Thu 16th Sep 2021 at 9:09am by 3M

Run > General
  • Time
    2:06:28
  • Miles
    14.15
  • Min/mi
    8:56
  • Pacing
    21%
  • WAVA
    61.11
  • Stride(cm)
    110
  • Cals
    1908
  • Cadence
    164
  • BPM
    148
  • %MHR
    94
  • B/mi
    1327
  • Asc(m)
    506
  • Hillscore
    18
  • Surface
    Road

Notes & Comments

3 comments
OK for the first 10 miles.
Stopped to refuel, then struggled to find rhythm again.
Also met CB at 11.4 & stopped for a catchup, and cramp started in left calf around 12.5 miles. Then stitch at 14!

Split Summary
===
1) 1m - 9:11(9:11/m) 135/146bpm [1239b/mi] 125cal 6.54/6.91mph
2) 1m - 9:07(9:07/m) 146/152bpm [1330b/mi] 135cal 6.59/6.87mph
3) 1m - 8:58(8:58/m) 150/153bpm [1345b/mi] 139cal 6.69/7.26mph
4) 1m - 8:35(8:35/m) 152/160bpm [1304b/mi] 136cal 6.99/7.41mph
5) 1m - 8:51(8:51/m) 153/161bpm [1354b/mi] 141cal 6.78/7.24mph
6) 1m - 8:41(8:41/m) 151/158bpm [1310b/mi] 135cal 6.91/7.45mph
7) 1m - 8:37(8:37/m) 151/158bpm [1302b/mi] 134cal 6.96/7.7mph
8) 1m - 8:46(8:46/m) 146/156bpm [1280b/mi] 127cal 6.84/7.1mph
9) 1m - 8:48(8:48/m) 149/157bpm [1312b/mi] 131cal 6.82/7.22mph
10) 1m - 9:12(9:12/m) 150/167bpm [1379b/mi] 139cal 6.53/6.82mph
11) 1m - 9:07(9:07/m) 147/159bpm [1340b/mi] 130cal 6.58/6.89mph
12) 1m - 8:57(8:57/m) 153/163bpm [1370b/mi] 139cal 6.7/6.99mph
13) 1m - 8:55(8:55/m) 152/163bpm [1356b/mi] 138cal 6.73/6.8mph
14) 1m - 8:58(8:58/m) 151/160bpm [1354b/mi] 136cal 6.69/7.18mph
15) 0.15m - 1:46(11:46/m) 145/157bpm [1706b/mi] 23cal 5.1/6.91mph
9:11 9:07 8:58 8:35 8:51 8:41 8:37 8:46 8:48 9:12 9:07 8:57 8:55 8:58 1:46
Fenland Flier
Stop running at MP all the time and you may not cramp up. What did you refuel with?
3M
Normal flapjack and water.

Partly down to eating a healthier tea with few carbs last night ‐ I wasn't thinking enough!
Fenland Flier
Ah, long runs need carbs.
Pin Map
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0mi in 0

Pace

29% 6% 13% 14% 25% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:38 4:38 9:17 127 87-138 1179 164 106-168 18/17
1.00 9:11 4:33 9:05 141 138-146 1281 167 154-170 12/9
1.50 13:50 4:39 9:17 147 144-150 1365 166 160-170 12/21
2.00 18:48 4:59 +31 9:57 145 135-152 1443 164 104-170 16/17
2.50 23:23 4:35 +9 9:10 149 148-151 1365 165 110-168 40/28
3.00 28:42 5:19 +46 10:38 151 143-153 1605 166 146-172 28/20
3.50 34:22 5:40 +1:23 11:20 148 136-155 1677 165 106-220 65/67
4.00 38:40 4:18 8:35 157 154-159 1349 168 160-172 36/34
4.50 44:50 6:10 +1:40 12:21 153 131-160 1888 167 110-172 25/21
5.00 49:12 4:22 8:43 152 138-157 1326 166 156-170 22/26
5.50 55:36 6:25 +2:02 12:49 150 142-157 1923 167 102-174 25/26
6.00 1:00:45 5:09 +51 10:18 152 138-157 1565 166 102-172 23/26
6.50 1:06:34 5:49 +1:36 11:37 150 145-158 1744 164 102-172 29/29
7.00 1:11:24 4:50 +26 9:40 152 146-155 1470 167 164-170 23/30
7.50 1:18:19 6:55 +2:37 13:50 147 130-156 2034 164 94-172 26/21
8.00 1:26:30 8:11 +3:44 16:23 144 115-154 2359 165 100-170 21/23
8.50 1:31:53 5:22 +59 10:44 148 127-156 1589 170 162-174 15/21
9.00 1:36:59 5:06 +39 10:12 151 146-156 1541 166 118-170 20/20
9.50 1:43:48 6:49 +2:18 13:38 148 138-155 2019 165 118-168 18/15
10.00 1:49:27 5:39 +1:00 11:19 152 142-167 1720 162 96-174 20/21
10.50 2:01:55 12:28 +8:04 24:56 140 104-155 3491 163 104-168 24/19
11.00 2:07:23 5:28 +45 10:56 152 148-159 1662 163 96-174 20/25
11.50 2:16:52 9:28 +4:55 18:56 149 123-163 2822 164 100-172 30/24
12.00 2:22:04 5:12 +48 10:25 156 152-159 1624 167 116-172 29/30
12.50 2:28:59 6:55 +2:27 13:51 152 147-160 2105 160 98-168 23/29
13.00 2:36:17 7:18 +2:55 14:35 152 137-163 2217 166 90-202 32/23
13.50 2:43:01 6:44 +2:14 13:29 153 147-160 2062 164 98-176 24/30
14.00 2:50:10 7:09 +2:39 14:18 149 133-157 2131 165 108-170 25/26
14.15 2:53:20 3:10 +1:24 21:22 145 135-157 3099 147 108-168 5/7

Heart

148/167max
  • Show Beats/Mile

Elevation

Asc 506m, Range 65m, Flat prediction 2:03:55
Elevation Graph
Biggest Climbs (m) Min/mi
44 38.1% 12:01
18 15.0% 10:39
16 5.4% 14:50
14 5.4% 8:29
13 4.8% 8:36
11 7.0% 8:22
See your biggest climbs

Cadence

164 (220 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 74.0 166 14 2:00:39 10:40
Walk 11.6 104 0.1 23:33 3:11:48
Still 0.0 - - 6 -
Pause 14.3 - - 29:02 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:10 43.38% More
800m 4:13 8:28 49.96% More
1km 5:23 8:40 50.93% More
Mile 8:57 8:57 52.08% More
5k 29:31 9:30 53.79% More
5 miles 49:11 9:50 52.74% More
10k 1:03:03 10:09 51.46% More
10 miles 1:49:27 10:57 49.10% More
Half 2:38:21 12:05 44.96% More

Predictions

Dist Time Per Mile WAVA
1M 7:37 7:37 61.15
5km 25:21 8:10 62.61
5M 41:59 8:24 61.79
10km 52:52 8:30 61.38
10M 1:27:32 8:45 61.39
Half 1:56:33 8:54 60.61
20M 3:02:30 9:08 61.34
Mara 4:02:59 9:16 61.43

Fetch Miles

9:04 Knavesmire Cycle Path
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