Sat 24th Jul 2021 at 8:57am by Bintmcskint

Run > Long Run

  • Time
    2:08:02
  • Miles
    11.50
  • Min/mi
    11:08
  • Pacing
    61%
  • WAVA
    53.28
  • Stride(cm)
    84
  • Cals
    870
  • Cadence
    173
  • Asc(m)
    355
  • Hillscore
    31
  • Surface
    Road

Notes & Comments

5 comments
Eddie said: 2hrs
Putting 2 hrs as think you should go somewhere so 90 mins seems not worth the train journey...but don't want to overdo the first week of build but as think as long as you take it easy it will be ok!

Still feeling lumpen and heavy and unfit but I really enjoyed this.
Took it easy, walked the hills that felt like they needed to be walked, and I clearly still had energy at the end :-)
Sleepy now, though, which will not not make for a focused energy for writing my annual appraisal :-)

Split Summary
===
1) 1m - 12:12(12:12/m) 70cal 4.92/6.37mph
2) 1m - 11:55(11:55/m) 70cal 5.04/6.64mph
3) 1m - 12:42(12:42/m) 62cal 4.72/6.01mph
4) 1m - 11:09(11:09/m) 74cal 5.38/7.33mph
5) 1m - 12:26(12:26/m) 69cal 4.83/7.33mph
6) 1m - 11:45(11:45/m) 76cal 5.1/6.87mph
7) 1m - 10:19(10:19/m) 84cal 5.82/6.7mph
8) 1m - 10:11(10:11/m) 81cal 5.89/7.06mph
9) 1m - 10:26(10:26/m) 81cal 5.75/6.91mph
10) 1m - 10:59(10:59/m) 79cal 5.46/6.87mph
11) 1m - 9:36(9:36/m) 83cal 6.25/6.49mph
12) 0.5m - 4:22(8:46/m) 41cal 6.85/7.1mph
12:12 11:55 12:42 11:09 12:26 11:45 10:19 10:11 10:26 10:59 9:36 4:22
Autumnleaves
Wow! That was unexpected :) well done x
northernslowcoach
:)
PaulaMc
Nice 👍 😊
alpenrose
Nice one! :)
Seratonin
:-)
Pin Map
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0mi in 0

Pace

38% 16% 21% 16% 8% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.50 6:27 6:27 +53 12:53 174 122-180 23/4
1.00 14:01 7:34 +56 15:08 173 122-180 36/2
1.50 20:05 6:04 +9 12:09 169 120-180 26/7
2.00 26:04 5:59 11:58 166 102-180 29/12
2.50 32:42 6:37 +57 13:15 175 122-182 20/13
3.00 39:48 7:07 +6 14:13 167 116-180 1/52
3.50 45:04 5:15 10:30 176 132-190 33/1
4.00 51:05 6:02 +8 12:03 169 90-182 14/26
4.50 57:55 6:50 13:40 163 94-180 0/43
5.00 1:04:06 6:10 +35 12:21 171 122-180 24/15
5.50 1:10:09 6:04 12:07 177 174-180 35/2
6.00 1:15:50 5:41 11:22 178 174-182 18/23
6.50 1:21:49 5:59 +46 11:57 174 122-182 16/12
7.00 1:27:20 5:32 +25 11:03 179 172-182 32/3
7.50 1:33:13 5:52 +1:00 11:45 178 126-182 14/21
8.00 1:39:30 6:18 +57 12:35 172 122-182 6/23
8.50 1:46:47 7:16 +2:00 14:32 175 120-186 3/30
9.00 1:52:36 5:50 +39 11:39 177 122-244 16/20
9.50 1:58:07 5:30 +18 11:01 177 172-180 13/29
10.00 2:07:17 9:10 +3:24 18:20 174 122-182 8/37
10.50 2:12:07 4:50 9:40 179 176-182 28/7
11.00 2:17:19 5:12 +26 10:24 178 174-182 4/43
11.50 2:21:41 4:22 8:47 181 174-186 8/39

Elevation

Asc 355m, Range 161m, Flat prediction 1:49:28
Elevation Graph
Biggest Climbs (m) Min/mi
63 7.7% 14:01
46 5.6% 13:23
30 6.3% 15:41
25 5.1% 12:27
24 4.7% 12:27
24 4.5% 22:22
See your biggest climbs

Cadence

173 (244 max) Stride Length: 84cm Run: 93% Walk: 7%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:31 48.04% More
800m 4:19 8:41 52.35% More
1km 5:28 8:48 53.72% More
Mile 9:36 9:36 51.99% More
5k 35:08 11:18 49.62% More
5 miles 59:05 11:49 48.22% More
10k 1:13:59 11:54 48.25% More
10 miles 2:01:37 12:10 48.44% More

Predictions

Dist Time Per Mile WAVA
1M 9:37 9:37 51.88
5km 31:59 10:18 54.51
5M 52:57 10:35 53.81
10km 1:06:40 10:44 53.54
10M 1:50:24 11:02 53.36
Half 2:26:59 11:13 52.39
20M 3:50:11 11:31 52.75
Mara 5:06:28 11:42 52.55
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