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Sun 17th Sep 2023 at 8:29am by MrMo

Run > Medium Long Run
  • Time
    2:31:01
  • Miles
    16.01
  • Min/mi
    9:26
  • Pacing
    92.3%
  • WAVA
    52.23
  • Stride(cm)
    101
  • Cals
    1813
  • Cadence
    169
  • BPM
    158
  • %MHR
    82
  • B/mi
    1492
  • Asc(m)
    231
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

I decided late last night not to run the Goodwood Marathon today. I spent all day yesterday feeling rough and given that they'd got a 4-hour cut-off and there was no clarity on whether they would disqualify me if I ran over 4-hours, I decided to give it a miss. I will look to run next weekend instead.

I woke up in the night feeling a bit better and then got up at 7am feeling reasonable enough to go and put a workman's effort in for 15 or 16 miles.

It was actually quite an enjoyable run and I felt really clever for not going to Goodwood because the legs weren't lively enough to run well today. The endurance was there though and although I was feeling whacked by the end (partly due to refusing to carry water because 16 miles is not a long run), I was well in control of this run from start to end.

Feels like I'm 2 or 3 weeks away from running well, which means I might need to be patient next weekend and do my usual trick of getting one out of the way in 4:15 and then get back to it properly in October.

I am of the opinion that July broke me. What I did in July left me feeling well out of sorts. I ran 3 hard marathons in fairly hot weather and broke 4-hours on each one, but ran positive splits and was holding on to get to the end in each one. Since July my running hasn't felt normal and I've missed a load of training and not really applied myself well enough. Now that the weather is getting good, I reckon I'll get my act together.

Split Summary
===
1) 1mi - 9:44(9:44/mi) 139/153bpm [1353b/mi] 110cal
2) 1mi - 9:24(9:24/mi) 147/156bpm [1383b/mi] 113cal
3) 1mi - 9:11(9:11/mi) 146/156bpm [1340b/mi] 107cal
4) 1mi - 9:23(9:23/mi) 152/158bpm [1427b/mi] 111cal
5) 1mi - 9:36(9:36/mi) 156/164bpm [1497b/mi] 116cal
6) 1mi - 9:33(9:33/mi) 160/166bpm [1527b/mi] 118cal
7) 1mi - 9:29(9:29/mi) 160/168bpm [1518b/mi] 116cal
8) 1mi - 9:07(9:07/mi) 154/159bpm [1404b/mi] 106cal
9) 1mi - 9:41(9:41/mi) 165/175bpm [1596b/mi] 123cal
10) 1mi - 9:22(9:22/mi) 160/169bpm [1498b/mi] 108cal
11) 1mi - 9:36(9:36/mi) 160/168bpm [1536b/mi] 113cal
12) 1mi - 10:11(10:11/mi) 166/173bpm [1691b/mi] 120cal
13) 1mi - 9:37(9:37/mi) 164/169bpm [1578b/mi] 113cal
14) 1mi - 9:01(9:01/mi) 163/166bpm [1469b/mi] 109cal
15) 1mi - 9:13(9:13/mi) 168/171bpm [1549b/mi] 113cal
16) 1mi - 8:51(8:51/mi) 173/179bpm [1530b/mi] 117cal
17) 0.01mi - 2(4:37/mi) 176/176bpm [812b/mi]
9:44 9:24 9:11 9:23 9:36 9:33 9:29 9:07 9:41 9:22 9:36 10:11 9:37 9:01 9:13 8:51 2

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:59 4:59 9:58 127 84-142 1266 168 106-172 12/1
1.00 9:44 4:45 9:29 147 139-153 1395 171 166-178 16/0
1.50 14:30 4:46 9:32 149 143-155 1421 170 164-174 10/2
2.00 19:15 4:45 +7 9:31 146 142-151 1389 171 164-176 5/6
2.50 23:46 4:31 9:02 142 137-148 1282 171 166-174 1/24
3.00 28:26 4:40 9:19 149 142-155 1389 171 166-174 4/16
3.50 33:05 4:39 9:18 151 147-155 1404 170 166-174 4/7
4.00 37:49 4:44 9:28 152 148-158 1440 170 166-172 4/8
4.50 42:38 4:50 9:39 153 149-158 1477 169 158-174 9/5
5.00 47:25 4:47 9:33 158 154-164 1509 170 162-174 15/1
5.50 52:08 4:43 9:27 159 156-162 1502 170 166-174 14/2
6.00 56:58 4:49 9:38 161 153-166 1552 168 164-172 12/8
6.50 1:01:50 4:53 9:45 162 156-167 1580 168 164-174 16/4
7.00 1:06:27 4:37 9:14 158 155-162 1459 169 164-174 1/22
7.50 1:11:02 4:35 9:10 154 151-158 1411 169 166-172 2/26
8.00 1:15:34 4:32 9:03 155 150-158 1404 169 164-176 12/1
8.50 1:20:12 4:38 9:17 162 157-168 1504 169 162-172 27/2
9.00 1:25:14 5:02 10:04 169 161-175 1701 165 160-172 15/4
9.50 1:29:55 4:40 9:21 162 159-167 1514 169 166-172 4/25
10.00 1:34:36 4:42 9:23 158 150-162 1483 169 164-174 1/18
10.50 1:39:27 4:51 9:42 159 151-166 1542 166 144-174 11/14
11.00 1:44:12 4:45 9:30 162 160-168 1540 168 166-174 24/1
11.50 1:49:14 5:01 10:02 166 159-171 1667 166 160-172 10/11
12.00 1:54:24 5:10 10:20 167 162-173 1726 165 160-170 25/4
12.50 1:59:14 4:51 9:42 164 161-167 1590 168 166-170 8/9
13.00 2:04:01 4:46 9:33 165 162-169 1575 168 166-172 5/13
13.50 2:08:31 4:30 9:01 162 160-164 1460 170 166-174 2/16
14.00 2:13:11 4:39 +9 9:19 163 161-166 1518 170 160-174 2/19
14.50 2:17:41 4:30 9:00 166 161-170 1495 169 164-174 5/9
15.00 2:22:24 4:43 9:26 169 166-171 1594 169 164-176 4/7
15.50 2:26:50 4:27 8:53 171 167-174 1519 169 166-174 4/6
16.00 2:31:14 4:24 8:48 175 170-179 1540 169 160-174 11/5
16.01 2:31:17 3 7:05 176 176-176 1248 170 170-170 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 179 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    48 1.6% 9:32
    41 1.8% 9:42
    32 1.6% 9:33
    25 3.8% 10:42
    25 3.2% 10:17
    15 1.9% 9:46

  • Cadence Distribution

    169 avge / 178 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 168 16 2:30:57 9:26
    Walk 0.2 134 0 20 1:39:21

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:05 40.76% More
    800m 4:17 8:37 44.85% More
    1km 5:22 8:39 47.02% More
    Mile 8:50 8:50 49.12% More
    5k 28:13 9:05 51.37% More
    5 miles 46:58 9:24 50.25% More
    10k 58:16 9:23 50.56% More
    10 miles 1:34:13 9:25 51.32% More
    Half 2:03:44 9:27 51.97% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:33 7:33 57.52
    5km 25:42 8:16 56.38
    5M 42:58 8:36 54.94
    10km 54:20 8:45 54.22
    10M 1:30:50 9:05 53.22
    Half 2:01:36 9:17 52.45
    20M 3:12:02 9:36 51.91
    Mara 4:17:04 9:49 51.82
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