Thu 20th Jan 2022 at 10:12am by Velociraptor

Run > Long Run

Amazing
breezy
cold

Follow User
0 👍

Time
2:09:13
Miles
13.26
Min/mi
9:45
Pacing
92%
WAVA
62.35
Stride(cm)
99
Cals
813
Cadence
166
BPM
154
%MHR
81.8
B/mi
1499
Asc(m)
150
Hillscore
7
Surface
Road

Notes & Comments

10 comments

Promised myself that if the weather was as nice as forecast I'd do the coast loop today. Also promised myself that I'd only do the shortest version of the coast loop today and twiddle it up to 13 miles if I felt like it when I got back into town. I was fine, could have done a bit more at the same pace, but I need to be able to trust myself with my own boundaries.
Cold, still slippery underfoot here and there, beautiful sunshine and only the lightest breeze.
Loads of options for extending that loop if I decide to do longer runs. I said IF.

9:57 9:50 9:06 9:46 9:47 9:37 9:48 9:58 10:10 9:53 9:55 9:48 9:13 2:26

	GimmeMedals Nice
	Velociraptor It was beautiful. I almost started to wonder why I get phobic about long runs
	Ness Nice! 👍
	Snoot Nice loop, such a sunny day too
	Snoot Is there another >70% WAVA coming this weekend???
	Oscar the Grouch Good work
	Rosehip Looks great 😊
	Velociraptor Thanks I do hope so, Snoot, I've done it often enough on that course.
	Dvorak Super running.
	Looby Loo Looks a lovely route well done 👋

Pin Map

0mi in 0

Pace

38%

52%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:00	5:00	10:00	150 109-163	1500	164 162-168	9/3
1.00	9:59	4:59 +3	9:59	154 145-163	1537	166 160-170	6/6
1.50	14:49	4:50	9:39	150 137-162	1448	167 162-170	2/9
2.00	19:48	4:59	9:59	152 136-160	1517	166 162-170	6/2
2.50	24:23	4:35	9:10	152 138-165	1393	168 164-172	3/23
3.00	28:55	4:32	9:03	146 134-153	1321	168 166-172	0/19
3.50	33:54	5:00	9:59	154 144-162	1538	166 162-168	7/2
4.00	38:41	4:46	9:33	148 144-154	1413	167 162-170	1/9
4.50	43:36	4:55	9:49	155 148-163	1522	167 164-170	1/4
5.00	48:28	4:53	9:45	154 146-164	1502	167 162-172	6/6
5.50	53:14	4:46	9:32	149 141-162	1419	167 164-170	2/9
6.00	58:05	4:51	9:42	150 146-156	1455	166 164-170	1/3
6.50	1:03:28	5:23 +24	10:47	147 138-157	1584	166 162-172	1/5
7.00	1:08:19	4:50	9:40	155 148-163	1500	167 164-170	2/2
7.50	1:13:11	4:52	9:44	152 145-163	1480	167 164-170	4/2
8.00	1:18:17	5:06	10:12	157 151-167	1601	165 160-170	9/0
8.50	1:23:22	5:05	10:10	155 146-166	1577	165 156-170	19/3
9.00	1:28:26	5:05	10:09	159 151-167	1615	165 162-172	15/0
9.50	1:33:22	4:55	9:50	156 145-167	1535	166 160-172	12/5
10.00	1:38:20	4:58	9:56	157 148-166	1559	167 162-172	6/3
10.50	1:43:14	4:54	9:49	154 147-161	1512	166 162-170	3/2
11.00	1:48:14	5:00	10:00	158 151-167	1581	166 162-170	9/1
11.50	1:53:20	5:06	10:11	158 150-166	1610	165 160-170	14/0
12.00	1:58:02	4:43	9:25	157 150-167	1479	167 164-170	0/8
12.50	2:02:39	4:36	9:13	156 148-160	1437	166 162-174	1/5
13.00	2:07:15	4:36	9:13	160 154-169	1474	168 162-172	1/13
13.26	2:09:41	2:26	9:23	157 154-162	1474	168 164-172	3/1

Heart

154/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 150m, Range 79m, Flat prediction 2:08:08

Elevation Graph

Biggest Climbs (m)	Min/mi
45 2.8%	10:17
22 1.2%	10:04
See your biggest climbs

Cadence

166 (174 max) Stride Length: 99cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	166	13.3	2:09:14	9:47
Walk	0.0	0	0	0	NAN:00:00
Pause	0.3	-	-	27	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:43	47.76%	More
800m	4:29	9:01	51.91%	More
1km	5:37	9:02	53.82%	More
Mile	9:03	9:03	56.40%	More
5k	29:35	9:31	60.32%	More
5 miles	48:03	9:37	60.73%	More
10k	1:00:12	9:41	60.75%	More
10 miles	1:38:09	9:49	61.54%	More
Half	2:08:09	9:47	62.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:10	6:10	82.81
5km	23:25	7:32	76.20
5M	41:00	8:12	71.17
10km	52:57	8:31	69.06
10M	1:32:42	9:16	65.15
Half	2:07:23	9:43	62.00
20M	3:29:36	10:29	59.47
Mara	4:48:00	11:00	57.44

Fetch Miles

9:19	Aspatria to the Yearngill junction.
9:46	Hayton Road back towards Aspatria.
10:08	Hayton, the straight-up way.

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