Sun 11th Sep 2022 at 8:00am by Fenland Flier
Run > Medium Long Run
- warm
-
Time
2:17:49
-
Miles
14.13
-
Min/mi
9:45
-
Pacing
29%
-
WAVA
54.43
-
Stride(cm)
97
-
Cals
1066
-
Cadence
170
-
BPM
133
-
%MHR
67.8
-
B/mi
1296
-
Asc(m)
109
-
Hillscore
1
-
Surface
Road
Notes & Comments
6 comments
No route planned but I knew where I wanted to run. Collected some more blue circles.
1) 1m - 9:37(9:37/m) 123/135bpm [1183b/mi] 74cal 6.24/7.03mph
2) 1m - 9:52(9:52/m) 128/132bpm [1264b/mi] 81cal 6.08/6.79mph
3) 1m - 9:52(9:52/m) 128/132bpm [1263b/mi] 83cal 6.08/6.61mph
4) 1m - 10:00(10:00/m) 130/133bpm [1301b/mi] 82cal 6/6.64mph
5) 1m - 9:54(9:54/m) 131/136bpm [1296b/mi] 78cal 6.06/6.46mph
6) 1m - 9:58(9:58/m) 129/133bpm [1286b/mi] 72cal 6.02/6.48mph
7) 1m - 10:02(10:02/m) 129/135bpm [1294b/mi] 66cal 5.98/6.6mph
8) 1m - 9:40(9:40/m) 132/145bpm [1277b/mi] 68cal 6.2/9.61mph Suddenly decided to do 5 sprint 'hill' reps on a slope of the underpass, 1st in mile 8 4 in mile 9.
9) 1m - 10:00(10:01/m) 138/156bpm [1381b/mi] 79cal 5.99/11.92mph Stopped to take a call from my mum.
10) 1m - 9:41(9:41/m) 134/137bpm [1298b/mi] 70cal 6.19/6.65mph
11) 1m - 10:11(10:11/m) 133/136bpm [1354b/mi] 67cal 5.89/6.58mph
12) 1m - 9:50(9:50/m) 136/141bpm [1337b/mi] 71cal 6.1/6.99mph
13) 1m - 9:07(9:07/m) 143/148bpm [1305b/mi] 77cal 6.58/7.51mph
14) 1m - 8:52(8:52/m) 149/151bpm [1322b/mi] 86cal 6.76/7.19mph
15) 0.14m - 1:13(8:52/m) 151/153bpm [1340b/mi] 12cal 6.76/7.16mph
9:37 9:52 9:52 10:00 9:54 9:58 10:02 9:40 10:00 9:41 10:11 9:50 9:07 8:52 1:13
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
4:47 |
4:47 |
9:34 |
117 85-128 |
1120 |
169 122-172 |
6/1 |
1.00 |
9:38 |
4:51 |
9:43 |
128 121-135 |
1243 |
171 166-174 |
6/1 |
1.50 |
14:57 |
5:19 +23
|
10:37 |
127 116-131 |
1349 |
168 98-174 |
0/5 |
2.00 |
19:54 |
4:57 |
9:54 |
129 126-132 |
1277 |
170 168-178 |
4/6 |
2.50 |
24:48 |
4:54 |
9:48 |
128 123-132 |
1254 |
171 168-172 |
5/2 |
3.00 |
29:46 |
4:58 |
9:56 |
127 124-132 |
1261 |
171 166-172 |
1/3 |
3.50 |
34:43 |
4:57 |
9:55 |
131 128-133 |
1299 |
170 168-172 |
10/2 |
4.00 |
39:46 |
5:03 |
10:06 |
130 123-132 |
1313 |
170 166-172 |
1/6 |
4.50 |
44:44 |
4:57 |
9:54 |
130 128-134 |
1288 |
169 166-174 |
2/2 |
5.00 |
49:40 |
4:57 |
9:53 |
132 127-136 |
1305 |
172 170-174 |
2/3 |
5.50 |
54:37 |
4:57 |
9:54 |
130 128-131 |
1287 |
171 170-172 |
7/1 |
6.00 |
59:38 |
5:01 |
10:02 |
129 122-132 |
1295 |
168 122-170 |
2/4 |
6.50 |
1:04:38 |
4:59 |
9:59 |
129 127-131 |
1288 |
169 168-170 |
3/2 |
7.00 |
1:09:57 |
5:20 +18
|
10:39 |
128 122-135 |
1364 |
169 164-170 |
2/5 |
7.50 |
1:14:51 |
4:54 |
9:47 |
130 128-133 |
1272 |
169 168-170 |
5/3 |
8.00 |
1:19:38 |
4:47 |
9:34 |
134 127-145 |
1282 |
170 162-186 |
1/4 |
8.50 |
1:24:09 |
4:31 |
9:01 |
143 132-155 |
1290 |
174 160-198 |
0/3 |
9.00 |
1:36:08 |
12:00 +6:31
|
24:00 |
134 109-156 |
3215 |
158 84-192 |
11/4 |
9.50 |
1:41:02 |
4:54 |
9:47 |
133 131-137 |
1302 |
170 168-172 |
1/5 |
10.00 |
1:45:52 |
4:50 |
9:39 |
134 132-136 |
1294 |
170 170-172 |
7/1 |
10.50 |
1:50:51 |
4:59 |
9:58 |
134 128-136 |
1336 |
169 168-170 |
2/4 |
11.00 |
1:56:04 |
5:13 +2
|
10:26 |
132 128-135 |
1376 |
166 110-170 |
4/1 |
11.50 |
2:01:03 |
4:59 |
9:58 |
135 132-138 |
1346 |
169 168-172 |
3/2 |
12.00 |
2:05:53 |
4:51 |
9:41 |
138 133-140 |
1337 |
170 170-172 |
5/5 |
12.50 |
2:10:31 |
4:38 |
9:16 |
141 138-144 |
1306 |
173 170-176 |
0/4 |
13.00 |
2:15:01 |
4:30 |
8:59 |
145 138-148 |
1303 |
174 172-176 |
3/3 |
13.50 |
2:19:27 |
4:26 |
8:52 |
147 145-149 |
1303 |
174 172-174 |
3/2 |
14.00 |
2:23:53 |
4:26 |
8:53 |
150 147-151 |
1332 |
174 172-176 |
4/5 |
14.13 |
2:25:05 |
1:12 |
9:00 |
151 150-152 |
1358 |
173 172-174 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.5 |
170 |
14.1 |
2:17:07 |
9:44 |
Walk |
5.5 |
102 |
0 |
7:57 |
3:20:54 |
Still |
0.0 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:07 |
8:32 |
40.72% |
More |
800m |
4:24 |
8:50 |
46.74% |
More |
1km |
5:30 |
8:51 |
48.68% |
More |
Mile |
8:52 |
8:52 |
51.26% |
More |
5k |
28:46 |
9:16 |
53.77% |
More |
5 miles |
47:36 |
9:31 |
53.05% |
More |
10k |
1:01:21 |
9:52 |
51.47% |
More |
10 miles |
1:43:58 |
10:24 |
50.27% |
More |
Half |
2:15:06 |
10:19 |
51.22% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:03 |
8:03 |
56.42 |
5km |
27:08 |
8:44 |
57.02 |
5M |
45:13 |
9:03 |
55.86 |
10km |
57:05 |
9:11 |
55.31 |
10M |
1:35:07 |
9:31 |
54.95 |
Half |
2:07:04 |
9:42 |
54.04 |
20M |
3:20:04 |
10:00 |
54.39 |
Mara |
4:27:17 |
10:12 |
54.28 |
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Very good!
Nice running 👏
Thanks 3M and Ness.
Thanks 3M and Ness.
Your HR graph shows quite clearly when you did the hill sprints.
Mums are important - quite right that you stopped to take the call.
Thanks Flatlander so does the cadence but not the elevation graph.