Sat 28th Aug 2021 at 8:32am by slowblonde

Run > Long Run
  • Time
    3:47:52
  • Miles
    20.00
  • Min/mi
    11:24
  • Pacing
    75%
  • WAVA
    46.52
  • Stride(cm)
    78
  • Cals
    1833
  • Cadence
    180
  • BPM
    151
  • %MHR
    84
  • B/mi
    1724
  • Asc(m)
    123
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

2 comments
Miles 13-17 with Deirdre

Split Summary
===
1) 1m - 11:11(11:11/m) 145/163bpm [1622b/mi] 101cal
2) 1m - 11:40(11:40/m) 147/156bpm [1715b/mi] 103cal
3) 1m - 11:48(11:48/m) 150/157bpm [1769b/mi] 103cal
4) 1m - 11:51(11:51/m) 154/161bpm [1825b/mi] 106cal
5) 1m - 11:19(11:19/m) 152/162bpm [1720b/mi] 98cal
6) 1m - 11:17(11:17/m) 151/159bpm [1703b/mi] 93cal
7) 1m - 11:09(11:09/m) 147/160bpm [1638b/mi] 86cal
8) 1m - 11:10(11:10/m) 148/155bpm [1652b/mi] 86cal
9) 1m - 11:33(11:33/m) 147/154bpm [1699b/mi] 86cal
10) 1m - 11:10(11:10/m) 144/155bpm [1609b/mi] 79cal
11) 1m - 10:50(10:50/m) 144/154bpm [1560b/mi] 76cal
12) 1m - 11:39(11:39/m) 148/156bpm [1724b/mi] 84cal
13) 1m - 11:02(11:02/m) 151/164bpm [1667b/mi] 79cal
14) 1m - 11:30(11:30/m) 153/162bpm [1759b/mi] 89cal
15) 1m - 11:46(11:46/m) 153/162bpm [1800b/mi] 92cal
16) 1m - 11:25(11:25/m) 158/164bpm [1804b/mi] 98cal
17) 1m - 11:10(11:10/m) 161/165bpm [1797b/mi] 93cal
18) 1m - 11:19(11:19/m) 159/164bpm [1799b/mi] 93cal
19) 1m - 11:34(11:34/m) 159/163bpm [1839b/mi] 92cal
20) 1m - 11:29(11:29/m) 161/164bpm [1848b/mi] 96cal
21) 0m - 1(5:43/m) 163/163bpm [932b/mi]
11:11 11:40 11:48 11:51 11:19 11:17 11:09 11:10 11:33 11:10 10:50 11:39 11:02 11:30 11:46 11:25 11:10 11:19 11:34 11:29 1
Flatlander
You training for Belfast looks to be continuing to go well, this was another good run. I hope the rest of your plan goes well.
slowblonde
Thanks so muh . Felt good today except for the heat in the last few miles (which won't be an issue on marathon day). Was actually a 20 mile pb so v happy with that 😀

Pace

8% 3% 38% 47% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 11:11 11:11 11:11 144 116-163 1610 181 176-188 23/33
2.00 22:51 11:40 11:40 147 138-156 1714 179 130-186 37/37
3.00 34:38 11:48 11:48 150 134-157 1770 179 130-186 36/28
4.00 46:29 11:51 11:51 154 141-161 1825 178 122-186 44/30
5.00 57:48 11:19 11:19 152 138-161 1721 181 130-186 29/28
6.00 1:09:05 11:17 11:17 151 138-158 1704 181 124-188 32/36
7.00 1:24:06 15:00 +3:51 15:00 146 114-159 2191 183 178-190 24/24
8.00 1:35:16 11:10 11:10 148 139-155 1653 182 132-186 24/37
9.00 1:46:52 11:36 +3 11:36 147 130-153 1706 182 130-186 28/36
10.00 1:58:04 11:12 +1 11:12 144 138-155 1612 181 126-186 23/51
11.00 2:09:29 11:25 +35 11:25 144 127-154 1644 181 128-188 12/50
12.00 2:21:08 11:39 11:39 148 138-156 1724 178 120-186 32/40
13.00 2:32:50 11:42 +38 11:42 150 139-164 1754 178 114-188 20/26
14.00 2:45:04 12:14 +44 12:14 152 137-162 1860 179 124-186 24/31
15.00 2:57:24 12:20 +35 12:20 153 137-162 1888 179 126-186 40/36
16.00 3:08:49 11:25 11:25 159 145-164 1815 180 126-188 32/22
17.00 3:19:59 11:10 11:10 161 151-164 1797 181 126-188 24/31
18.00 3:31:36 11:37 +19 11:37 159 147-164 1848 180 130-186 27/31
19.00 3:43:10 11:34 11:34 159 148-163 1839 182 134-188 25/28
20.00 3:54:39 11:29 11:29 161 151-164 1848 182 134-186 33/30
20.00 3:54:41 2 10:47 163 163-163 1757 184 184-184 0/0

Heart

151/164max
  • Show Beats/Mile

Elevation

Asc 123m, Range 116m, Flat prediction 3:47:13
Elevation Graph
Biggest Climbs (m) Min/mi
15 3.1% 12:49
12 2.6% 12:05
See your biggest climbs

Cadence

180 (190 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.3 182 19.5 3:38:34 11:34
Walk 3.8 132 0.5 9:18 17:25
Still 0.1 - - 7 -
Pause 2.8 - - 6:42 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:32 10:12 35.64% More
800m 5:15 10:33 37.99% More
1km 6:39 10:42 39.02% More
Mile 10:51 10:51 40.70% More
5k 35:02 11:17 44.04% More
5 miles 56:49 11:22 44.32% More
10k 1:11:07 11:27 44.32% More
10 miles 1:55:43 11:34 44.76% More
Half 2:31:37 11:34 44.86% More
20 miles 3:54:39 11:44 45.17% More

Predictions

Dist Time Per Mile WAVA
1M 9:49 9:49 44.98
5km 32:15 10:23 47.84
5M 53:09 10:38 47.37
10km 1:06:47 10:45 47.19
10M 1:50:03 11:00 47.06
Half 2:26:08 11:09 46.22
20M 3:47:52 11:24 46.51
Mara 5:02:34 11:33 46.31
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