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Sun 9th Jun 2019 at 6:00am by larkim

Run > Long Run

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Time
2:40:02
Miles
20.09
Min/mi
7:58
Pacing
93.3%
WAVA
60.96
Stride(cm)
109
Cals
1846
Cadence
186
BPM
146
%MHR
79.8
B/mi
1163
Asc(m)
205
Hillscore
8
Surface
Road

Notes & Comments

Bumped up the planned 12 miles to a full 20 to make up for not running long recently.

Ran first 8 to around 135bpm then planned on the day to up this to about 140-145, or around 8 min/mile for about the next 4 miles, then aim for 7:45-7:50s to the finish if I could.

Needed a pee in mile 9, so that mile was slower net, but made up of two 7:45 half miles.

Turned onto the estuary and the expected cross wind was more of a headwind, but 7:40s felt like the right effort pace so settled on running that until I got back into town.

Then tried to back down to 8:30s but sub 8 stayed in the watch, so instead stuck to aiming for sub 8 average over the whole distance. By 20th mile wanted to finish a bit stronger so found a little more.

Pleased the whole route was exactly 20 as it makes a perfect traffic free route.

Split Summary
===
1) 1m - 8:36(8:36/m) 134/149bpm 92cal 6.97/7.24mph
2) 1m - 8:04(8:04/m) 133/144bpm 88cal 7.43/10.16mph
3) 1m - 8:03(8:03/m) 133/139bpm 87cal 7.45/9.18mph
4) 1m - 8:10(8:10/m) 135/139bpm 91cal 7.35/7.68mph
5) 1m - 8:31(8:31/m) 135/139bpm 91cal 7.05/7.24mph
6) 1m - 8:11(8:11/m) 135/140bpm 87cal 7.33/7.56mph
7) 1m - 8:19(8:19/m) 137/140bpm 86cal 7.22/7.43mph
8) 1m - 8:15(8:15/m) 139/147bpm 83cal 7.28/7.53mph
9) 1m - 8:18(8:18/m) 141/146bpm 85cal 7.23/8.43mph
10) 1m - 7:46(7:46/m) 147/150bpm 90cal 7.73/7.97mph
11) 1m - 7:44(7:44/m) 149/152bpm 91cal 7.75/7.97mph
12) 1m - 7:42(7:42/m) 150/152bpm 91cal 7.79/7.91mph
13) 1m - 7:40(7:40/m) 151/154bpm 91cal 7.82/7.93mph
14) 1m - 7:40(7:40/m) 153/156bpm 92cal 7.83/8.04mph
15) 1m - 7:39(7:39/m) 154/157bpm 94cal 7.85/8.08mph
16) 1m - 7:41(7:41/m) 156/160bpm 101cal 7.82/8.06mph
17) 1m - 7:56(7:56/m) 158/162bpm 101cal 7.57/8.79mph
18) 1m - 7:48(7:48/m) 159/161bpm 96cal 7.7/8.06mph
19) 1m - 7:50(7:50/m) 161/163bpm 102cal 7.66/8.58mph
20) 1m - 7:32(7:32/m) 161/163bpm 100cal 7.97/8.25mph
21) 0.09m - 37(7:14/m) 159/160bpm 7cal 8.3/8.33mph

8:36 8:04 8:03 8:10 8:31 8:11 8:19 8:15 8:18 7:46 7:44 7:42 7:40 7:40 7:39 7:41 7:56 7:48 7:50 7:32 37

Pin Map

0mi in 0

Pace

31%

68%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	8:36	8:36	8:36	133 87-149	1144	180 172-186	30/4
2.00	16:40	8:04	8:04	133 126-143	1074	183 178-188	4/20
3.00	24:44	8:03	8:03	133 128-138	1072	184 180-188	11/14
4.00	32:54	8:10	8:10	135 130-139	1102	183 180-186	9/23
5.00	41:24	8:31	8:31	135 132-139	1149	181 178-184	13/10
6.00	49:36	8:11	8:11	135 131-139	1106	183 180-186	3/15
7.00	57:54	8:19	8:19	137 135-139	1138	183 180-186	4/4
8.00	1:06:09	8:15	8:15	139 137-147	1146	183 180-186	7/5
9.00	1:14:27	8:18	8:18	140 120-146	1162	185 128-190	6/7
10.00	1:22:13	7:46	7:46	147 144-150	1141	187 178-190	9/9
11.00	1:29:57	7:44	7:44	149 145-151	1153	187 182-192	3/5
12.00	1:37:39	7:42	7:42	150 149-152	1156	188 184-190	7/6
13.00	1:45:20	7:40	7:40	151 149-154	1158	188 186-190	2/4
14.00	1:53:00	7:40	7:40	153 149-156	1173	188 184-192	4/4
15.00	2:00:38	7:39	7:39	154 151-156	1177	189 186-192	6/4
16.00	2:08:19	7:41	7:41	156 153-159	1198	188 178-192	15/6
17.00	2:16:15	7:56	7:56	158 154-162	1253	187 180-190	24/12
18.00	2:24:03	7:48	7:48	159 157-161	1240	188 184-192	14/10
19.00	2:31:53	7:50	7:50	161 159-163	1261	188 184-190	18/4
20.00	2:39:25	7:32	7:32	161 158-163	1213	189 186-192	6/24
20.09	2:40:02	37	7:18	160 159-160	1168	188 186-190	0/5

Heart

146/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 205m, Range 41m, Flat prediction 2:39:20

Elevation Graph

Biggest Climbs (m)	Min/mi
24 1.4%	7:53
17 2.0%	8:24
13 2.5%	8:49
13 2.7%	7:46
11 1.4%	8:28
See your biggest climbs

Cadence

186 (192 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	185	20.1	2:39:56	7:58
Walk	0.1	128	0	6	43:02

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:22	43.87%	More
800m	3:41	7:25	50.72%	More
1km	4:38	7:28	53.08%	More
Mile	7:29	7:29	56.49%	More
5k	23:43	7:38	59.67%	More
5 miles	38:17	7:39	60.18%	More
10k	47:40	7:40	60.29%	More
10 miles	1:17:09	7:43	61.09%	More
Half	1:42:15	7:48	61.29%	More
20 miles	2:39:16	7:58	60.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:39	6:39	63.59
5km	22:08	7:07	63.95
5M	36:38	7:20	62.88
10km	46:08	7:25	62.30
10M	1:16:24	7:38	61.69
Half	1:41:43	7:46	61.11
20M	2:39:16	7:58	60.96
Mara	3:32:03	8:06	61.16

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