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Sat 11th May 2024 at 7:41am by MrMo

Run > Long Run
  • Time
    3:33:00
  • Miles
    22.00
  • Min/mi
    9:41
  • Pacing
    61.1%
  • WAVA
    53.14
  • Stride(cm)
    98
  • Cals
    2477
  • Cadence
    170
  • BPM
    166
  • %MHR
    85.8
  • B/mi
    1603
  • Asc(m)
    125
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

A decent enough long run that I decided to schedule in rather than go to Walton today (I found a race next weekend instead).

The first few miles were awkward and I felt pretty clunky. After I stopped at the bogs in R Park at R Gate, I told myself that I needed to settle into the run. I immediately then trod a rock and hurt my foot. It kind of woke me up.

By the time I left at Ham Gate I was started to get into the run. And by the time I got to the YMCA and was heading back home I felt as if I was properly into the run.

That was when I decided I would jog through to 15m and then slightly increase the pace. It was getting hot, but nothing terrible. I was never completely comfortable late on but I was at least in control of the run.

Overall, I'll take this. The left hip, groin and arse were nowhere near perfect but nothing I couldn't cope with and it didn't feel like I was doing myself any damage.

1) 1mi - 10:19(10:19/mi) 152/164bpm [1567b/mi] 119cal
2) 1mi - 9:45(9:45/mi) 159/166bpm [1550b/mi] 114cal
3) 1mi - 9:47(9:47/mi) 158/169bpm [1545b/mi] 106cal
4) 1mi - 9:51(9:51/mi) 159/174bpm [1567b/mi] 106cal
5) 1mi - 9:56(9:56/mi) 157/165bpm [1560b/mi] 109cal
6) 1mi - 10:03(10:03/mi) 172/185bpm [1729b/mi] 120cal
7) 1mi - 9:45(9:45/mi) 170/175bpm [1658b/mi] 111cal
8) 1mi - 9:46(9:46/mi) 167/176bpm [1631b/mi] 111cal
9) 1mi - 9:48(9:48/mi) 165/171bpm [1618b/mi] 117cal
10) 1mi - 9:36(9:36/mi) 164/173bpm [1573b/mi] 111cal
11) 1mi - 9:46(9:46/mi) 168/173bpm [1642b/mi] 111cal
12) 1mi - 9:50(9:50/mi) 170/179bpm [1673b/mi] 112cal
13) 1mi - 9:40(9:40/mi) 170/176bpm [1643b/mi] 114cal
14) 1mi - 9:49(9:49/mi) 168/177bpm [1648b/mi] 110cal
15) 1mi - 9:40(9:40/mi) 166/174bpm [1605b/mi] 117cal
16) 1mi - 9:27(9:27/mi) 168/175bpm [1587b/mi] 109cal
17) 1mi - 9:27(9:27/mi) 170/182bpm [1606b/mi] 110cal
18) 1mi - 9:32(9:32/mi) 172/183bpm [1641b/mi] 117cal
19) 1mi - 9:23(9:23/mi) 169/176bpm [1585b/mi] 112cal
20) 1mi - 9:24(9:24/mi) 171/184bpm [1609b/mi] 115cal
21) 1mi - 9:19(9:19/mi) 169/177bpm [1573b/mi] 114cal
22) 1mi - 9:06(9:06/mi) 172/177bpm [1565b/mi] 112cal
23) 0mi - 2(6:15/mi) 171/171bpm [1069b/mi]
10:19 9:45 9:47 9:51 9:56 10:03 9:45 9:46 9:48 9:36 9:46 9:50 9:40 9:49 9:40 9:27 9:27 9:32 9:23 9:24 9:19 9:06 2

Pace

4% 49% 45% 2% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:19 10:19 10:19 150 105-164 1547 171 166-176 26/1
2.00 20:04 9:45 9:45 159 153-166 1550 171 168-176 16/6
3.00 29:51 9:47 9:47 158 151-169 1546 171 166-178 6/18
4.00 39:42 9:51 9:51 159 151-174 1566 171 168-174 6/33
5.00 54:14 14:32 +4:37 14:32 155 104-165 2253 171 160-174 11/9
6.00 1:04:18 10:04 10:04 172 157-185 1732 171 166-174 12/15
7.00 1:14:03 9:45 9:45 170 163-174 1657 171 168-172 24/9
8.00 1:23:48 9:46 9:46 167 162-174 1630 170 158-174 6/21
9.00 1:33:37 9:49 9:49 164 158-171 1609 170 162-176 5/5
10.00 1:43:13 9:36 9:36 164 156-172 1575 171 166-176 7/10
11.00 1:52:59 9:46 9:46 168 162-172 1640 170 166-172 7/10
12.00 2:02:49 9:50 9:50 170 163-177 1673 170 166-174 8/8
13.00 2:12:29 9:40 9:40 170 163-176 1643 171 168-174 9/8
14.00 2:22:18 9:49 9:49 168 159-176 1648 170 166-174 5/6
15.00 2:31:58 9:40 9:40 166 157-174 1604 170 166-174 7/6
16.00 2:41:25 9:28 9:28 167 159-174 1580 170 166-174 8/8
17.00 2:50:52 9:27 9:27 170 160-182 1605 170 164-174 11/12
18.00 3:00:24 9:32 9:32 172 164-183 1640 170 166-174 9/10
19.00 3:09:46 9:22 9:22 169 160-176 1582 170 166-172 6/7
20.00 3:19:11 9:25 9:25 171 164-184 1611 169 166-172 11/8
21.00 3:28:30 9:19 9:19 169 160-177 1574 169 164-174 13/12
22.00 3:37:35 9:06 9:06 172 165-177 1565 170 164-174 14/8

Heart

166/185max
  • Show Beats/Mile

Elevation

Asc 125m, Range 54m, Flat prediction 3:31:55
Elevation Graph
Biggest Climbs (m) Min/mi
39 1.7% 10:10
22 2.6% 10:08
10 1.6% 9:48
See your biggest climbs

Cadence

170 (178 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.9 170 22 3:33:00 9:53
Walk 0.0 0 0 0 NAN:00:00
Pause 2.1 - - 4:37 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:58 7:54 42.00% More
800m 4:05 8:14 47.40% More
1km 5:18 8:31 47.72% More
Mile 9:06 9:06 47.19% More
5k 28:50 9:17 50.67% More
5 miles 46:44 9:21 50.91% More
10k 58:13 9:22 51.03% More
10 miles 1:34:46 9:29 51.82% More
Half 2:04:58 9:32 52.00% More
20 miles 3:17:31 9:53 51.73% More

Predictions

Dist Time Per Mile WAVA
1M 7:34 7:34 56.73
5km 25:43 8:17 56.81
5M 43:00 8:36 55.33
10km 54:22 8:45 54.65
10M 1:30:54 9:05 54.02
Half 2:01:41 9:17 52.99
20M 3:12:10 9:37 53.17
Mara 4:17:14 9:49 52.97
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