windy
-
Time
3:11:26
-
Miles
20.02
-
Min/mi
9:34
-
Pacing
92%
-
WAVA
56.38
-
Stride(cm)
98
-
Cals
1446
-
Cadence
171
-
BPM
139
-
%MHR
70.8
-
B/mi
1327
-
Asc(m)
125
-
Surface
Road
Notes & Comments
6 comments
Planned a 20 mile route with options to cut it short. Felt good, attempted to pick up the pace after 10 miles, had a fast last 2 miles.
In the last mile I was approaching closed level crossing gates and had to sprint to cross the road or wait several minutes. It did me in and I stopped running at 20 miles and walked the remainder.
1) 1m - 10:08(10:08/m) 124/137bpm [1257b/mi] 69cal 5.92/6.8mph
2) 1m - 9:52(9:52/m) 133/149bpm [1313b/mi] 79cal 6.08/6.82mph
3) 1m - 9:58(9:58/m) 132/143bpm [1316b/mi] 76cal 6.02/7.22mph
4) 1m - 10:01(10:01/m) 134/139bpm [1342b/mi] 78cal 5.99/6.59mph
5) 1m - 9:57(9:57/m) 133/138bpm [1324b/mi] 73cal 6.03/6.45mph
6) 1m - 9:55(9:55/m) 131/135bpm [1299b/mi] 62cal 6.05/6.44mph
7) 1m - 9:53(9:53/m) 128/132bpm [1265b/mi] 55cal 6.07/6.62mph
8) 1m - 10:03(10:03/m) 128/132bpm [1287b/mi] 54cal 5.97/6.31mph
9) 1m - 10:02(10:03/m) 129/132bpm [1296b/mi] 58cal 5.97/6.49mph
10) 1m - 10:10(10:10/m) 130/134bpm [1322b/mi] 57cal 5.9/6.41mph
11) 1m - 9:53(9:54/m) 133/141bpm [1316b/mi] 59cal 6.06/7.44mph Supposed to have increase the pace.
12) 1m - 9:26(9:26/m) 138/140bpm [1302b/mi] 66cal 6.36/6.77mph
13) 1m - 9:25(9:26/m) 141/145bpm [1329b/mi] 69cal 6.37/6.75mph
14) 1m - 9:12(9:12/m) 145/153bpm [1335b/mi] 75cal 6.52/6.8mph Rang my wife to say I'd be later home than expected.
15) 1m - 8:57(8:57/m) 148/154bpm [1325b/mi] 78cal 6.7/7.27mph
16) 1m - 9:01(9:01/m) 150/154bpm [1353b/mi] 80cal 6.65/7.06mph
17) 1m - 9:02(9:02/m) 151/154bpm [1364b/mi] 80cal 6.64/7.12mph
18) 1m - 9:09(9:09/m) 153/155bpm [1400b/mi] 86cal 6.56/7.65mph
19) 1m - 8:49(8:49/m) 157/160bpm [1384b/mi] 92cal 6.81/7.93mph
20) 1m - 8:19(8:19/m) 165/173bpm [1372b/mi] 98cal 7.21/10.83mph
21) 0.03m - 13(8:19/m) 170/171bpm [1413b/mi] 2cal 7.22/7.33mph
10:08 9:52 9:58 10:01 9:57 9:55 9:53 10:03 10:02 10:10 9:53 9:26 9:25 9:12 8:57 9:01 9:02 9:09 8:49 8:19 13
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 1.00 |
10:08 |
10:08 |
10:08 |
124 93-137 |
1257 |
168 130-172 |
11/1 |
| 2.00 |
20:01 |
9:52 |
9:52 |
134 123-149 |
1323 |
168 162-170 |
4/5 |
| 3.00 |
29:59 |
9:58 |
9:58 |
132 125-143 |
1316 |
168 166-170 |
2/8 |
| 4.00 |
40:00 |
10:01 |
10:01 |
134 129-139 |
1341 |
170 168-176 |
8/5 |
| 5.00 |
49:57 |
9:57 |
9:57 |
133 128-138 |
1324 |
170 166-172 |
5/5 |
| 6.00 |
59:52 |
9:55 |
9:55 |
131 127-135 |
1299 |
169 166-172 |
5/5 |
| 7.00 |
1:09:45 |
9:53 |
9:53 |
128 120-132 |
1265 |
170 168-172 |
2/6 |
| 8.00 |
1:19:49 |
10:03 |
10:03 |
128 123-132 |
1287 |
168 166-170 |
4/5 |
| 9.00 |
1:29:51 |
10:03 |
10:03 |
129 125-132 |
1295 |
167 166-168 |
9/5 |
| 10.00 |
1:40:02 |
10:10 |
10:10 |
130 124-134 |
1323 |
168 166-170 |
3/7 |
| 11.00 |
1:50:17 |
10:16 +23
|
10:16 |
133 124-141 |
1365 |
167 126-172 |
12/4 |
| 12.00 |
1:59:44 |
9:27 |
9:27 |
138 133-140 |
1304 |
170 168-172 |
9/4 |
| 13.00 |
2:09:10 |
9:25 |
9:25 |
141 134-145 |
1328 |
170 166-172 |
5/7 |
| 14.00 |
2:18:22 |
9:12 |
9:12 |
145 140-153 |
1335 |
174 172-178 |
0/8 |
| 15.00 |
2:27:19 |
8:57 |
8:57 |
148 145-154 |
1325 |
176 174-178 |
8/5 |
| 16.00 |
2:36:20 |
9:01 |
9:01 |
150 146-153 |
1353 |
176 174-178 |
3/6 |
| 17.00 |
2:45:22 |
9:02 |
9:02 |
151 149-154 |
1364 |
176 174-180 |
4/4 |
| 18.00 |
2:54:31 |
9:08 |
9:08 |
153 145-155 |
1398 |
174 168-178 |
5/3 |
| 19.00 |
3:03:20 |
8:49 |
8:49 |
157 153-160 |
1386 |
176 174-178 |
3/8 |
| 20.00 |
3:11:39 |
8:19 |
8:19 |
165 158-173 |
1373 |
178 170-198 |
6/4 |
| 20.02 |
3:11:49 |
10 |
8:17 |
170 170-170 |
1410 |
178 178-178 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.7 |
171 |
20 |
3:11:10 |
9:33 |
| Walk |
0.3 |
130 |
0 |
39 |
43:18 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:55 |
7:43 |
44.74% |
More |
| 800m |
4:05 |
8:12 |
49.99% |
More |
| 1km |
5:08 |
8:16 |
51.64% |
More |
| Mile |
8:18 |
8:18 |
54.23% |
More |
| 5k |
27:13 |
8:46 |
56.35% |
More |
| 5 miles |
44:19 |
8:52 |
56.49% |
More |
| 10k |
55:14 |
8:53 |
56.65% |
More |
| 10 miles |
1:31:35 |
9:10 |
56.54% |
More |
| Half |
2:02:52 |
9:23 |
55.80% |
More |
| 20 miles |
3:11:38 |
9:35 |
56.26% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
7:41 |
7:41 |
58.63 |
| 5km |
25:56 |
8:21 |
59.16 |
| 5M |
43:13 |
8:39 |
57.93 |
| 10km |
54:34 |
8:47 |
57.35 |
| 10M |
1:30:55 |
9:06 |
56.96 |
| Half |
2:01:27 |
9:16 |
56.02 |
| 20M |
3:11:14 |
9:34 |
56.37 |
| Mara |
4:15:29 |
9:45 |
56.27 |
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Good sprint finish even if it wasn't what you intended - or wanted!
20 miles at that average pace after not running that much during your Hurtigruten trip shows how you have retained your fitness.
Thanks Flatlander I must admit I'm quite happy with that run.
Excellent, well done!
Thanks Sigh.
Oh well done! I hate level crossings for just that reason!
This looks like an absolute beast of a run! Well done!