Sun 19th Mar 2023 at 8:48am by Lyds

Run > Long Run
  • Time
    3:18:51
  • Miles
    16.90
  • Min/mi
    11:46
  • Pacing
    75%
  • WAVA
    43.55
  • Stride(cm)
    83
  • Cals
    1852
  • Cadence
    165
  • BPM
    161
  • %MHR
    94.1
  • B/mi
    1894
  • Asc(m)
    334
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 12:01(12:01/mi) 146/157bpm [1755b/mi] 111cal
2) 1mi - 12:01(12:01/mi) 156/160bpm [1874b/mi] 113cal
3) 1mi - 11:28(11:28/mi) 159/169bpm [1823b/mi] 109cal
4) 1mi - 11:47(11:47/mi) 160/170bpm [1886b/mi] 110cal
5) 1mi - 11:46(11:46/mi) 161/170bpm [1894b/mi] 110cal
6) 1mi - 11:35(11:35/mi) 165/173bpm [1911b/mi] 112cal
7) 1mi - 11:45(11:45/mi) 154/165bpm [1810b/mi] 106cal
8) 1mi - 11:47(11:47/mi) 159/165bpm [1873b/mi] 106cal
9) 1mi - 11:47(11:47/mi) 160/165bpm [1885b/mi] 107cal
10) 1mi - 11:54(11:54/mi) 161/167bpm [1915b/mi] 108cal
11) 1mi - 11:57(11:57/mi) 163/172bpm [1947b/mi] 109cal
12) 1mi - 11:45(11:45/mi) 166/174bpm [1950b/mi] 111cal
13) 1mi - 11:45(11:45/mi) 164/175bpm [1927b/mi] 108cal
14) 1mi - 11:43(11:43/mi) 164/175bpm [1922b/mi] 109cal
15) 1mi - 11:49(11:49/mi) 165/173bpm [1951b/mi] 111cal
16) 1mi - 11:39(11:39/mi) 169/174bpm [1968b/mi] 111cal
17) 0.9mi - 10:23(11:29/mi) 168/175bpm [1930b/mi] 101cal

Felt alright, good even. Just kept plodding along. Felt strong enough at the end to lift the pace a little. Stuck to my nutrition plan, felt quite full but no ill effects from using a caffeine gel although will test again on the next two long runs to be sure. Don't feel particularly tired now, although legs are sore, cramping calf muscles when I stopped so maybe need to look at increasing electrolytes. All in all a good solid run, bit longer than it was meant to be but another confidence boost. Not long now!
12:01 12:01 11:28 11:47 11:46 11:35 11:45 11:47 11:47 11:54 11:57 11:45 11:45 11:43 11:49 11:39 10:23

Pace

1% 19% 78% 1% 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 6:01 6:01 12:03 137 104-150 1650 161 116-166 22/18
1.00 12:01 6:00 11:59 153 149-156 1834 164 148-166 15/15
1.50 17:58 5:57 11:53 156 153-160 1854 164 162-166 22/15
2.00 24:03 6:05 12:11 156 154-158 1900 162 158-164 7/8
2.50 29:51 5:48 11:36 161 156-168 1869 164 160-168 22/21
3.00 37:32 7:40 +2:01 15:21 155 122-168 2378 165 162-168 11/17
3.50 43:27 5:55 11:51 160 152-168 1896 163 160-166 16/17
4.00 49:19 5:52 11:44 161 150-170 1889 163 158-166 21/21
4.50 55:13 5:54 11:48 162 156-170 1912 162 160-166 16/19
5.00 1:01:04 5:52 11:43 160 154-164 1875 163 160-168 9/9
5.50 1:06:53 5:49 11:37 164 158-168 1906 163 152-166 13/13
6.00 1:12:47 5:53 +7 11:47 166 159-171 1956 163 114-168 17/17
6.50 1:20:56 8:10 +2:18 16:20 149 113-165 2432 165 160-168 10/10
7.00 1:26:50 5:54 11:48 156 150-161 1840 165 160-168 13/12
7.50 1:32:44 5:53 11:47 159 151-163 1872 165 160-170 12/14
8.00 1:38:37 5:53 11:47 160 154-165 1885 163 160-166 10/10
8.50 1:44:30 5:54 11:47 159 153-165 1874 163 160-168 13/14
9.00 1:50:24 5:53 11:47 161 155-163 1897 164 162-166 12/12
9.50 1:56:19 5:55 11:51 161 157-165 1907 163 162-166 13/9
10.00 2:02:18 5:58 11:56 161 156-166 1922 164 162-168 9/11
10.50 2:08:18 6:00 12:01 161 156-166 1934 165 162-168 12/16
11.00 2:14:14 5:56 11:53 165 161-172 1960 165 162-168 17/9
11.50 2:20:07 5:53 11:46 167 163-174 1964 167 162-170 10/11
12.00 2:25:59 5:52 11:44 166 160-173 1947 165 162-170 11/10
12.50 2:31:49 5:50 11:39 165 156-175 1923 166 162-170 9/13
13.00 2:37:44 5:55 11:51 163 158-168 1930 165 164-168 9/10
13.50 2:43:33 5:49 11:39 162 156-169 1887 167 164-170 11/8
14.00 2:49:27 5:54 11:48 165 154-173 1948 165 162-168 9/8
14.50 2:55:22 5:55 11:49 167 162-170 1974 166 164-170 21/15
15.00 3:01:17 5:55 11:49 163 157-173 1927 166 164-168 17/17
15.50 3:07:09 5:52 11:44 168 165-172 1973 167 162-170 18/20
16.00 3:12:55 5:46 11:33 170 165-174 1963 167 164-170 14/13
16.50 3:18:55 6:00 11:59 167 160-173 2002 167 164-170 14/18
16.90 3:23:18 4:23 10:53 169 161-175 1839 170 156-176 18/12

Heart

161/175max
  • Show Beats/Mile

Elevation

Asc 334m, Range 21m, Flat prediction 3:18:52
Elevation Graph
Biggest Climbs (m) Min/mi
13 7.5% 11:09
10 5.0% 12:12
See your biggest climbs

Cadence

165 (176 max) Stride Length: 83cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.8 164 16.9 3:18:46 12:02
Walk 0.0 115 0 5 16:19
Still 0.0 - - 1 -
Pause 2.1 - - 4:26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:36 10:29 33.23% More
800m 5:34 11:12 34.56% More
1km 7:00 11:16 35.87% More
Mile 11:31 11:31 37.42% More
5k 36:15 11:40 41.53% More
5 miles 58:30 11:42 41.95% More
10k 1:12:44 11:42 42.21% More
10 miles 1:57:37 11:46 42.89% More
Half 2:36:20 11:56 42.37% More

Predictions

Dist Time Per Mile WAVA
1M 8:24 8:24 51.30
5km 29:52 9:37 50.41
5M 50:52 10:10 48.24
10km 1:04:53 10:27 47.32
10M 1:50:31 11:03 45.64
Half 2:29:31 11:25 44.00
20M 4:00:06 12:00 42.99
Mara 5:24:50 12:24 42.02
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