Sun 19th Sep 2021 at 9:41am by Flatlander

Run > Medium Long Run
  • Time
    2:22:25
  • Miles
    15.00
  • Min/mi
    9:30
  • Pacing
    82%
  • WAVA
    61.87
  • Stride(cm)
    101
  • Cals
    1330
  • Cadence
    167
  • BPM
    139
  • %MHR
    77.4
  • B/mi
    1322
  • Asc(m)
    505
  • Hillscore
    10
  • Surface
    Mixed

Notes & Comments

2 comments
Sunday run in reverse because of the loop at the beginning.
Felt tired so this was going to be an easy MLR, but then I perked up after a few miles.
The quickest so far of this current batch of 14 miles.
I thoroughly enjoyed the trails.

1) 1m - 9:50(9:50/m) 123/132bpm [1209b/mi] 86cal
2) 1m - 9:38(9:38/m) 129/136bpm [1242b/mi] 91cal
3) 1m - 9:37(9:37/m) 135/138bpm [1298b/mi] 91cal
4) 1m - 9:32(9:32/m) 137/142bpm [1305b/mi] 89cal
5) 1m - 9:32(9:32/m) 140/145bpm [1335b/mi] 90cal
6) 1m - 9:31(9:31/m) 139/142bpm [1323b/mi] 88cal
7) 1m - 9:34(9:34/m) 140/150bpm [1339b/mi] 88cal
8) 1m - 9:45(9:45/m) 138/145bpm [1345b/mi] 87cal On the road against the light breeze.
9) 1m - 9:31(9:31/m) 140/143bpm [1332b/mi] 87cal
Suddenly got going
10) 1m - 9:22(9:22/m) 144/146bpm [1348b/mi] 88cal
11) 1m - 9:16(9:16/m) 143/145bpm [1324b/mi] 87cal
12) 1m - 9:30(9:30/m) 144/150bpm [1367b/mi] 86cal Up the rise from Cuckoo Lane.
13) 1m - 9:15(9:15/m) 146/150bpm [1349b/mi] 90cal
14) 1m - 9:17(9:17/m) 149/153bpm [1382b/mi] 92cal
15) 1m - 9:18(9:18/m) 150/153bpm [1396b/mi] 90cal
9:50 9:38 9:37 9:32 9:32 9:31 9:34 9:45 9:31 9:22 9:16 9:30 9:15 9:17 9:18
Fenland Flier
Great average pace for the 15 miles, I'm really pleased you perked up.
Flatlander
So am I. :-)

Pace

54% 43% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:07 5:07 +15 10:15 119 86-130 1220 164 158-168 25/21
1.00 10:34 5:27 +29 10:53 123 103-131 1339 166 162-170 18/20
1.50 15:29 4:55 9:50 127 125-131 1250 168 164-172 22/21
2.00 20:12 4:43 9:25 130 126-135 1225 170 166-172 25/35
2.50 25:01 4:49 9:38 135 132-138 1301 170 166-172 20/19
3.00 29:49 4:48 9:36 135 132-137 1295 168 164-172 29/24
3.50 34:36 4:47 9:34 138 133-141 1321 167 164-172 19/16
4.00 39:21 4:44 9:29 136 132-142 1290 167 164-170 18/25
4.50 44:13 4:52 9:44 141 138-143 1372 165 158-168 20/15
5.00 50:15 6:03 +1:23 12:05 138 118-144 1668 167 162-176 7/17
5.50 55:05 4:50 9:40 138 136-139 1334 169 166-172 16/22
6.00 59:46 4:41 9:22 139 137-141 1302 168 158-172 25/13
6.50 1:04:38 4:51 9:43 141 138-150 1370 167 162-172 14/19
7.00 1:09:20 4:42 9:25 139 136-141 1309 168 164-172 10/9
7.50 1:14:43 5:23 +29 10:46 137 125-145 1475 168 164-170 14/15
8.00 1:19:34 4:51 9:41 139 137-141 1347 167 158-170 15/17
8.50 1:24:19 4:46 9:32 140 138-142 1334 168 166-170 17/17
9.00 1:29:04 4:45 9:30 141 139-142 1339 168 166-174 20/22
9.50 1:33:46 4:42 9:23 143 142-145 1343 168 164-172 26/19
10.00 1:38:26 4:40 9:20 144 143-146 1345 167 162-170 18/20
10.50 1:43:04 4:38 9:15 143 141-145 1324 167 164-170 21/15
11.00 1:47:42 4:38 9:15 143 141-145 1323 167 164-170 10/17
11.50 1:52:25 4:44 9:28 144 142-146 1363 167 164-170 29/28
12.00 1:58:07 5:42 +57 11:24 142 127-150 1619 166 160-170 33/20
12.50 2:02:46 4:38 9:17 145 136-148 1346 166 162-170 20/29
13.00 2:07:22 4:36 9:13 146 144-149 1345 166 164-170 32/39
13.50 2:12:20 4:58 +25 9:57 150 144-153 1491 166 162-168 28/21
14.00 2:17:04 4:44 9:28 148 143-151 1400 167 162-170 28/32
14.50 2:21:49 4:45 9:30 150 148-152 1425 167 164-170 26/35
15.00 2:26:23 4:33 9:07 150 147-152 1367 167 164-170 21/24
15.00 2:26:25 2 8:24 151 151-151 1270 166 166-166 0/0

Heart

139/153max
  • Show Beats/Mile

Elevation

Asc 505m, Range 40m, Flat prediction 2:21:24
Elevation Graph
Biggest Climbs (m) Min/mi
18 5.6% 14:27
16 5.3% 8:56
15 6.9% 9:18
14 9.6% 9:51
12 6.2% 9:35
12 2.8% 9:42
See your biggest climbs

Cadence

167 (176 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.2 167 15 2:23:48 9:45
Walk 0.0 0 0 0 NAN:00:00
Still 0.0 - - 2 -
Pause 1.7 - - 2:35 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:47 42.93% More
800m 4:30 9:03 49.67% More
1km 5:40 9:07 51.39% More
Mile 9:09 9:09 54.10% More
5k 29:05 9:22 58.08% More
5 miles 47:37 9:31 58.16% More
10k 59:16 9:32 58.53% More
10 miles 1:36:07 9:37 59.87% More
Half 2:07:06 9:42 60.02% More

Predictions

Dist Time Per Mile WAVA
1M 8:04 8:04 61.39
5km 26:50 8:38 62.96
5M 44:27 8:53 62.30
10km 55:57 9:00 62.00
10M 1:32:40 9:16 62.10
Half 2:03:22 9:25 61.36
20M 3:13:12 9:40 62.09
Mara 4:17:13 9:49 62.18

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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