Sun 14th Nov 2021 at 8:12am by MrMo

Run > Long Run
  • Time
    3:05:45
  • Miles
    19.00
  • Min/mi
    9:47
  • Pacing
    59%
  • WAVA
    50.72
  • Stride(cm)
    97
  • Cals
    2065
  • Cadence
    169
  • BPM
    154
  • %MHR
    79.9
  • B/mi
    1508
  • Asc(m)
    440
  • Hillscore
    44
  • Surface
    Road

Notes & Comments

Definitely not very well. I was again feeling slightly off throughout this run and prior to the run I might as well have stayed in the bathroom for an hour. Then on the run it was a relief when I found a bush at 7 miles.

Coming back from Dover I felt okay until I hit the sea front at about 16.5 miles. The last couple of miles into a medium head wind felt harder than they should.

Need to get rid of this bug, whatever it is.

Split Summary
===
1) 1m - 10:05(10:05/m) 134/148bpm [1352b/mi] 104cal
2) 1m - 10:15(10:15/m) 144/157bpm [1476b/mi] 116cal
3) 1m - 10:08(10:08/m) 149/163bpm [1510b/mi] 110cal
4) 1m - 10:13(10:13/m) 152/164bpm [1553b/mi] 116cal
5) 1m - 9:48(9:48/m) 149/155bpm [1460b/mi] 108cal
6) 1m - 10:03(10:03/m) 158/163bpm [1587b/mi] 120cal
7) 1m - 9:43(9:43/m) 152/162bpm [1478b/mi] 108cal
8) 1m - 9:38(9:38/m) 150/163bpm [1446b/mi] 102cal
9) 1m - 9:26(9:26/m) 149/159bpm [1405b/mi] 101cal
10) 1m - 10:48(10:48/m) 151/171bpm [1631b/mi] 114cal
11) 1m - 9:32(9:32/m) 147/158bpm [1401b/mi] 87cal
12) 1m - 10:11(10:11/m) 157/171bpm [1600b/mi] 116cal
13) 1m - 9:07(9:07/m) 157/169bpm [1430b/mi] 99cal
14) 1m - 9:17(9:17/m) 161/169bpm [1494b/mi] 106cal
15) 1m - 9:46(9:46/m) 164/175bpm [1601b/mi] 114cal
16) 1m - 9:33(9:33/m) 164/174bpm [1566b/mi] 110cal
17) 1m - 9:52(9:52/m) 163/171bpm [1608b/mi] 111cal
18) 1m - 9:28(9:28/m) 168/174bpm [1590b/mi] 113cal
19) 1m - 8:51(8:51/m) 171/176bpm [1514b/mi] 110cal
20) 0m - 2(6:36/m) 174/174bpm [1149b/mi]
10:05 10:15 10:08 10:13 9:48 10:03 9:43 9:38 9:26 10:48 9:32 10:11 9:07 9:17 9:46 9:33 9:52 9:28 8:51 2

Pace

17% 37% 43% 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 10:05 10:05 10:05 131 70-147 1321 171 166-176 17/9
2.00 20:20 10:15 10:15 145 135-156 1486 170 164-176 26/23
3.00 30:28 10:08 10:08 149 138-163 1510 170 156-176 41/27
4.00 40:41 10:13 10:13 151 138-164 1542 168 160-178 38/37
5.00 50:29 9:48 9:48 149 138-155 1461 171 158-174 28/19
6.00 1:00:32 10:03 10:03 157 153-163 1577 169 164-172 45/3
7.00 1:10:15 9:43 9:43 152 144-162 1478 170 158-176 32/18
8.00 1:24:15 14:00 +4:22 14:00 149 126-162 2086 169 136-174 25/27
9.00 1:36:44 12:29 +3:04 12:29 148 123-159 1847 170 108-176 20/36
10.00 1:47:45 11:01 +12 11:01 151 137-171 1662 166 140-200 46/35
11.00 1:58:46 11:02 +1:30 11:02 147 138-158 1621 169 150-178 18/62
12.00 2:09:14 10:28 +16 10:28 157 139-170 1642 168 160-178 50/35
13.00 2:18:27 9:13 +7 9:13 157 151-169 1448 171 162-178 32/59
14.00 2:28:22 9:55 +38 9:55 160 152-169 1587 170 148-176 32/47
15.00 2:38:08 9:46 9:46 164 153-174 1600 168 158-176 41/38
16.00 2:47:41 9:33 9:33 163 152-174 1556 169 160-178 36/36
17.00 2:57:33 9:52 9:52 163 156-171 1608 167 154-174 25/40
18.00 3:07:02 9:29 9:29 168 162-174 1593 169 166-176 34/33
19.00 3:15:53 8:51 8:51 171 167-176 1514 171 166-176 17/25
19.00 3:15:55 2 8:12 174 174-174 1427 172 172-172 0/0

Heart

154/176max
  • Show Beats/Mile

Elevation

Asc 440m, Range 116m, Flat prediction 2:54:40
Elevation Graph
Biggest Climbs (m) Min/mi
54 2.7% 9:56
41 5.0% 10:02
39 6.1% 10:42
37 3.8% 10:08
31 9.4% 11:49
29 3.0% 10:24
See your biggest climbs

Cadence

169 (200 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.5 169 19 3:07:10 9:52
Walk 4.3 100 0 8:26 64:03:13
Pause 0.2 - - 19 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:04 8:19 39.11% More
800m 4:16 8:34 44.29% More
1km 5:24 8:42 45.58% More
Mile 8:51 8:51 47.40% More
5k 29:12 9:24 48.88% More
5 miles 47:30 9:30 48.87% More
10k 59:31 9:35 48.68% More
10 miles 1:39:08 9:55 48.29% More
Half 2:16:18 10:24 46.45% More

Predictions

Dist Time Per Mile WAVA
1M 7:43 7:43 54.35
5km 26:17 8:28 54.29
5M 43:56 8:47 52.83
10km 55:33 8:56 52.16
10M 1:32:52 9:17 51.55
Half 2:04:19 9:29 50.54
20M 3:16:20 9:49 50.71
Mara 4:22:49 10:02 50.52
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