) 157/160bpm [853b/km] 77cal
6) 1km - 5:08(5:08/km) 155/162bpm [797b/km] 71cal
7) 1km - 5:18(5:18/km) 150/158bpm [795b/km] 70cal
8) 1km - 5:08(5:08/km) 148/155bpm [760b/km] 65cal
9) 1km - 5:08(5:08/km) 150/158bpm [769b/km] 69cal
10) 1km - 5:03(5:03/km) 149/156bpm [752b/km] 66cal
11) 1km - 4:59(4:59/km) 147/153bpm [732b/km] 64cal
12) 1km - 5:10(5:10/km) 149/155bpm [769b/km] 66cal
13) 1km - 4:56(4:56/km) 145/147bpm [715b/km] 61cal
14) 1km - 5:05(5:05/km) 145/150bpm [736b/km] 63cal
15) 1km - 5:03(5:03/km) 147/150bpm [741b/km] 63cal
16) 1km - 4:55(4:55/km) 141/147bpm [694b/km] 61cal
17) 1km - 5:04(5:04/km) 149/155bpm [755b/km] 65cal
18) 1km - 4:57(4:57/km) 149/153bpm [738b/km] 64cal
19) 1km - 4:59(4:59/km) 146/150bpm [727b/km] 62cal
20) 1km - 4:56(4:56/km) 148/152bpm [729b/km] 63cal
21) 1km - 5:08(5:08/km) 151/157bpm [774b/km] 66cal
22) 1km - 5:08(5:08/km) 152/154bpm [780b/km] 66cal
23) 1km - 5:10(5:10/km) 151/157bpm [781b/km] 64cal
24) 1km - 4:54(4:54/km) 151/154bpm [741b/km] 63cal
25) 1km - 4:53(4:53/km) 151/158bpm [737b/km] 61cal
26) 0.01km - 2(3:16/km) 158/158bpm [516b/km]
5:10 5:14 5:05 5:11 5:26 5:08 5:18 5:08 5:08 5:03 4:59 5:10 4:56 5:05 5:03 4:55 5:04 4:57 4:59 4:56 5:08 5:08 5:10 4:54 4:53 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:59 |
4:59 +50
|
9:58 |
129 64-142 |
1286 |
170 92-190 |
7/2 |
1.00 |
9:08 |
4:09 |
8:19 |
144 140-146 |
1197 |
170 168-174 |
5/2 |
1.50 |
13:22 |
4:14 |
8:28 |
148 144-151 |
1253 |
167 164-170 |
16/0 |
2.00 |
17:26 |
4:03 |
8:06 |
147 144-150 |
1192 |
168 166-172 |
4/2 |
2.50 |
21:38 |
4:12 |
8:24 |
152 149-156 |
1277 |
167 164-168 |
19/0 |
3.00 |
25:58 |
4:21 |
8:42 |
157 154-160 |
1365 |
164 162-166 |
30/0 |
3.50 |
30:12 |
4:13 |
8:26 |
156 149-162 |
1317 |
164 160-168 |
16/5 |
4.00 |
34:16 |
4:04 |
8:08 |
149 140-160 |
1213 |
163 162-166 |
5/18 |
4.50 |
38:41 |
4:26 |
8:51 |
154 143-158 |
1364 |
164 162-166 |
28/0 |
5.00 |
42:43 |
4:02 |
8:03 |
146 143-155 |
1176 |
165 162-168 |
1/19 |
5.50 |
46:52 |
4:09 |
8:18 |
149 144-155 |
1238 |
164 162-166 |
11/3 |
6.00 |
50:58 |
4:06 |
8:11 |
151 145-158 |
1236 |
165 162-170 |
8/3 |
6.50 |
54:56 |
3:58 |
7:57 |
147 144-150 |
1168 |
166 164-170 |
0/12 |
7.00 |
59:03 |
4:06 |
8:13 |
149 144-155 |
1224 |
164 162-166 |
7/4 |
7.50 |
1:03:10 |
4:07 |
8:15 |
148 141-154 |
1220 |
164 162-166 |
6/11 |
8.00 |
1:07:08 |
3:58 |
7:57 |
145 143-147 |
1152 |
167 164-170 |
0/14 |
8.50 |
1:11:13 |
4:04 |
8:09 |
145 139-150 |
1181 |
165 162-168 |
6/17 |
9.00 |
1:15:15 |
4:03 |
8:05 |
146 142-150 |
1181 |
166 164-168 |
3/5 |
9.50 |
1:19:20 |
4:04 |
8:09 |
145 136-150 |
1181 |
164 160-168 |
1/27 |
10.00 |
1:23:20 |
4:00 |
8:00 |
142 132-150 |
1137 |
167 160-170 |
1/19 |
10.50 |
1:27:23 |
4:03 |
8:05 |
149 146-155 |
1206 |
167 164-170 |
6/10 |
11.00 |
1:31:18 |
3:56 |
7:52 |
149 144-153 |
1171 |
167 162-170 |
3/8 |
11.50 |
1:35:20 |
4:01 |
8:03 |
148 143-150 |
1191 |
167 162-170 |
1/11 |
12.00 |
1:39:26 |
4:06 |
8:12 |
146 143-152 |
1197 |
167 164-170 |
3/8 |
12.50 |
1:43:20 |
3:54 |
7:48 |
149 145-152 |
1163 |
166 164-168 |
5/6 |
13.00 |
1:47:27 |
4:07 |
8:14 |
152 146-157 |
1251 |
165 162-168 |
12/3 |
13.50 |
1:51:37 |
4:10 |
8:21 |
151 145-154 |
1260 |
165 162-168 |
8/5 |
14.00 |
1:56:02 |
4:25 |
8:50 |
153 147-157 |
1352 |
164 162-172 |
7/2 |
14.50 |
1:59:50 |
3:48 |
7:35 |
150 146-152 |
1138 |
166 162-170 |
1/5 |
15.00 |
2:03:52 |
4:02 |
8:05 |
151 149-154 |
1220 |
166 162-168 |
2/3 |
15.50 |
2:07:43 |
3:51 |
7:42 |
151 144-158 |
1163 |
166 162-170 |
2/10 |
15.54 |
2:08:00 |
17 |
6:44 |
158 157-158 |
1063 |
166 164-166 |
1/0 |
Elevation
Biggest Climbs (m) |
Min/mi |
100 2.1% |
8:25
|
29 3.6% |
8:46
|
17 2.0% |
8:18
|
15 2.5% |
8:27
|
15 1.4% |
8:18
|
14 2.1% |
8:15
|
See your biggest climbs
|
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
165 |
15.5 |
2:07:32 |
8:12 |
Walk |
0.4 |
104 |
0 |
28 |
INF:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:57 |
45.24% |
More |
800m |
3:42 |
7:27 |
48.74% |
More |
1km |
4:44 |
7:38 |
49.76% |
More |
Mile |
7:44 |
7:44 |
52.19% |
More |
5k |
24:50 |
8:00 |
55.31% |
More |
5 miles |
40:07 |
8:01 |
55.61% |
More |
10k |
49:59 |
8:03 |
55.67% |
More |
10 miles |
1:20:47 |
8:05 |
56.88% |
More |
Half |
1:46:52 |
8:09 |
56.84% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:41 |
6:41 |
60.45 |
5km |
22:35 |
7:16 |
60.82 |
5M |
37:38 |
7:32 |
59.28 |
10km |
47:32 |
7:39 |
58.55 |
10M |
1:19:12 |
7:55 |
58.01 |
Half |
1:45:50 |
8:05 |
56.95 |
20M |
2:46:41 |
8:20 |
57.30 |
Mara |
3:42:43 |
8:30 |
57.18 |
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