Sun 12th Nov 2017 at 7:00am by Flatlander

Run > Medium Long Run
  • breezy
  • cold
  • Time
    2:11:08
  • Miles
    13.11
  • Min/mi
    10:00
  • Pacing
    60.3%
  • WAVA
    55.93
  • Cals
    1052
  • BPM
    134
  • %MHR
    74.7
  • B/mi
    1345
  • Asc(m)
    42
  • Surface
    Mixed

Notes & Comments

2 comments
This is what should have been last Sunday's medium long run.
I didn't feel tired after yesterday's interval but perhaps I was because today was a struggle right from the start. At least I kept going and completed the distance, although it wasn't much more than a shuffle.
1) 1m - 9:51(9:51/m) 161/177bpm 122cal 6.1/8.29mph
2) 1m - 9:40(9:40/m) 159/171bpm 118cal 6.21/8.08mph
3) 1m - 10:02(10:02/m) 163/167bpm 132cal 5.98/7.46mph
4) 1m - 9:41(9:41/m) 141/171bpm 86cal 6.19/7.28mph
5) 1m - 9:52(9:52/m) 122/127bpm 54cal 6.08/7.44mph
6) 1m - 10:00(10:01/m) 121/131bpm 48cal 5.99/6.82mph
7) 1m - 9:53(9:54/m) 120/125bpm 54cal 6.06/6.79mph
8) 1m - 10:04(10:04/m) 124/129bpm 66cal 5.96/6.89mph
9) 1m - 10:03(10:03/m) 125/130bpm 69cal 5.97/6.88mph
10) 1m - 9:59(9:59/m) 123/129bpm 59cal 6.01/7.89mph
11) 1m - 10:35(10:36/m) 128/132bpm 78cal 5.66/7.3mph partly along a muddy trail
12) 1m - 9:53(9:53/m) 130/133bpm 79cal 6.07/6.68mph
13) 1m - 10:20(10:20/m) 129/134bpm 78cal 5.8/6.8mph partly along another muddy trail
14) 0.11m - 1:15(9:54/m) 130/131bpm 9cal 6.06/6.54mph
9:51 9:40 10:02 9:41 9:52 10:00 9:53 10:04 10:03 9:59 10:35 9:53 10:20 1:15
Fenland Flier
Nice steady pacing and you managed 13 miles, that's great news.
Flatlander
Yes, completing the 13 miles was the main aim, although it would have been nice to have been not so slow. Can't have everything though ;-)!

Pace

87% 11% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Ascent mtrs Asc.
0.50 5:01 5:01 10:02 147 75-177 1475 1/3
1.00 9:52 4:51 9:41 170 167-174 1647 0/4
1.50 16:51 6:59 +2:06 13:58 145 82-171 2026 3/3
2.00 21:37 4:46 9:32 165 157-167 1572 7/1
2.50 26:39 5:02 10:04 162 157-166 1632 1/3
3.00 31:40 5:01 10:03 163 160-167 1637 3/1
3.50 36:42 5:02 10:03 156 130-171 1568 4/1
4.00 43:27 6:46 +2:09 13:31 121 91-135 1636 2/4
4.50 48:21 4:54 9:48 123 120-127 1205 3/5
5.00 53:21 5:00 10:00 122 119-125 1221 2/2
5.50 58:22 5:01 10:02 122 119-131 1224 2/2
6.00 1:03:22 4:59 9:59 119 114-121 1188 1/3
6.50 1:10:46 7:24 +2:29 14:48 118 91-125 1746 1/1
7.00 1:15:45 4:59 9:59 121 119-123 1208 3/3
7.50 1:20:49 5:04 10:08 124 120-129 1256 2/1
8.00 1:25:48 4:59 9:59 124 120-126 1237 2/1
8.50 1:30:53 5:04 10:09 126 120-130 1279 3/3
9.00 1:35:52 4:59 9:59 125 122-129 1247 2/2
9.50 1:40:54 5:02 10:03 124 121-127 1247 2/2
10.00 1:47:07 6:14 +1:17 12:27 122 98-129 1519 2/2
10.50 1:52:21 5:13 10:27 128 125-131 1337 3/4
11.00 1:57:42 5:22 10:43 128 126-132 1372 5/3
11.50 2:02:33 4:51 9:41 130 128-133 1260 3/3
12.00 2:07:35 5:03 10:05 130 128-132 1311 3/3
12.50 2:12:46 5:11 10:21 129 125-133 1335 2/2
13.00 2:17:56 5:10 10:20 129 126-134 1332 3/2
13.12 2:19:09 1:13 10:04 130 128-131 1308 1/1

Heart

134/177max
  • Show Beats/Mile

Elevation

Asc 42m, Range 11m, Flat prediction 2:11:08
Elevation Graph
No climbs of at least 10 metres detected.

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:14 8:58 40.27% More
800m 4:39 9:21 46.35% More
1km 5:51 9:25 48.02% More
Mile 9:32 9:32 50.14% More
5k 31:11 10:02 52.26% More
5 miles 51:45 10:21 51.52% More
10k 1:03:59 10:18 52.15% More
10 miles 1:45:36 10:34 52.38% More
Half 2:18:54 10:36 52.76% More

Predictions

Dist Time Per Mile WAVA
1M 8:34 8:34 55.79
5km 28:30 9:10 57.17
5M 47:12 9:26 56.49
10km 59:26 9:34 56.15
10M 1:38:25 9:51 56.20
Half 2:11:02 10:00 55.50
20M 3:25:11 10:16 56.16
Mara 4:33:11 10:26 56.25

Bespoke Fields

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Race Pace
HRV

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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