Mon 29th May 2023 at 8:50am by Fenland Flier
Run > Medium Long Run
- windy
- warm
-
Time
2:18:17
-
Miles
15.62
-
Min/mi
8:51
-
Pacing
81%
-
WAVA
60.92
-
Stride(cm)
106
-
Cals
1245
-
Watts
200
-
Cadence
172
-
BPM
143
-
%MHR
73
-
B/mi
1267
-
Asc(m)
14
-
Surface
Mixed
Notes & Comments
17 comments
I planned a route in my head of 15 miles and left home 15 minutes after I should have. I altered my route because of the distance it would end up being and time constraints.
I met Tadas from Lithuania who caught up with me and lives on the estate, we ran the last mile and a half together chatting.
1) 1mi - 9:31(9:31/mi) 131/146bpm [1247b/mi] 78cal 187/W 6.3/7.38mph
2) 1mi - 9:22(9:22/mi) 135/148bpm [1264b/mi] 78cal 186/W 6.41/6.72mph
3) 1mi - 9:06(9:06/mi) 138/149bpm [1257b/mi] 79cal 194/W 6.58/6.9mph
4) 1mi - 9:09(9:09/mi) 138/146bpm [1264b/mi] 79cal 192/W 6.56/6.8mph
5) 1mi - 9:16(9:16/mi) 136/144bpm [1261b/mi] 79cal 190/W 6.46/6.76mph
6) 1mi - 9:01(9:01/mi) 139/148bpm [1254b/mi] 78cal 193/W 6.66/7.01mph
7) 1mi - 8:51(8:51/mi) 149/167bpm [1319b/mi] 79cal 201/W 6.78/7.19mph
8) 1mi - 9:44(9:44/mi) 137/148bpm [1334b/mi] 82cal 187/W 6.16/7.38mph
9) 1mi - 9:03(9:03/mi) 142/153bpm [1284b/mi] 80cal 196/W 6.64/7.43mph
10) 1mi - 8:27(8:27/mi) 150/158bpm [1269b/mi] 81cal 209/W 7.1/7.38mph
11) 1mi - 8:18(8:18/mi) 151/158bpm [1252b/mi] 80cal 212/W 7.24/7.58mph
12) 1mi - 8:18(8:18/mi) 150/156bpm [1246b/mi] 81cal 214/W 7.22/7.56mph
13) 1mi - 8:18(8:18/mi) 150/156bpm [1246b/mi] 81cal 213/W 7.22/7.56mph
14) 1mi - 8:27(8:27/mi) 148/157bpm [1250b/mi] 80cal 209/W 7.1/7.38mph
15) 1mi - 8:17(8:17/mi) 154/170bpm [1274b/mi] 81cal 214/W 7.24/8.19mph
16) 0.62mi - 5:08(8:14/mi) 149/165bpm [1228b/mi] 49cal 211/W 7.29/8.1mph
9:31 9:22 9:06 9:09 9:16 9:01 8:51 9:44 9:03 8:27 8:18 8:18 8:18 8:27 8:17 5:08
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.50 |
5:06 |
5:06 +25
|
10:12 |
124 97-143 |
1265 |
170 82-178 |
193 84-236 |
9/3 |
1.00 |
9:55 |
4:49 |
9:39 |
138 134-146 |
1331 |
170 86-174 |
187 176-217 |
3/1 |
1.50 |
14:42 |
4:47 |
9:34 |
131 119-139 |
1253 |
170 168-172 |
181 160-189 |
0/2 |
2.00 |
19:17 |
4:35 |
9:10 |
140 131-148 |
1283 |
171 170-172 |
191 186-197 |
0/0 |
2.50 |
23:50 |
4:33 |
9:06 |
136 129-143 |
1239 |
171 168-176 |
193 187-199 |
0/0 |
3.00 |
28:24 |
4:33 |
9:06 |
140 131-149 |
1275 |
172 170-174 |
195 189-203 |
1/1 |
3.50 |
32:59 |
4:35 |
9:10 |
139 134-145 |
1274 |
170 168-174 |
193 184-198 |
0/0 |
4.00 |
37:33 |
4:35 |
9:09 |
138 131-146 |
1263 |
169 168-172 |
192 181-201 |
2/2 |
4.50 |
42:08 |
4:35 |
9:10 |
137 131-143 |
1257 |
169 166-172 |
192 180-199 |
2/3 |
5.00 |
46:49 |
4:41 |
9:22 |
135 131-144 |
1264 |
169 166-172 |
188 184-191 |
1/0 |
5.50 |
51:23 |
4:34 |
9:08 |
136 122-144 |
1242 |
165 134-182 |
188 137-199 |
2/2 |
6.00 |
55:50 |
4:27 |
8:54 |
142 132-148 |
1265 |
172 170-180 |
198 187-206 |
1/1 |
6.50 |
1:00:14 |
4:24 |
8:47 |
154 141-167 |
1353 |
174 170-182 |
204 158-269 |
7/2 |
7.00 |
1:04:41 |
4:28 |
8:55 |
143 139-148 |
1275 |
171 170-174 |
197 193-205 |
2/7 |
7.50 |
1:09:12 |
4:31 |
9:02 |
141 133-146 |
1273 |
171 170-172 |
196 187-216 |
5/5 |
8.00 |
1:15:22 |
6:10 +58
|
12:20 |
133 115-148 |
1641 |
168 88-184 |
184 83-218 |
4/3 |
8.50 |
1:19:53 |
4:31 |
9:02 |
142 131-153 |
1282 |
171 168-174 |
194 176-209 |
1/1 |
9.00 |
1:25:23 |
5:29 +59
|
10:59 |
142 131-150 |
1559 |
172 86-176 |
199 75-229 |
2/2 |
9.50 |
1:29:35 |
4:12 |
8:25 |
150 143-158 |
1262 |
174 172-176 |
209 201-223 |
2/1 |
10.00 |
1:33:50 |
4:15 |
8:31 |
149 143-155 |
1268 |
174 172-178 |
209 199-229 |
3/4 |
10.50 |
1:37:57 |
4:07 |
8:14 |
150 142-158 |
1235 |
174 172-178 |
211 190-227 |
2/3 |
11.00 |
1:42:08 |
4:11 |
8:21 |
151 144-158 |
1261 |
175 174-178 |
214 205-237 |
2/1 |
11.50 |
1:46:17 |
4:09 |
8:19 |
151 144-156 |
1255 |
175 174-178 |
216 206-234 |
3/2 |
12.00 |
1:50:26 |
4:09 |
8:18 |
149 144-154 |
1238 |
175 172-182 |
212 206-224 |
1/3 |
12.50 |
1:54:31 |
4:05 |
8:10 |
152 147-156 |
1242 |
175 174-178 |
215 210-229 |
1/1 |
13.00 |
1:58:45 |
4:13 |
8:26 |
149 141-155 |
1257 |
175 174-176 |
211 197-226 |
2/1 |
13.50 |
2:02:57 |
4:13 |
8:25 |
149 143-157 |
1255 |
175 170-182 |
211 200-233 |
1/0 |
14.00 |
2:07:11 |
4:14 |
8:28 |
148 141-154 |
1254 |
176 172-182 |
208 191-235 |
2/3 |
14.50 |
2:11:10 |
3:59 |
7:57 |
159 141-170 |
1265 |
176 172-182 |
224 208-241 |
1/1 |
15.00 |
2:15:28 |
4:18 |
8:35 |
150 141-155 |
1288 |
176 166-182 |
206 114-225 |
3/1 |
15.50 |
2:19:39 |
4:12 |
8:24 |
148 139-154 |
1243 |
174 170-178 |
207 190-218 |
0/2 |
15.62 |
2:20:36 |
57 |
7:44 |
153 141-165 |
1183 |
178 174-186 |
224 209-238 |
2/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.4 |
172 |
15.5 |
2:18:20 |
9:00 |
Walk |
0.6 |
131 |
0.1 |
48 |
9:06 |
Still |
0.0 |
- |
- |
4 |
- |
Pause |
1.0 |
- |
- |
1:24 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:39 |
45.78% |
More |
800m |
3:56 |
7:54 |
52.71% |
More |
1km |
4:57 |
7:57 |
54.58% |
More |
Mile |
8:10 |
8:10 |
56.06% |
More |
5k |
25:44 |
8:17 |
60.62% |
More |
5 miles |
41:34 |
8:19 |
61.29% |
More |
10k |
51:46 |
8:20 |
61.55% |
More |
10 miles |
1:28:06 |
8:49 |
59.87% |
More |
Half |
1:56:33 |
8:54 |
59.93% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:15 |
7:15 |
63.17 |
5km |
24:27 |
7:52 |
63.81 |
5M |
40:45 |
8:09 |
62.53 |
10km |
51:26 |
8:17 |
61.95 |
10M |
1:25:42 |
8:34 |
61.55 |
Half |
1:54:30 |
8:44 |
60.53 |
20M |
3:00:16 |
9:01 |
60.93 |
Mara |
4:00:51 |
9:12 |
60.81 |
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Pretty goddamn awesome!
Thanks x
Nice to have company on the last bit! Well run, especially if it’s as windy as it is here 👍
Great running again.
Well done! Nice pace!
Back wind going out Alice and head wind back of course.
Thanks GM and Bowman.
Nice running
Thanks Idristhedragon.
Another nice distance.
Excellent!
Thanks both
Good running, FF. Nicely picked up the pace for the last five or so.
I'm getting over ambitious on what I can achieve in the time I've got nme
Ha. Time constraints = training upgrade!
Yup, from a pootle to a tempo in one easy miscalculation 🤣🤣
Nice long running! Time (and FF) stand still for no man....
🤣🤣