Sun 12th Sep 2021 at 10:30am by Flatlander

Run > Medium Long Run
  • Time
    2:13:52
  • Miles
    14.00
  • Min/mi
    9:34
  • Pacing
    83%
  • WAVA
    61.17
  • Stride(cm)
    101
  • Cals
    1274
  • Cadence
    166
  • BPM
    140
  • %MHR
    77.9
  • B/mi
    1340
  • Asc(m)
    392
  • Hillscore
    9
  • Surface
    Mixed

Notes & Comments

2 comments
Sunday trail run.
Tired start but the earlier wake-up bike ride worked.
Light breeze against me for the first 5.4 miles, thereafter mostly behind me particularly the last 3 miles.

1) 1m - 9:44(9:44/m) 126/132bpm [1226b/mi] 87cal 6.16/6.82mph
2) 1m - 9:49(9:49/m) 131/136bpm [1286b/mi] 91cal 6.11/6.3mph
3) 1m - 9:40(9:40/m) 135/139bpm [1306b/mi] 90cal 6.2/6.57mph
4) 1m - 9:47(9:47/m) 138/142bpm [1350b/mi] 92cal 6.13/6.26mph
5) 1m - 9:37(9:37/m) 139/144bpm [1337b/mi] 91cal 6.24/6.59mph
6) 1m - 9:37(9:37/m) 136/140bpm [1308b/mi] 84cal 6.24/6.57mph
7) 1m - 9:48(9:48/m) 139/148bpm [1362b/mi] 91cal 6.12/6.32mph
8) 1m - 9:32(9:32/m) 138/145bpm [1317b/mi] 83cal 6.29/6.95mph
9) 1m - 9:23(9:23/m) 143/146bpm [1343b/mi] 91cal 6.39/6.57mph
10) 1m - 9:27(9:27/m) 145/148bpm [1371b/mi] 92cal 6.35/6.66mph
11) 1m - 9:24(9:24/m) 148/152bpm [1392b/mi] 95cal 6.38/6.7mph
12) 1m - 9:21(9:21/m) 148/151bpm [1385b/mi] 93cal 6.41/7.03mph
13) 1m - 9:21(9:21/m) 149/151bpm [1393b/mi] 95cal 6.42/6.95mph
14) 1m - 9:20(9:20/m) 153/156bpm [1427b/mi] 99cal 6.43/6.8mph
9:44 9:49 9:40 9:47 9:37 9:37 9:48 9:32 9:23 9:27 9:24 9:21 9:21 9:20
Fenland Flier
Looks like a good run to me.
Flatlander
It was!
3 seconds quicker than last week :-p and without last week's many heat stops in the final few miles, just 2 wee breaks and 2 gates this time, no stops for road crossing!. Same average HR and the pacing was more even, allowing for the breeze.

Pace

60% 40%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:50 4:50 9:41 119 75-132 1152 162 154-166 15/14
1.00 9:44 4:54 9:48 128 127-132 1254 165 160-168 15/19
1.50 14:40 4:56 9:52 129 127-132 1273 166 164-170 18/25
2.00 19:34 4:53 9:47 134 131-136 1311 165 162-170 19/11
2.50 24:22 4:48 9:36 135 131-138 1297 166 162-170 21/19
3.00 29:14 4:52 9:44 135 131-138 1315 166 162-170 30/32
3.50 34:06 4:51 9:43 138 135-140 1340 167 162-170 15/23
4.00 39:01 4:55 9:51 138 135-142 1358 165 162-168 23/13
4.50 43:46 4:46 9:31 139 134-142 1323 166 162-170 27/28
5.00 48:39 4:52 9:45 140 139-144 1365 167 164-172 22/29
5.50 54:35 5:56 +1:11 11:52 134 109-140 1590 167 164-170 33/23
6.00 59:26 4:51 9:41 138 136-140 1337 168 164-174 18/24
6.50 1:04:15 4:49 9:38 140 138-143 1349 169 166-172 13/16
7.00 1:09:14 4:59 9:59 139 135-148 1387 168 164-170 16/18
7.50 1:14:56 5:42 +54 11:24 135 111-143 1538 164 118-170 19/15
8.00 1:19:41 4:45 9:30 141 138-145 1339 166 162-170 16/14
8.50 1:24:23 4:43 9:25 144 142-145 1356 168 164-170 18/19
9.00 1:29:04 4:41 9:21 143 140-146 1338 168 164-170 30/30
9.50 1:33:48 4:44 9:28 145 143-147 1372 168 162-172 17/11
10.00 1:38:32 4:44 9:28 146 143-148 1382 168 162-170 19/23
10.50 1:43:22 4:50 9:40 147 145-152 1422 166 162-170 25/16
11.00 1:47:56 4:34 9:08 148 146-151 1352 167 164-170 19/21
11.50 1:52:40 4:44 9:28 149 146-151 1410 167 164-170 21/23
12.00 1:57:33 4:53 +16 9:45 146 139-150 1425 168 160-176 20/19
12.50 2:02:39 5:07 +32 10:14 147 139-151 1503 165 118-170 16/19
13.00 2:07:26 4:46 9:33 150 149-151 1432 168 162-170 31/26
13.50 2:12:03 4:37 9:14 152 150-156 1404 168 162-170 16/21
14.00 2:16:46 4:43 9:25 154 153-156 1450 168 162-172 22/21

Heart

140/156max
  • Show Beats/Mile

Elevation

Asc 392m, Range 25m, Flat prediction 2:13:59
Elevation Graph
Biggest Climbs (m) Min/mi
18 16.7% 9:13
18 8.3% 9:46
14 6.0% 9:39
13 11.8% 9:13
12 3.5% 9:11
10 6.0% 9:24
See your biggest climbs

Cadence

166 (176 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.9 166 14 2:13:52 9:39
Walk 1.3 118 0 1:45 4:32:38
Pause 0.9 - - 1:11 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:13 8:54 42.36% More
800m 4:31 9:05 49.44% More
1km 5:41 9:08 51.27% More
Mile 9:13 9:13 53.70% More
5k 29:15 9:25 57.77% More
5 miles 47:36 9:31 58.17% More
10k 59:03 9:30 58.74% More
10 miles 1:37:42 9:46 58.90% More
Half 2:07:59 9:46 59.60% More

Predictions

Dist Time Per Mile WAVA
1M 8:10 8:10 60.64
5km 27:09 8:44 62.23
5M 44:57 8:59 61.61
10km 56:35 9:06 61.30
10M 1:33:42 9:22 61.41
Half 2:04:46 9:31 60.67
20M 3:15:22 9:46 61.40
Mara 4:20:07 9:56 61.49

Bespoke Fields

Amend your bespoke fields
Race Pace
HRV

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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