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Sat 18th May 2019 at 8:00am by StuH

Run > Long Run
  • Time
    5:25:35
  • Miles
    25.81
  • Min/mi
    12:37
  • WAVA
    39.80
  • Stride(cm)
    89
  • Cals
    3435
  • Cadence
    143
  • BPM
    130
  • %MHR
    75.7
  • B/mi
    1643
  • Asc(m)
    436
  • Hillscore
    23
  • Surface
    Mixed

Notes & Comments

A real slog after leaving the river at 15 miles and I'm knackered. But no pain from knee, shin or ankle so really pleased!

Split Summary
===
1) 1m - 10:01(10:01/m) 131/141bpm 135cal 5.99/7.1mph
2) 1m - 9:45(9:45/m) 139/145bpm 137cal 6.15/7.56mph
3) 0.48m - 5:01(10:25/m) 138/144bpm 69cal 5.76/6.45mph
4) 1m - 10:05(10:05/m) 133/144bpm 129cal 5.95/7.18mph
5) 1m - 10:09(10:09/m) 140/146bpm 140cal 5.91/7.74mph
6) 1m - 10:08(10:08/m) 143/149bpm 144cal 5.92/7.24mph
7) 1m - 10:28(10:28/m) 137/148bpm 135cal 5.73/6.95mph
8) 1m - 10:51(10:51/m) 133/139bpm 136cal 5.53/6.62mph
9) 1m - 12:31(12:31/m) 133/141bpm 145cal 4.79/7.81mph
10) 1m - 10:21(10:21/m) 142/147bpm 145cal 5.8/6.8mph
11) 1m - 10:45(10:45/m) 143/148bpm 149cal 5.58/6.64mph
12) 1m - 11:50(11:50/m) 139/149bpm 138cal 5.07/6.85mph
13) 1m - 11:26(11:26/m) 138/145bpm 128cal 5.25/7.26mph
14) 1m - 11:39(11:39/m) 138/145bpm 130cal 5.15/7.03mph
15) 1m - 11:02(11:02/m) 137/142bpm 124cal 5.44/6.24mph
16) 1m - 15:26(15:26/m) 126/142bpm 133cal 3.89/6.12mph
17) 1m - 16:14(16:14/m) 120/137bpm 135cal 3.7/5.34mph
18) 1m - 14:06(14:06/m) 131/144bpm 144cal 4.26/6.97mph
19) 1m - 13:18(13:18/m) 128/141bpm 129cal 4.51/6.1mph
20) 1m - 14:58(14:58/m) 121/139bpm 121cal 4.01/5.66mph
21) 1m - 15:01(15:01/m) 117/134bpm 111cal 4/6.39mph
22) 1m - 15:10(15:10/m) 121/139bpm 123cal 3.96/5.76mph
23) 1m - 15:47(15:47/m) 119/140bpm 118cal 3.8/5.93mph
24) 1m - 17:18(17:18/m) 116/136bpm 125cal 3.47/6.59mph
25) 1m - 13:06(13:06/m) 134/145bpm 136cal 4.58/5.51mph
26) 1m - 15:28(15:28/m) 126/143bpm 135cal 3.88/5.51mph
27) 0.33m - 3:42(11:14/m) 137/143bpm 41cal 5.34/6.1mph
10:01 9:45 5:01 10:05 10:09 10:08 10:28 10:51 12:31 10:21 10:45 11:50 11:26 11:39 11:02 15:26 16:14 14:06 13:18 14:58 15:01 15:10 15:47 17:18 13:06 15:28 3:42
Garfield
Nice going. How is the Wey Navigation path after Send? I've done from the end of the Basingstoke Canal to Send and my ankles didn't enjoy the path much.
StuH
Thanks. V dry and rock hard at the moment, does get muddy when wet. Not too 'rooty' like the section between the canal and Pyrford.
Garfield
Thanks! I ran your mile 13-14 earlier today for the first time this morning...very nice section that got me to Evans Cycles in Guildford perfect to be picked up by hubby buying a spare tube for a bike.

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  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:01 10:01 10:01 131 87-141 1312 157 128-162 11/28
2.00 19:47 9:46 9:46 139 131-145 1357 158 154-164 7/20
3.00 30:10 10:23 +1 10:23 136 125-144 1413 157 114-172 25/27
4.00 53:56 23:45 +13:35 23:45 134 90-144 3183 159 116-174 6/11
5.00 1:03:49 9:54 9:54 143 136-149 1415 160 156-166 9/10
6.00 1:14:03 10:14 10:14 143 137-148 1463 159 156-176 12/9
7.00 1:37:40 23:37 +13:12 23:37 132 99-145 3118 156 104-162 5/8
8.00 1:49:13 11:32 11:32 135 121-141 1557 152 84-162 13/12
9.00 2:01:22 12:09 12:09 135 102-144 1641 150 80-182 9/7
10.00 2:12:00 10:38 10:38 142 70-147 1509 154 86-170 13/15
11.00 2:23:13 11:13 11:13 141 115-149 1582 147 102-164 9/7
12.00 2:34:09 10:56 10:56 142 127-147 1552 155 100-170 7/10
13.00 2:45:52 11:44 11:44 136 115-145 1595 147 92-176 12/11
14.00 2:57:18 11:25 11:25 137 114-144 1565 149 74-160 9/8
15.00 3:09:26 12:08 12:08 134 111-142 1627 145 96-172 22/19
16.00 3:25:59 16:33 16:33 125 98-142 2068 127 74-160 46/3
17.00 3:41:33 15:34 15:34 120 102-143 1867 127 80-164 41/28
18.00 3:56:41 15:08 15:08 131 109-144 1983 133 78-166 59/45
19.00 4:10:14 13:33 13:33 119 97-131 1612 142 78-162 5/36
20.00 4:23:22 13:08 13:08 127 109-139 1668 144 86-166 16/44
21.00 4:38:16 14:54 14:54 119 101-139 1774 133 82-164 6/13
22.00 4:54:02 15:46 15:46 120 70-140 1892 129 82-160 14/21
23.00 5:12:22 18:20 18:20 112 102-136 2053 119 70-156 20/6
24.00 5:26:14 13:52 13:52 129 103-145 1788 141 90-174 12/8
25.00 5:40:36 14:22 14:22 129 108-145 1854 138 70-240 16/15
25.81 5:52:22 11:46 14:31 129 107-143 1872 138 80-160 12/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 149 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    65 3.6% 15:12
    58 14.9% 21:14
    22 4.6% 10:51
    15 2.6% 17:21
    14 3.1% 11:11
    12 2.3% 9:37

  • Cadence Distribution

    143 avge / 240 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 67.0 155 21.6 3:56:15 10:57
    Walk 32.0 110 4.2 1:52:50 26:41
    Still 0.9 - - 3:17 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:11 8:49 36.67% More
    800m 4:37 9:18 40.47% More
    1km 5:55 9:31 41.32% More
    Mile 9:40 9:40 43.08% More
    5k 30:57 9:58 45.75% More
    5 miles 55:00 11:00 41.86% More
    10k 1:08:51 11:05 41.74% More
    10 miles 2:00:55 12:05 39.26% More
    Half 2:45:24 12:38 37.96% More
    20 miles 4:23:22 13:10 37.49% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:51 6:51 60.77
    5km 26:21 8:29 53.73
    5M 46:22 9:16 49.66
    10km 1:00:01 9:40 47.89
    10M 1:45:36 10:34 44.95
    Half 2:25:31 11:06 42.82
    20M 4:00:30 12:02 41.05
    Mara 5:31:26 12:39 39.72

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