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Sat 9th Mar 2024 at 7:31am by MrMo

Run > Race
  • Time
    5:05:57
  • Miles
    29.87
  • Min/mi
    10:15
  • Pacing
    82.9%
  • WAVA
    51.22
  • Stride(cm)
    93
  • Cals
    3414
  • Cadence
    168
  • BPM
    165
  • %MHR
    85.2
  • B/mi
    1685
  • Asc(m)
    49
  • Surface
    Road

Notes & Comments

Phoenix Cheeky Chips 29.5m: 05:05:58 Pos: 2/3

Not happy with this. This was the same route as 2 week's ago through Sunbury Lock. I was fairly confident of plodding 10 laps today and was hoping for a steady pace around 10's, give or take.

So it was disappointing to need 2 proper pit stops because my stomach was playing up. And to then lose strength after 21 miles-ish and finish in a bit of a feeble state was just really annoying.

Mrs Mo tells me not to beat myself up, but I could have run much better today. This was actually a quicker run than 2 weeks ago, but slower on the clock (I lost a lot of time in the bog).

Now I am on knee-watch to see if it flares up again.

The right calf ached all the way round today. And the left hip wasn't great.

1) 1mi - 10:13(10:13/mi) 140/149bpm [1431b/mi] 110cal
2) 1mi - 10:20(10:20/mi) 149/156bpm [1540b/mi] 114cal
3) 1mi - 10:18(10:18/mi) 151/162bpm [1556b/mi] 112cal
4) 1mi - 10:11(10:11/mi) 162/170bpm [1651b/mi] 117cal
5) 1mi - 10:04(10:04/mi) 171/178bpm [1720b/mi] 116cal
6) 1mi - 9:58(9:58/mi) 170/179bpm [1694b/mi] 116cal
7) 1mi - 11:38(11:38/mi) 168/179bpm [1954b/mi] 129cal
8) 1mi - 9:53(9:53/mi) 168/174bpm [1659b/mi] 112cal
9) 1mi - 9:55(9:55/mi) 169/179bpm [1677b/mi] 117cal
10) 1mi - 9:52(9:52/mi) 171/181bpm [1688b/mi] 116cal
11) 1mi - 9:43(9:43/mi) 172/178bpm [1673b/mi] 118cal
12) 1mi - 9:49(9:49/mi) 173/182bpm [1698b/mi] 116cal
13) 1mi - 9:45(9:45/mi) 171/177bpm [1668b/mi] 114cal
14) 1mi - 11:45(11:45/mi) 152/180bpm [1787b/mi] 99cal
15) 1mi - 9:45(9:45/mi) 173/178bpm [1685b/mi] 115cal
16) 1mi - 9:42(9:42/mi) 173/179bpm [1677b/mi] 114cal
17) 1mi - 9:42(9:42/mi) 172/179bpm [1669b/mi] 117cal
18) 1mi - 9:54(9:54/mi) 168/174bpm [1663b/mi] 118cal
19) 1mi - 9:52(9:52/mi) 169/177bpm [1666b/mi] 113cal
20) 1mi - 9:52(9:52/mi) 167/173bpm [1647b/mi] 117cal
21) 1mi - 9:55(9:55/mi) 165/173bpm [1636b/mi] 116cal
22) 1mi - 10:10(10:10/mi) 166/175bpm [1687b/mi] 114cal
23) 1mi - 10:11(10:11/mi) 165/174bpm [1680b/mi] 113cal
24) 1mi - 10:19(10:19/mi) 167/175bpm [1723b/mi] 118cal
25) 1mi - 10:35(10:35/mi) 161/170bpm [1703b/mi] 109cal
26) 1mi - 10:37(10:37/mi) 165/172bpm [1752b/mi] 112cal
27) 1mi - 10:44(10:44/mi) 166/175bpm [1783b/mi] 118cal
28) 1mi - 10:59(10:59/mi) 162/169bpm [1778b/mi] 110cal
29) 1mi - 11:06(11:06/mi) 161/170bpm [1787b/mi] 109cal
30) 0.87mi - 9:11(10:33/mi) 165/173bpm [1740b/mi] 95cal
10:13 10:20 10:18 10:11 10:04 9:58 11:38 9:53 9:55 9:52 9:43 9:49 9:45 11:45 9:45 9:42 9:42 9:54 9:52 9:52 9:55 10:10 10:11 10:19 10:35 10:37 10:44 10:59 11:06 9:11

Pace

17% 62% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:13 10:13 10:13 138 99-149 1409 171 164-174 5/7
2.00 20:32 10:20 10:20 149 144-155 1539 170 158-176 5/6
3.00 30:51 10:19 10:19 151 145-161 1557 169 164-172 5/5
4.00 41:02 10:11 10:11 162 150-170 1650 169 160-174 6/8
5.00 51:06 10:04 10:04 171 164-177 1721 170 164-172 7/7
6.00 1:01:04 9:58 9:58 170 162-179 1694 169 166-172 5/3
7.00 1:12:41 11:38 11:38 169 134-179 1965 169 80-174 7/8
8.00 1:22:34 9:53 9:53 168 163-174 1660 170 166-174 5/8
9.00 1:32:30 9:56 9:56 169 160-179 1678 169 160-172 6/3
10.00 1:42:21 9:52 9:52 171 165-181 1687 169 158-174 7/5
11.00 1:52:05 9:44 9:44 172 166-178 1674 169 154-174 7/7
12.00 2:01:55 9:49 9:49 172 161-182 1689 169 164-176 5/4
13.00 2:11:41 9:46 9:46 171 163-177 1671 169 160-172 7/6
14.00 2:23:24 11:43 11:43 151 111-180 1770 165 84-176 9/8
15.00 2:33:09 9:45 9:45 173 165-178 1686 169 166-172 6/6
16.00 2:42:51 9:42 9:42 173 168-179 1677 170 164-174 7/7
17.00 2:52:33 9:42 9:42 172 167-179 1669 170 160-174 7/11
18.00 3:02:26 9:54 9:54 168 163-174 1663 169 158-172 10/8
19.00 3:12:18 9:52 9:52 169 159-177 1667 168 158-172 7/6
20.00 3:22:10 9:51 9:51 167 159-173 1646 169 158-172 9/9
21.00 3:32:05 9:55 9:55 165 159-171 1637 169 158-174 8/8
22.00 3:42:15 10:10 10:10 166 155-175 1686 169 162-178 7/7
23.00 3:52:26 10:11 10:11 165 156-174 1680 168 158-172 9/6
24.00 4:02:44 10:19 10:19 167 160-174 1723 167 158-172 7/10
25.00 4:13:19 10:34 10:34 161 152-168 1702 167 156-170 7/6
26.00 4:23:56 10:37 10:37 165 156-172 1753 167 162-172 6/5
27.00 4:34:41 10:45 10:45 166 158-175 1784 165 152-170 9/11
28.00 4:45:40 10:59 10:59 162 153-169 1778 165 162-168 7/9
29.00 4:56:46 11:06 11:06 161 149-170 1787 165 154-170 6/5
29.87 5:05:56 9:10 10:33 164 159-172 1730 167 152-172 8/5

Heart

165/182max
  • Show Beats/Mile

Elevation

Asc 49m, Range 10m, Flat prediction 5:05:57
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

168 (178 max) Stride Length: 93cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.8 168 29.8 5:02:18 10:09
Walk 0.2 100 0.1 35 8:06
Still 1.0 - - 3:03 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:13 46.05% More
800m 4:07 8:17 47.10% More
1km 5:18 8:31 48.14% More
Mile 8:53 8:53 49.33% More
5k 29:25 9:28 49.66% More
5 miles 48:04 9:37 49.52% More
10k 59:56 9:39 49.58% More
10 miles 1:38:06 9:49 49.71% More
Half 2:10:19 9:57 49.78% More
20 miles 3:21:13 10:04 49.99% More
Mara 4:26:05 10:09 50.52% More

Predictions

Dist Time Per Mile WAVA
1M 7:48 7:48 56.18
5km 26:33 8:33 55.01
5M 44:23 8:53 53.63
10km 56:08 9:02 52.93
10M 1:33:51 9:23 51.96
Half 2:05:37 9:35 51.22
20M 3:18:23 9:55 50.71
Mara 4:25:34 10:08 50.62
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