Fri 5th Aug 2022 at 10:00am by geordiegirl

Run > General
  • Time
    2:34:32
  • Miles
    13.50
  • Min/mi
    11:27
  • Pacing
    25%
  • WAVA
    49.95
  • Stride(cm)
    87
  • Cals
    1526
  • Cadence
    162
  • BPM
    147
  • %MHR
    85.8
  • B/mi
    1680
  • Asc(m)
    88
  • Surface
    Road

Notes & Comments

1 comments
Longest run since The Wall, last month was a recovery month this month is the start of building the long miles to get a base to build on next year for the plans in hand.

Ran loop to Huntingdon and back via Godmanchester. Pleasant run no pressure just do and listened to YHRF with Renee McGregor talking about nutrition in running so many good tips and comforting to know what the nutritionalist who helped me did ticked RMc’s advice too.

It was warm towards the end though when the sun broke through (not a complaint)

Split Summary
===
1) 1m - 10:59(10:59/m) 139/152bpm [1526b/mi] 112cal
2) 1m - 11:24(11:24/m) 144/161bpm [1641b/mi] 114cal
3) 1m - 11:52(11:52/m) 156/166bpm [1850b/mi] 125cal
4) 1m - 10:59(10:59/m) 145/155bpm [1593b/mi] 105cal
5) 1m - 11:03(11:03/m) 143/155bpm [1580b/mi] 108cal
6) 1m - 10:43(10:43/m) 147/158bpm [1576b/mi] 109cal
7) 1m - 11:59(11:59/m) 145/161bpm [1736b/mi] 111cal
8) 1m - 11:16(11:16/m) 148/160bpm [1742b/mi] 113cal
9) 1m - 11:01(11:01/m) 142/159bpm [1847b/mi] 109cal
10) 1m - 11:48(11:48/m) 148/166bpm [1747b/mi] 112cal
11) 1m - 13:10(13:10/m) 150/164bpm [1975b/mi] 124cal
12) 1m - 11:46(11:46/m) 152/162bpm [1789b/mi] 112cal
13) 1m - 11:17(11:17/m) 156/164bpm [1760b/mi] 115cal
14) 0.5m - 5:07(10:10/m) 160/168bpm [1626b/mi] 57cal
10:59 11:24 11:52 10:59 11:03 10:43 11:59 11:16 11:01 11:48 13:10 11:46 11:17 5:07
Ness
Well done 👏
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Pace

26% 23% 27% 23% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:43 5:43 +26 11:27 130 83-149 1488 164 82-174 15/12
1.00 11:24 5:40 11:21 145 137-152 1645 167 158-172 14/14
1.50 26:13 14:49 +9:22 29:38 136 90-152 4029 164 82-176 12/12
2.00 32:46 6:33 +36 13:07 152 136-161 1994 161 112-176 17/14
2.50 38:54 6:07 12:15 155 145-163 1898 152 84-170 27/12
3.00 44:38 5:44 11:28 157 148-165 1801 160 102-246 23/16
3.50 50:36 5:59 +49 11:58 144 124-154 1722 165 82-176 4/29
4.00 56:43 6:07 +17 12:14 145 131-152 1773 164 120-250 10/14
4.50 1:04:03 7:20 +1:58 14:40 138 106-155 2023 165 102-176 13/12
5.00 1:09:44 5:41 11:22 146 135-153 1660 162 114-172 17/17
5.50 1:15:03 5:19 10:37 149 136-158 1583 164 118-172 14/13
6.00 1:21:45 6:42 +1:17 13:24 144 129-155 1928 159 84-178 14/12
6.50 1:28:44 6:59 +58 13:58 140 131-149 1956 161 108-210 11/15
7.00 1:37:55 9:12 +3:14 18:23 148 115-161 2721 164 114-174 13/11
7.50 1:43:23 5:27 10:55 152 135-159 1659 167 124-176 13/14
8.00 1:49:37 6:14 12:28 143 128-156 1782 155 100-240 9/10
8.50 2:00:11 10:34 +3:51 21:09 140 114-154 2960 158 100-176 10/9
9.00 2:09:21 9:10 +2:48 18:21 144 115-159 2642 156 92-174 16/16
9.50 2:15:13 5:52 11:44 146 120-164 1712 159 110-176 10/10
10.00 2:22:47 7:33 +1:37 15:07 149 118-162 2252 163 80-184 8/9
10.50 2:30:15 7:28 14:57 148 120-164 2212 168 116-176 14/9
11.00 2:36:19 6:04 +22 12:08 152 142-159 1844 162 80-176 8/13
11.50 2:42:09 5:50 11:41 154 143-162 1799 159 112-178 11/12
12.00 2:48:12 6:02 +7 12:05 150 143-159 1812 159 84-176 9/7
12.50 2:53:54 5:42 11:25 156 147-163 1780 162 116-174 12/12
13.00 2:59:37 5:43 +9 11:27 155 143-162 1774 162 84-176 8/11
13.50 3:05:15 5:38 +33 11:15 160 147-168 1801 174 160-250 11/14
13.50 3:09:17 4:02 +3:59 18:05:46 115 115-115 124863 - 0/0

Heart

147/168max
  • Show Beats/Mile

Elevation

Asc 88m, Range 35m, Flat prediction 2:34:32
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

162 (250 max) Stride Length: 87cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 74.6 168 12.5 2:13:11 13:11
Walk 10.3 113 1 22:39 22:29
Still 0.9 - - 1:55 -
Pause 14.3 - - 31:33 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:19 9:19 42.64% More
800m 5:03 10:09 43.02% More
1km 6:38 10:40 42.67% More
Mile 10:56 10:56 44.12% More
5k 36:04 11:36 46.73% More
5 miles 1:00:57 12:11 45.14% More
10k 1:19:14 12:45 43.49% More
10 miles 2:14:29 13:27 42.25% More
Half 3:00:23 13:46 41.43% More

Predictions

Dist Time Per Mile WAVA
1M 8:40 8:40 55.65
5km 30:24 9:47 55.43
5M 51:28 10:18 53.47
10km 1:05:28 10:32 52.64
10M 1:50:51 11:05 51.25
Half 2:29:28 11:25 49.66
20M 3:58:45 11:56 48.96
Mara 5:21:55 12:17 48.10

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