Sun 7th Aug 2022 at 9:37am by Bintmcskint
Run > Long Run
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Time
2:13:34
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Miles 11.23
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Min/mi 11:54
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Pacing
6%
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WAVA
50.43
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Stride(cm)
84
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Cals
896
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Cadence
161
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Asc(m)
270
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Hillscore
27
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Surface
Road
Notes & Comments
8 comments
Eddie said: 2 hours
Fuel well - you will be tired
The run of 2000 ducks and 5 red kites
Yes, I was tired.
A little under par after a long day volunteering at NDW100 and not much sleep on the Friday night. Also had a total b*stard headache.
BUT this was such a lovely run. Hot day, blue skies, glorious countryside and under the viaduct over the River Ouse
Saw two massive duck gatherings (not exaggerating the numbers!) and they were all wonderful and quacky, and then 5 kites all playing on the thermals.
Typically I suddenly felt perky with about 10 minutes left of the run
It's been a good week and I need a nap
Split Summary
===
1) 1m - 10:56(10:56/m) 83cal 5.49/6.35mph
2) 1m - 10:17(10:17/m) 81cal 5.83/6.91mph
3) 1m - 11:45(11:45/m) 80cal 5.1/6.12mph
4) 1m - 9:57(9:57/m) 87cal 6.04/6.53mph
5) 1m - 12:18(12:18/m) 81cal 4.88/6.95mph
6) 1m - 12:45(12:45/m) 79cal 4.71/6.39mph
7) 1m - 13:43(13:43/m) 74cal 4.38/6.66mph
8) 1m - 11:05(11:05/m) 83cal 5.41/6.93mph
9) 1m - 11:02(11:02/m) 82cal 5.44/7.2mph
10) 1m - 11:55(11:55/m) 78cal 5.04/7.26mph
11) 1m - 14:41(14:41/m) 72cal 4.09/7.08mph
12) 0.23m - 3:10(13:42/m) 16cal 4.38/6.41mph
Fuel well - you will be tired
The run of 2000 ducks and 5 red kites
Yes, I was tired.
A little under par after a long day volunteering at NDW100 and not much sleep on the Friday night. Also had a total b*stard headache.
BUT this was such a lovely run. Hot day, blue skies, glorious countryside and under the viaduct over the River Ouse
Saw two massive duck gatherings (not exaggerating the numbers!) and they were all wonderful and quacky, and then 5 kites all playing on the thermals.
Typically I suddenly felt perky with about 10 minutes left of the run
It's been a good week and I need a nap
Split Summary
===
1) 1m - 10:56(10:56/m) 83cal 5.49/6.35mph
2) 1m - 10:17(10:17/m) 81cal 5.83/6.91mph
3) 1m - 11:45(11:45/m) 80cal 5.1/6.12mph
4) 1m - 9:57(9:57/m) 87cal 6.04/6.53mph
5) 1m - 12:18(12:18/m) 81cal 4.88/6.95mph
6) 1m - 12:45(12:45/m) 79cal 4.71/6.39mph
7) 1m - 13:43(13:43/m) 74cal 4.38/6.66mph
8) 1m - 11:05(11:05/m) 83cal 5.41/6.93mph
9) 1m - 11:02(11:02/m) 82cal 5.44/7.2mph
10) 1m - 11:55(11:55/m) 78cal 5.04/7.26mph
11) 1m - 14:41(14:41/m) 72cal 4.09/7.08mph
12) 0.23m - 3:10(13:42/m) 16cal 4.38/6.41mph
10:56 10:17 11:45 9:57 12:18 12:45 13:43 11:05 11:02 11:55 14:41 3:10
Pin Map |
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Min/mi0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.50 | 8:39 | 8:39 +3:25 | 17:18 | 174 120-182 | 16/20 |
1.00 | 18:17 | 9:39 +3:58 | 19:17 | 167 122-186 | 14/16 |
1.50 | 25:51 | 7:34 +2:09 | 15:07 | 165 116-186 | 16/20 |
2.00 | 31:46 | 5:55 +1:02 | 11:50 | 181 122-186 | 20/12 |
2.50 | 42:21 | 10:35 +5:20 | 21:10 | 175 170-180 | 7/21 |
3.00 | 50:38 | 8:17 +1:45 | 16:33 | 160 108-180 | 22/8 |
3.50 | 55:39 | 5:01 | 10:02 | 181 178-186 | 10/25 |
4.00 | 1:01:20 | 5:41 +46 | 11:23 | 178 122-186 | 19/12 |
4.50 | 1:10:15 | 8:55 +3:54 | 17:51 | 181 170-186 | 11/24 |
5.00 | 1:29:18 | 19:02 +11:49 | 38:04 | 146 110-180 | 10/12 |
5.50 | 1:41:19 | 12:01 +6:49 | 24:03 | 170 120-182 | 27/9 |
6.00 | 2:04:01 | 22:42 +15:07 | 45:24 | 146 80-180 | 20/12 |
6.50 | 2:09:44 | 5:43 +8 | 11:26 | 169 122-180 | 40/3 |
7.00 | 2:23:38 | 13:55 +5:45 | 27:49 | 133 108-182 | 2/51 |
7.50 | 2:32:36 | 8:58 +3:25 | 17:55 | 169 122-190 | 21/12 |
8.00 | 2:40:41 | 8:05 +2:32 | 16:10 | 165 122-188 | 9/26 |
8.50 | 2:47:52 | 7:11 +1:39 | 14:22 | 163 122-186 | 26/16 |
9.00 | 2:53:38 | 5:46 +16 | 11:32 | 170 122-180 | 23/13 |
9.50 | 3:03:41 | 10:03 +3:23 | 20:06 | 165 122-186 | 12/14 |
10.00 | 3:11:16 | 7:35 +2:19 | 15:09 | 175 122-186 | 15/12 |
10.50 | 3:20:53 | 9:38 +2:30 | 19:15 | 148 122-186 | 27/6 |
11.00 | 3:34:40 | 13:47 +6:15 | 27:34 | 139 102-184 | 11/25 |
11.23 | 3:38:32 | 3:52 +40 | 16:44 | 155 120-182 | 11/8 |
Elevation
Asc 270m,
Range 68m, Flat prediction 1:27:14
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
50 6.5% | 21:27 |
37 7.2% | 25:45 |
25 8.5% | 19:13 |
24 4.0% | 19:17 |
22 3.9% | 18:30 |
21 2.6% | 19:11 |
See your biggest climbs |
Cadence
161 (190 max)
Stride Length: 84cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 48.5 | 177 | 9.6 | 1:20:42 | 13:33 |
Walk | 33.3 | 121 | 1.7 | 1:28:58 | 53:10 |
Still | 0.0 | - | - | 1 | - |
Pause | 18.3 | - | - | 48:51 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:17 | 10:17 | 49.08 |
5km | 34:13 | 11:01 | 51.54 |
5M | 56:39 | 11:20 | 50.90 |
10km | 1:11:20 | 11:29 | 50.64 |
10M | 1:58:07 | 11:49 | 50.49 |
Half | 2:37:15 | 12:00 | 49.59 |
20M | 4:06:15 | 12:19 | 49.96 |
Mara | 5:27:52 | 12:31 | 49.78 |
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*awaits notes*
Ditto. Good climb levels
Also awaits
lumpy running!
Fabulous, this made me smile xx
Bonkers considering being tired, having a headache and the bastard heat - amazing effort
Excellent, well done 😁