Sun 1st Aug 2021 at 5:31am by Rrunner

Run > Long Run
  • Amazing
  • drizzle
  • Time
    2:26:52
  • Miles
    18.65
  • Min/mi
    7:52
  • Pacing
    93%
  • WAVA
    60.30
  • Stride(cm)
    122
  • Cals
    1965
  • Cadence
    167
  • BPM
    148
  • %MHR
    79.8
  • B/mi
    1162
  • Asc(m)
    388
  • Hillscore
    33
  • Surface
    Road

Notes & Comments

London long run number 4.

That's my longest run for many many a year. Felt good until about a mile from home then I felt like I was beginning to fade but with 63 days to go to race day I'm in a great place.

Granted Garmin gave me 5.0 training effect - do sparingly. Good job I'm not planning another for two weeks!

Got shit on by a bird at about 10k which wasn't fun!

Split Summary
===
1) 1km - 5:07(5:07/km) 134/145bpm [686b/km] 64cal
2) 1km - 5:02(5:02/km) 144/150bpm [725b/km] 67cal
3) 1km - 4:57(4:57/km) 146/150bpm [723b/km] 67cal
4) 1km - 5:03(5:03/km) 149/153bpm [753b/km] 69cal
5) 1km - 4:59(4:59/km) 151/155bpm [752b/km] 68cal
6) 1km - 4:58(4:58/km) 150/155bpm [745b/km] 67cal
7) 1km - 5:19(5:19/km) 151/159bpm [802b/km] 72cal
8) 1km - 4:57(4:57/km) 147/154bpm [728b/km] 64cal
9) 1km - 5:13(5:13/km) 154/160bpm [803b/km] 72cal
10) 1km - 5:07(5:07/km) 157/161bpm [803b/km] 72cal
11) 1km - 5:15(5:15/km) 157/161bpm [825b/km] 74cal
12) 1km - 5:09(5:09/km) 157/160bpm [808b/km] 71cal
13) 1km - 4:52(4:52/km) 153/160bpm [745b/km] 65cal
14) 1km - 4:20(4:20/km) 140/146bpm [607b/km] 62cal
15) 1km - 4:28(4:28/km) 134/140bpm [598b/km] 64cal
16) 1km - 4:52(4:52/km) 144/148bpm [700b/km] 63cal
17) 1km - 4:53(4:53/km) 149/152bpm [727b/km] 65cal
18) 1km - 4:46(4:46/km) 149/154bpm [709b/km] 63cal
19) 1km - 4:45(4:45/km) 146/151bpm [695b/km] 63cal
20) 1km - 4:54(4:54/km) 149/154bpm [731b/km] 64cal
21) 1km - 4:59(4:59/km) 153/156bpm [762b/km] 66cal
22) 1km - 4:40(4:40/km) 144/155bpm [671b/km] 62cal
23) 1km - 4:41(4:41/km) 140/144bpm [655b/km] 64cal
24) 1km - 4:46(4:46/km) 146/151bpm [695b/km] 62cal
25) 1km - 4:47(4:47/km) 152/162bpm [728b/km] 61cal
26) 1km - 4:41(4:41/km) 145/153bpm [679b/km] 63cal
27) 1km - 4:53(4:53/km) 146/152bpm [714b/km] 65cal
28) 1km - 4:51(4:51/km) 149/155bpm [722b/km] 62cal
29) 1km - 4:47(4:47/km) 150/152bpm [718b/km] 61cal
30) 1km - 4:50(4:50/km) 148/154bpm [714b/km] 63cal
31) 0.01km - 2(2:22/km) 148/148bpm [350b/km]
5:07 5:02 4:57 5:03 4:59 4:58 5:19 4:57 5:13 5:07 5:15 5:09 4:52 4:20 4:28 4:52 4:53 4:46 4:45 4:54 4:59 4:40 4:41 4:46 4:47 4:41 4:53 4:51 4:47 4:50 2

Pace

33% 63% 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 4:07 4:07 8:14 129 78-142 1061 170 166-180 7/2
1.00 8:11 4:04 8:08 142 140-145 1154 170 168-172 5/1
1.50 12:15 4:04 8:08 147 143-150 1196 169 168-172 16/0
2.00 16:09 3:55 7:49 145 142-148 1134 169 168-172 4/2
2.50 20:17 4:08 8:16 150 146-153 1240 168 164-170 19/0
3.00 24:18 4:01 8:01 152 144-155 1219 166 164-168 21/3
3.50 28:22 4:05 8:09 152 148-155 1239 166 164-170 18/1
4.00 32:27 4:05 8:11 146 135-156 1194 165 162-168 18/16
4.50 36:42 4:15 8:29 152 143-159 1290 165 164-174 16/12
5.00 40:38 3:56 7:51 149 144-154 1170 166 156-168 7/8
5.50 44:48 4:11 8:21 153 149-156 1278 165 164-168 22/0
6.00 49:00 4:12 8:23 157 155-160 1317 165 164-168 27/0
6.50 53:05 4:05 8:10 157 153-160 1282 167 164-174 20/1
7.00 57:20 4:15 8:31 158 153-161 1345 165 164-166 30/0
7.50 1:01:30 4:09 8:19 156 153-160 1297 165 162-166 23/0
8.00 1:05:25 3:56 7:51 154 143-160 1210 167 164-170 16/7
8.50 1:08:53 3:28 6:56 142 139-146 983 168 166-172 0/48
9.00 1:12:28 3:35 7:09 136 134-140 973 167 164-172 0/60
9.50 1:16:11 3:43 7:27 135 131-143 1005 168 164-172 0/43
10.00 1:20:08 3:57 7:54 146 144-151 1153 169 164-172 5/3
10.50 1:24:02 3:55 7:49 148 145-152 1157 168 166-170 4/1
11.00 1:27:54 3:52 7:43 150 145-154 1159 168 164-172 7/6
11.50 1:31:42 3:48 7:37 145 142-148 1104 170 168-172 1/13
12.00 1:35:35 3:52 7:44 146 144-151 1130 169 166-172 3/5
12.50 1:39:32 3:58 7:55 151 145-154 1196 166 162-168 14/0
13.00 1:43:33 4:01 8:02 153 151-156 1229 165 162-168 15/0
13.50 1:47:19 3:45 7:30 147 135-155 1104 165 162-170 5/13
14.00 1:51:02 3:44 7:28 138 133-141 1030 167 162-172 0/40
14.50 1:54:54 3:51 7:43 143 138-146 1102 169 168-170 0/14
15.00 1:58:47 3:54 7:47 146 140-151 1137 168 164-170 4/8
15.50 2:02:34 3:47 7:34 153 146-162 1157 165 164-170 17/0
16.00 2:06:19 3:45 7:30 145 141-153 1087 166 164-168 0/19
16.50 2:10:12 3:53 7:45 145 143-147 1124 169 166-170 0/13
17.00 2:14:09 3:57 7:54 148 141-154 1168 165 160-170 3/5
17.50 2:18:05 3:57 7:53 150 146-155 1183 167 164-170 6/2
18.00 2:21:52 3:47 7:33 150 148-152 1133 168 166-170 1/4
18.50 2:25:43 3:51 7:42 148 141-154 1140 167 164-170 2/9
18.65 2:26:53 1:10 7:55 150 147-152 1189 166 164-168 2/0

Heart

148/162max
  • Show Beats/Mile

Elevation

Asc 388m, Range 250m, Flat prediction 2:22:25
Elevation Graph
Biggest Climbs (m) Min/mi
154 3.3% 8:19
88 1.6% 8:06
38 8.0% 9:12
36 2.0% 7:57
17 3.1% 7:47
See your biggest climbs

Cadence

167 (180 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 166 18.6 2:26:53 7:53
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:43 46.77% More
800m 3:25 6:52 52.87% More
1km 4:18 6:54 54.95% More
Mile 6:57 6:57 58.11% More
5k 23:15 7:29 59.08% More
5 miles 37:58 7:36 58.77% More
10k 47:11 7:36 58.98% More
10 miles 1:16:22 7:38 60.15% More
Half 1:41:39 7:46 59.75% More

Predictions

Dist Time Per Mile WAVA
1M 6:21 6:21 63.62
5km 21:27 6:54 64.03
5M 35:45 7:09 62.40
10km 45:08 7:16 61.66
10M 1:15:14 7:31 61.07
Half 1:40:31 7:40 59.96
20M 2:38:18 7:55 60.33
Mara 3:31:32 8:04 60.20

Bespoke Fields

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