Sun 1st Aug 2021 at 5:31am by Rrunner

Run > Long Run
  • Amazing
  • drizzle
  • Time
    2:26:52
  • Miles
    18.65
  • Min/mi
    7:52
  • Pacing
    93%
  • WAVA
    60.30
  • Stride(cm)
    122
  • Cals
    1965
  • Cadence
    167
  • BPM
    148
  • %MHR
    79.8
  • B/mi
    1162
  • Asc(m)
    388
  • Hillscore
    33
  • Surface
    Road

Notes & Comments

London long run number 4.

That's my longest run for many many a year. Felt good until about a mile from home then I felt like I was beginning to fade but with 63 days to go to race day I'm in a great place.

Granted Garmin gave me 5.0 training effect - do sparingly. Good job I'm not planning another for two weeks!

Got shit on by a bird at about 10k which wasn't fun!

Split Summary
===
1) 1km - 5:07(5:07/km) 134/145bpm [686b/km] 64cal
2) 1km - 5:02(5:02/km) 144/150bpm [725b/km] 67cal
3) 1km - 4:57(4:57/km) 146/150bpm [723b/km] 67cal
4) 1km - 5:03(5:03/km) 149/153bpm [753b/km] 69cal
5) 1km - 4:59(4:59/km) 151/155bpm [752b/km] 68cal
6) 1km - 4:58(4:58/km) 150/155bpm [745b/km] 67cal
7) 1km - 5:19(5:19/km) 151/159bpm [802b/km] 72cal
8) 1km - 4:57(4:57/km) 147/154bpm [728b/km] 64cal
9) 1km - 5:13(5:13/km) 154/160bpm [803b/km] 72cal
10) 1km - 5:07(5:07/km) 157/161bpm [803b/km] 72cal
11) 1km - 5:15(5:15/km) 157/161bpm [825b/km] 74cal
12) 1km - 5:09(5:09/km) 157/160bpm [808b/km] 71cal
13) 1km - 4:52(4:52/km) 153/160bpm [745b/km] 65cal
14) 1km - 4:20(4:20/km) 140/146bpm [607b/km] 62cal
15) 1km - 4:28(4:28/km) 134/140bpm [598b/km] 64cal
16) 1km - 4:52(4:52/km) 144/148bpm [700b/km] 63cal
17) 1km - 4:53(4:53/km) 149/152bpm [727b/km] 65cal
18) 1km - 4:46(4:46/km) 149/154bpm [709b/km] 63cal
19) 1km - 4:45(4:45/km) 146/151bpm [695b/km] 63cal
20) 1km - 4:54(4:54/km) 149/154bpm [731b/km] 64cal
21) 1km - 4:59(4:59/km) 153/156bpm [762b/km] 66cal
22) 1km - 4:40(4:40/km) 144/155bpm [671b/km] 62cal
23) 1km - 4:41(4:41/km) 140/144bpm [655b/km] 64cal
24) 1km - 4:46(4:46/km) 146/151bpm [695b/km] 62cal
25) 1km - 4:47(4:47/km) 152/162bpm [728b/km] 61cal
26) 1km - 4:41(4:41/km) 145/153bpm [679b/km] 63cal
27) 1km - 4:53(4:53/km) 146/152bpm [714b/km] 65cal
28) 1km - 4:51(4:51/km) 149/155bpm [722b/km] 62cal
29) 1km - 4:47(4:47/km) 150/152bpm [718b/km] 61cal
30) 1km - 4:50(4:50/km) 148/154bpm [714b/km] 63cal
31) 0.01km - 2(2:22/km) 148/148bpm [350b/km]
5:07 5:02 4:57 5:03 4:59 4:58 5:19 4:57 5:13 5:07 5:15 5:09 4:52 4:20 4:28 4:52 4:53 4:46 4:45 4:54 4:59 4:40 4:41 4:46 4:47 4:41 4:53 4:51 4:47 4:50 2

Pace

33% 63% 3% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.23 10:00 10:00 8:09 137 78-150 1117 170 166-180 18/4
2.47 20:00 10:00 8:04 148 142-153 1194 169 166-172 33/2
3.72 30:00 10:00 7:59 150 135-155 1197 166 162-170 42/14
4.93 40:00 10:00 8:16 150 135-159 1241 166 156-174 41/21
6.13 50:00 10:00 8:21 155 149-160 1294 165 164-174 63/0
7.32 1:00:00 10:00 8:20 157 153-161 1309 165 164-170 64/1
8.66 1:10:00 10:00 7:30 147 136-160 1103 167 162-172 26/65
9.99 1:20:00 10:00 7:32 138 131-149 1039 168 164-172 5/105
11.28 1:30:00 10:00 7:43 148 142-154 1142 168 164-172 12/16
12.56 1:40:00 10:00 7:47 148 144-154 1153 168 162-172 20/11
13.86 1:50:00 10:00 7:44 146 133-156 1130 165 162-170 21/46
15.17 2:00:00 10:00 7:37 145 138-157 1105 168 164-172 13/34
16.48 2:10:00 10:00 7:39 147 141-162 1124 167 164-170 7/33
17.76 2:20:00 10:00 7:46 149 141-155 1158 166 160-170 9/12
18.65 2:26:53 6:53 7:47 149 141-154 1160 167 164-170 5/12

Heart

148/162max
  • Show Beats/Mile

Elevation

Asc 388m, Range 250m, Flat prediction 2:22:25
Elevation Graph
Biggest Climbs (m) Min/mi
154 3.3% 8:19
88 1.6% 8:06
38 8.0% 9:12
36 2.0% 7:57
17 3.1% 7:47
See your biggest climbs

Cadence

167 (180 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 166 18.6 2:26:53 7:53
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:43 46.77% More
800m 3:25 6:52 52.87% More
1km 4:18 6:54 54.95% More
Mile 6:57 6:57 58.11% More
5k 23:15 7:29 59.08% More
5 miles 37:58 7:36 58.77% More
10k 47:11 7:36 58.98% More
10 miles 1:16:22 7:38 60.15% More
Half 1:41:39 7:46 59.75% More

Predictions

Dist Time Per Mile WAVA
1M 6:21 6:21 63.62
5km 21:27 6:54 64.03
5M 35:45 7:09 62.40
10km 45:08 7:16 61.66
10M 1:15:14 7:31 61.07
Half 1:40:31 7:40 59.96
20M 2:38:18 7:55 60.33
Mara 3:31:32 8:04 60.20

Bespoke Fields

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