Sun 8th May 2022 at 7:14am by Fenland Flier

Run > Long Run
  • breezy
  • Time
    3:13:24
  • Miles
    18.05
  • Min/mi
    10:43
  • Pacing
    17%
  • WAVA
    49.91
  • Stride(cm)
    90
  • Cals
    1327
  • Cadence
    167
  • BPM
    137
  • %MHR
    69.7
  • B/mi
    1463
  • Asc(m)
    115
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

3 comments
More off road running to collect blue circles before the grass/weeds get too long.
Felt dehydrated towards the end and my left knee started to hurt from 10.25 miles intermittently. Some walking in long grass. Stopped to check maps for some footpath routes too.

1) 1m - 9:35(9:35/m) 122/141bpm [1169b/mi] 65cal 6.26/7.12mph
2) 1m - 9:44(9:44/m) 125/131bpm [1217b/mi] 71cal 6.16/6.86mph
3) 1m - 9:53(9:53/m) 128/131bpm [1265b/mi] 75cal 6.07/6.8mph
4) 1m - 10:12(10:12/m) 133/141bpm [1357b/mi] 81cal 5.88/7.81mph
5) 1m - 9:59(9:59/m) 133/137bpm [1329b/mi] 74cal 6.01/7.16mph
6) 1m - 9:55(9:55/m) 135/139bpm [1339b/mi] 73cal 6.05/7.91mph
7) 1m - 9:30(9:30/m) 135/138bpm [1283b/mi] 67cal 6.31/7.93mph
8) 1m - 9:30(9:31/m) 138/142bpm [1312b/mi] 68cal 6.31/6.81mph
9) 1m - 9:27(9:27/m) 138/142bpm [1304b/mi] 67cal 6.35/6.86mph
10) 1m - 9:28(9:28/m) 138/141bpm [1306b/mi] 64cal 6.34/6.67mph
11) 1m - 9:39(9:40/m) 134/143bpm [1294b/mi] 62cal 6.21/7.34mph
12) 1m - 10:01(10:01/m) 136/145bpm [1362b/mi] 68cal 5.99/7.16mph
13) 1m - 10:16(10:17/m) 144/153bpm [1480b/mi] 86cal 5.84/6.47mph
14) 1m - 9:35(9:35/m) 145/150bpm [1389b/mi] 79cal 6.26/6.94mph
15) 1m - 11:47(11:47/m) 142/153bpm [1672b/mi] 83cal 5.09/6.74mph
16) 1m - 10:49(10:49/m) 146/153bpm [1579b/mi] 82cal 5.55/6.57mph
17) 1m - 10:38(10:39/m) 142/150bpm [1511b/mi] 71cal 5.64/7.17mph
18) 1m - 9:14(9:15/m) 151/155bpm [1396b/mi] 85cal 6.49/7.3mph
19) 0.06m - 34(9:08/m) 153/155bpm [1397b/mi] 6cal 6.57/6.69mph
9:35 9:44 9:53 10:12 9:59 9:55 9:30 9:30 9:27 9:28 9:39 10:01 10:16 9:35 11:47 10:49 10:38 9:14 34
3M
Blame the knee on the weeds (drag) that are already there. It's been warm too, so top up a bit more before you go I guess.

Offroad and bumpiness are supposed to be good for strength anyway!
Fenland Flier
Dehydration was due to drinking the wrong stuff last night ;-) however because of that I should have taken water with me.
3M
That kind of dehydration, huh? I must admit a half bottle of red wine is the one sure fire way I've found to slow down a run the following morning!

Pace

6% 53% 41%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:43 4:43 9:25 121 86-141 1140 170 130-172 8/0
1.00 9:35 4:52 9:45 124 117-132 1209 172 168-182 4/1
1.50 14:29 4:54 9:48 123 116-128 1206 168 118-174 0/5
2.00 19:20 4:50 9:41 126 124-130 1220 171 166-174 1/4
2.50 24:14 4:54 9:48 127 123-129 1245 168 166-170 4/2
3.00 29:12 4:58 9:57 129 127-131 1283 167 164-170 4/1
3.50 34:18 5:05 +2 10:11 134 124-141 1364 165 58-172 1/3
4.00 39:38 5:20 +12 10:41 134 130-137 1431 165 82-170 0/4
4.50 44:38 5:00 +4 10:01 134 132-137 1341 165 24-172 5/4
5.00 49:55 5:17 +13 10:33 133 123-136 1403 164 110-178 3/2
5.50 54:51 4:56 9:53 135 132-139 1334 169 166-172 1/5
6.00 59:49 4:58 9:56 134 128-139 1330 170 166-210 9/2
6.50 1:04:27 4:38 9:16 135 132-138 1252 172 170-174 1/2
7.00 1:09:20 4:53 9:46 134 133-137 1308 170 166-174 0/5
7.50 1:14:07 4:47 9:34 137 131-142 1311 170 166-174 4/2
8.00 1:18:51 4:44 9:28 138 135-140 1305 171 168-176 1/2
8.50 1:23:38 4:48 9:35 137 131-139 1313 172 168-174 3/2
9.00 1:28:18 4:39 9:19 139 137-142 1294 172 170-174 0/3
9.50 1:33:00 4:43 9:25 138 134-141 1300 172 170-174 3/1
10.00 1:37:45 4:45 9:30 139 129-141 1320 172 170-174 3/2
10.50 1:52:40 14:55 +10:12 29:49 132 102-143 3936 166 80-174 5/3
11.00 1:57:37 4:57 9:54 135 129-140 1337 170 168-172 2/0
11.50 2:02:39 5:02 10:04 137 129-145 1380 170 164-182 1/5
12.00 2:08:57 6:18 +1:20 12:35 134 117-140 1687 167 120-176 4/4
12.50 2:13:59 5:03 10:05 141 131-153 1423 167 114-174 2/1
13.00 2:19:15 5:15 10:31 146 140-151 1535 164 110-176 5/1
13.50 2:24:02 4:47 9:34 146 142-150 1397 174 168-178 4/1
14.00 2:28:50 4:47 9:35 145 138-148 1390 174 168-178 0/5
14.50 2:36:25 7:36 +1:13 15:12 141 115-153 2143 140 54-174 3/3
15.00 2:41:49 5:23 10:47 141 124-147 1519 167 120-176 1/2
15.50 2:47:53 6:04 +28 12:08 147 135-153 1783 161 120-176 4/2
16.00 2:53:05 5:13 10:25 143 135-149 1491 164 120-174 3/2
16.50 2:57:57 4:51 9:43 148 139-150 1437 172 170-176 2/2
17.00 3:03:44 5:48 11:35 137 119-149 1588 154 118-178 4/3
17.50 3:08:24 4:40 9:20 149 141-153 1390 175 172-178 8/2
18.00 3:12:59 4:35 9:09 153 149-155 1401 176 172-178 0/5
18.05 3:13:24 25 9:16 154 154-155 1428 175 174-176 0/0

Heart

137/155max
  • Show Beats/Mile

Elevation

Asc 115m, Range 16m, Flat prediction 3:14:30
Elevation Graph
Biggest Climbs (m) Min/mi
13 1.5% 9:29
10 1.1% 10:01
See your biggest climbs

Cadence

167 (210 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.5 170 17.5 3:00:48 10:19
Walk 6.5 116 0.5 12:32 24:01
Still 0.0 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:12 8:53 38.89% More
800m 4:32 9:07 44.97% More
1km 5:40 9:07 46.85% More
Mile 9:14 9:14 48.76% More
5k 29:25 9:28 52.17% More
5 miles 47:49 9:34 52.35% More
10k 1:07:03 10:47 46.67% More
10 miles 1:51:55 11:12 46.27% More

Predictions

Dist Time Per Mile WAVA
1M 8:41 8:41 51.88
5km 29:17 9:26 52.39
5M 48:48 9:46 51.30
10km 1:01:36 9:55 50.80
10M 1:42:38 10:16 50.46
Half 2:17:07 10:28 49.62
20M 3:35:54 10:48 49.93
Mara 4:48:27 11:01 49.84
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