Wed 4th May 2022 at 8:28am by Fenland Flier
Run > Medium Long Run
- rain
- breezy
-
Time
2:13:15
-
Miles
14.02
-
Min/mi
9:30
-
Pacing
63%
-
WAVA
55.31
-
Stride(cm)
102
-
Cals
952
-
Cadence
166
-
BPM
136
-
%MHR
69.6
-
B/mi
1296
-
Asc(m)
116
-
Hillscore
4
-
Surface
Mixed
Notes & Comments
4 comments
12 miles on the plan, whoops.
Route not planned and ended up further than I expected. A lot of off road public footpaths and some of the old sea bank.
1) 1m - 9:28(9:28/m) 125/142bpm [1184b/mi] 72cal 6.34/6.83mph Road
2) 1m - 10:01(10:01/m) 130/137bpm [1303b/mi] 77cal 5.99/7.33mph 1/2 mile road. Through cow's in field.
3) 1m - 10:16(10:16/m) 137/142bpm [1407b/mi] 86cal 5.84/7.38mph Through cow's in field.
4) 1m - 9:11(9:11/m) 142/146bpm [1304b/mi] 80cal 6.54/7.42mph 1/2 mile road
5) 1m - 8:47(8:48/m) 140/143bpm [1231b/mi] 73cal 6.82/7.44mph Road
6) 1m - 8:57(8:57/m) 140/144bpm [1253b/mi] 71cal 6.7/7.73mph Road
7) 1m - 9:41(9:41/m) 136/140bpm [1318b/mi] 61cal 6.19/7.26mph Through horses on old sea bank.
8) 1m - 9:44(9:45/m) 134/137bpm [1306b/mi] 55cal 6.16/6.93mph
9) 1m - 10:02(10:02/m) 131/138bpm [1314b/mi] 51cal 5.98/7.26mph
10) 1m - 9:45(9:45/m) 131/142bpm [1278b/mi] 53cal 6.15/7.41mph Passed cows on the sea bank.
11) 1m - 9:44(9:44/m) 137/141bpm [1333b/mi] 63cal 6.17/6.96mph
12) 1m - 9:26(9:26/m) 139/143bpm [1312b/mi] 63cal 6.36/6.91mph
13) 1m - 9:11(9:11/m) 143/146bpm [1313b/mi] 68cal 6.54/7.11mph 1/4 mile road
14) 1m - 8:50(8:50/m) 149/153bpm [1316b/mi] 78cal 6.79/7.86mph 3/4 mile road
15) 0.03m - 12(7:28/m) 152/152bpm [1134b/mi] 1cal 8.04/8.19mph
9:28 10:01 10:16 9:11 8:47 8:57 9:41 9:44 10:02 9:45 9:44 9:26 9:11 8:50 12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:44 |
4:44 |
9:28 |
118 92-130 |
1117 |
168 128-170 |
4/1 |
1.00 |
9:28 |
4:44 |
9:29 |
132 126-142 |
1251 |
172 168-174 |
9/2 |
1.50 |
14:17 |
4:49 |
9:38 |
131 127-133 |
1261 |
165 110-174 |
0/6 |
2.00 |
19:32 |
5:15 +3
|
10:30 |
128 110-137 |
1345 |
154 86-170 |
1/4 |
2.50 |
25:10 |
5:38 +3
|
11:15 |
134 129-140 |
1508 |
148 40-170 |
2/1 |
3.00 |
29:54 |
4:45 +3
|
9:29 |
139 136-142 |
1318 |
167 114-172 |
3/2 |
3.50 |
34:37 |
4:43 |
9:25 |
142 135-146 |
1338 |
168 152-174 |
2/1 |
4.00 |
39:05 |
4:28 |
8:56 |
141 139-143 |
1260 |
175 170-176 |
2/5 |
4.50 |
43:32 |
4:27 |
8:54 |
139 134-141 |
1237 |
175 174-178 |
4/3 |
5.00 |
47:53 |
4:21 |
8:42 |
141 139-143 |
1227 |
176 174-178 |
14/5 |
5.50 |
52:16 |
4:23 |
8:45 |
141 135-143 |
1234 |
176 172-178 |
1/5 |
6.00 |
56:52 |
4:36 +3
|
9:13 |
139 137-144 |
1281 |
170 28-178 |
4/8 |
6.50 |
1:01:33 |
4:41 |
9:21 |
138 136-140 |
1290 |
169 168-172 |
5/1 |
7.00 |
1:06:40 |
5:07 +6
|
10:14 |
134 127-137 |
1372 |
165 116-172 |
1/3 |
7.50 |
1:11:31 |
4:51 |
9:42 |
135 133-137 |
1310 |
168 164-170 |
8/0 |
8.00 |
1:16:46 |
5:15 +21
|
10:29 |
133 124-137 |
1395 |
165 116-170 |
0/8 |
8.50 |
1:22:14 |
5:28 +30
|
10:57 |
134 122-138 |
1467 |
163 114-170 |
1/2 |
9.00 |
1:30:29 |
8:14 +3:14
|
16:29 |
126 101-132 |
2077 |
162 80-174 |
12/9 |
9.50 |
1:35:18 |
4:50 |
9:39 |
128 122-131 |
1235 |
170 168-172 |
11/2 |
10.00 |
1:40:21 |
5:03 +4
|
10:06 |
133 128-142 |
1343 |
160 102-172 |
0/7 |
10.50 |
1:45:21 |
5:00 |
10:00 |
136 133-141 |
1359 |
162 96-172 |
4/2 |
11.00 |
1:50:07 |
4:46 +2
|
9:32 |
138 133-141 |
1316 |
166 110-172 |
2/1 |
11.50 |
1:55:02 |
4:56 +7
|
9:51 |
138 135-140 |
1360 |
165 104-170 |
3/2 |
12.00 |
1:59:40 |
4:37 |
9:15 |
141 135-143 |
1303 |
170 162-174 |
2/2 |
12.50 |
2:04:09 |
4:29 |
8:58 |
143 141-145 |
1283 |
173 170-174 |
5/1 |
13.00 |
2:08:51 |
4:42 |
9:24 |
143 140-146 |
1343 |
168 114-176 |
3/7 |
13.50 |
2:13:13 |
4:23 |
8:45 |
148 141-151 |
1296 |
175 172-176 |
5/5 |
14.00 |
2:17:40 |
4:27 |
8:53 |
151 149-153 |
1342 |
174 170-178 |
1/4 |
14.02 |
2:17:51 |
11 |
8:10 |
152 151-152 |
1242 |
173 172-174 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.7 |
170 |
13.7 |
2:07:51 |
9:19 |
Walk |
7.2 |
116 |
0.3 |
9:59 |
33:35 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:33 |
40.45% |
More |
800m |
4:17 |
8:38 |
47.50% |
More |
1km |
5:22 |
8:38 |
49.44% |
More |
Mile |
8:42 |
8:42 |
51.76% |
More |
5k |
27:48 |
8:57 |
55.20% |
More |
5 miles |
46:17 |
9:15 |
54.09% |
More |
10k |
58:47 |
9:28 |
53.24% |
More |
10 miles |
1:38:32 |
9:51 |
52.56% |
More |
Half |
2:09:07 |
9:51 |
53.10% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:51 |
7:51 |
57.38 |
5km |
26:28 |
8:31 |
57.97 |
5M |
44:05 |
8:49 |
56.79 |
10km |
55:40 |
8:58 |
56.22 |
10M |
1:32:44 |
9:16 |
55.85 |
Half |
2:03:54 |
9:27 |
54.91 |
20M |
3:15:04 |
9:45 |
55.27 |
Mara |
4:20:37 |
9:57 |
55.16 |
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You met quite a few animals - I hope you were polite and said hello to them.
One lot came to say hello to me, some had small horns, I was a little worried when they started following me. One lot ran away but were still curious and the 3rd lot of cows I left the bank and walked alongside it until I was passed. The horses weren't bothered at all.
Exciting running. You don't get stuff like that in suburbia!
I always try to run out of town 3M and into the countryside just not normally off road as much as I have been recently.