Sun 8th May 2022 at 7:14am by Fenland Flier

Run > Long Run
  • breezy
  • Time
    3:13:24
  • Miles
    18.05
  • Min/mi
    10:43
  • Pacing
    16.8%
  • WAVA
    49.91
  • Stride(cm)
    90
  • Cals
    1327
  • Cadence
    167
  • BPM
    137
  • %MHR
    69.7
  • B/mi
    1463
  • Asc(m)
    115
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

3 comments
More off road running to collect blue circles before the grass/weeds get too long.
Felt dehydrated towards the end and my left knee started to hurt from 10.25 miles intermittently. Some walking in long grass. Stopped to check maps for some footpath routes too.

1) 1m - 9:35(9:35/m) 122/141bpm [1169b/mi] 65cal 6.26/7.12mph
2) 1m - 9:44(9:44/m) 125/131bpm [1217b/mi] 71cal 6.16/6.86mph
3) 1m - 9:53(9:53/m) 128/131bpm [1265b/mi] 75cal 6.07/6.8mph
4) 1m - 10:12(10:12/m) 133/141bpm [1357b/mi] 81cal 5.88/7.81mph
5) 1m - 9:59(9:59/m) 133/137bpm [1329b/mi] 74cal 6.01/7.16mph
6) 1m - 9:55(9:55/m) 135/139bpm [1339b/mi] 73cal 6.05/7.91mph
7) 1m - 9:30(9:30/m) 135/138bpm [1283b/mi] 67cal 6.31/7.93mph
8) 1m - 9:30(9:31/m) 138/142bpm [1312b/mi] 68cal 6.31/6.81mph
9) 1m - 9:27(9:27/m) 138/142bpm [1304b/mi] 67cal 6.35/6.86mph
10) 1m - 9:28(9:28/m) 138/141bpm [1306b/mi] 64cal 6.34/6.67mph
11) 1m - 9:39(9:40/m) 134/143bpm [1294b/mi] 62cal 6.21/7.34mph
12) 1m - 10:01(10:01/m) 136/145bpm [1362b/mi] 68cal 5.99/7.16mph
13) 1m - 10:16(10:17/m) 144/153bpm [1480b/mi] 86cal 5.84/6.47mph
14) 1m - 9:35(9:35/m) 145/150bpm [1389b/mi] 79cal 6.26/6.94mph
15) 1m - 11:47(11:47/m) 142/153bpm [1672b/mi] 83cal 5.09/6.74mph
16) 1m - 10:49(10:49/m) 146/153bpm [1579b/mi] 82cal 5.55/6.57mph
17) 1m - 10:38(10:39/m) 142/150bpm [1511b/mi] 71cal 5.64/7.17mph
18) 1m - 9:14(9:15/m) 151/155bpm [1396b/mi] 85cal 6.49/7.3mph
19) 0.06m - 34(9:08/m) 153/155bpm [1397b/mi] 6cal 6.57/6.69mph
9:35 9:44 9:53 10:12 9:59 9:55 9:30 9:30 9:27 9:28 9:39 10:01 10:16 9:35 11:47 10:49 10:38 9:14 34
3M
Blame the knee on the weeds (drag) that are already there. It's been warm too, so top up a bit more before you go I guess.

Offroad and bumpiness are supposed to be good for strength anyway!
Fenland Flier
Dehydration was due to drinking the wrong stuff last night ;-) however because of that I should have taken water with me.
3M
That kind of dehydration, huh? I must admit a half bottle of red wine is the one sure fire way I've found to slow down a run the following morning!

Pace

6% 53% 41%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.05 10:00 10:00 9:33 122 86-141 1166 171 130-182 13/2
2.08 20:00 10:00 9:42 125 116-130 1213 170 118-174 3/9
3.09 30:00 10:00 9:54 128 123-131 1268 168 164-170 6/3
4.04 40:00 10:00 +14 10:30 134 124-141 1407 165 58-172 1/8
5.00 50:00 10:00 +17 10:23 133 123-137 1381 164 24-178 9/5
6.02 1:00:00 10:00 9:48 135 128-139 1323 170 166-210 10/7
7.07 1:10:00 10:00 9:32 135 131-139 1286 171 166-174 3/8
8.12 1:20:00 10:00 9:30 138 135-142 1312 171 166-176 5/5
9.18 1:30:00 10:00 9:26 138 131-142 1301 172 170-174 3/6
10.24 1:40:00 10:00 9:30 139 129-143 1320 172 168-174 6/4
10.25 1:50:00 10:00 +10:12 12:09:52 135 102-141 98531 121 80-154 0/0
11.25 2:00:00 10:00 10:02 132 103-140 1323 170 166-174 5/3
12.11 2:10:00 10:00 +1:20 11:38 136 117-145 1581 169 120-182 5/8
13.08 2:20:00 10:00 10:19 144 135-153 1487 165 110-176 8/2
14.12 2:30:00 10:00 9:35 146 138-151 1398 173 120-178 4/7
14.84 2:40:00 10:00 +1:13 13:55 139 115-153 1935 147 54-176 3/3
15.69 2:50:00 10:00 +28 11:50 145 135-153 1716 161 120-176 4/4
16.65 3:00:00 10:00 10:24 145 123-150 1508 164 118-176 5/3
17.68 3:10:00 10:00 9:41 145 119-154 1405 171 120-178 12/6
18.05 3:13:24 3:24 9:18 154 151-155 1433 175 172-178 0/3

Heart

137/155max
  • Show Beats/Mile

Elevation

Asc 115m, Range 16m, Flat prediction 3:14:30
Elevation Graph
Biggest Climbs (m) Min/mi
13 1.5% 9:29
10 1.1% 10:01
See your biggest climbs

Cadence

167 (210 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.5 170 17.5 3:00:48 10:19
Walk 6.5 116 0.5 12:32 24:01
Still 0.0 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:12 8:53 38.89% More
800m 4:32 9:07 44.97% More
1km 5:40 9:07 46.85% More
Mile 9:14 9:14 48.76% More
5k 29:25 9:28 52.17% More
5 miles 47:49 9:34 52.35% More
10k 1:07:03 10:47 46.67% More
10 miles 1:51:55 11:12 46.27% More

Predictions

Dist Time Per Mile WAVA
1M 8:41 8:41 51.88
5km 29:17 9:26 52.39
5M 48:48 9:46 51.30
10km 1:01:36 9:55 50.80
10M 1:42:38 10:16 50.46
Half 2:17:07 10:28 49.62
20M 3:35:54 10:48 49.93
Mara 4:48:27 11:01 49.84
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