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Sat 6th Mar 2021 at 9:00am by geordiegirl

Run > General
  • Time
    5:16:14
  • Miles
    21.50
  • Min/mi
    14:43
  • Pacing
    41.7%
  • WAVA
    39.37
  • Stride(cm)
    71
  • Cals
    2427
  • Cadence
    153
  • BPM
    139
  • %MHR
    81.2
  • B/mi
    2043
  • Asc(m)
    599
  • Hillscore
    39
  • Surface
    Road

Notes & Comments

7 comments
Long run doing loops from home but kept messing up the lap counter to record the rest periods.

Loop 1 - 5.5m ran with a friend get her her fasted 5k but we walked most of the rest of the day

Loop 2 - 5.6m through thr woods which was very muddy.

Loop 3 - 9m it had warmed up so swapped to a skort not sure that was a good idea as it got cold again and I ended off extending the run and not going home until 20m.

So the time included the stops but happy with the paces of the mile laps some were difficult as the hills kept coming.

Split Summary
===
1) 1m - 12:59(12:59/m) 138/170bpm 118cal
2) 1m - 12:45(12:45/m) 153/176bpm 123cal
3) 1m - 11:31(11:31/m) 165/171bpm 116cal
4) 1m - 15:16(15:16/m) 125/165bpm 110cal
5) 1m - 15:18(15:18/m) 125/150bpm 114cal
6) 0.77m - 20:33(26:43/m) 116/168bpm 92cal
7) 1m - 11:37(11:37/m) 148/169bpm 110cal
8) 1m - 14:50(14:50/m) 132/166bpm 110cal
9) 1m - 12:02(12:02/m) 149/167bpm 115cal
10) 1m - 11:08(11:08/m) 143/163bpm 93cal
11) 1m - 12:36(12:36/m) 150/167bpm 118cal
12) 0.32m - 3:46(11:52/m) 156/168bpm 38cal
13) 1m - 28:24(28:24/m) 116/170bpm 109cal
14) 0.02m - 13(10:19/m) 140/141bpm 1cal
15) 1m - 11:22(11:22/m) 142/171bpm 101cal
16) 1m - 13:46(13:46/m) 141/169bpm 108cal
17) 1m - 14:18(14:19/m) 150/180bpm 121cal
18) 1m - 13:07(13:07/m) 153/181bpm 119cal
19) 1m - 14:29(14:29/m) 143/168bpm 103cal
20) 1m - 12:57(12:57/m) 153/174bpm 117cal
21) 1m - 15:36(15:36/m) 155/188bpm 136cal
22) 1m - 17:38(17:38/m) 127/171bpm 107cal
23) 1m - 15:29(15:29/m) 142/172bpm 112cal
24) 0.39m - 4:35(11:43/m) 142/162bpm 36cal
12:59 12:45 11:31 15:16 15:18 20:33 11:37 14:50 12:02 11:08 12:36 3:46 28:24 13 11:22 13:46 14:18 13:07 14:29 12:57 15:36 17:38 15:29 4:35
Eynsham Red
Well done! That’s massive!
geordiegirl
Thank you I had a plan for 15m run & then a loop walking but felt ok so kept going. Stomach cramp kicked in so I ended off rounding up for the week and stopping
Eynsham Red
Thinking about the stomach cramps, did you take any fuel onboard during your rest stops.
geordiegirl
Well I had toast on the first, 1/2 cauliflower cheese pie 2nd didn’t come back for the 3rd and I also forgot to pick up the snacks I prepared so I only had 3 giant jelly strawberries, 2 skilltles & 2 other sweets. I had active root to drink along with water. So still a lot of work to do on fuelling.
Evangel
Wow! That is quite some running. Next time, pick warmer weather, but anyway brilliant!
steve45
That heart rate is stilll on the high side where the slower miles are concerned. 153-174 at nearly 13 minute miles suggests you were getting very tired (?). Don't over do it!
geordiegirl
That was where the stomach cramps kicked in & I was very tired by then.
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Pace

44% 22% 26% 8% 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 13:39 13:39 +40 13:39 136 89-169 1855 159 112-170 37/26
2.00 26:25 12:46 12:46 151 100-175 1928 163 96-170 6/45
3.00 37:55 11:31 11:31 165 158-171 1900 162 158-168 20/37
4.00 53:12 15:17 15:17 123 93-164 1879 135 98-168 53/9
5.00 1:08:30 15:18 15:18 126 103-150 1928 141 80-164 28/18
6.00 1:31:32 23:01 +6 23:01 119 88-168 2740 155 82-172 8/6
7.00 1:43:26 11:54 11:54 149 124-169 1773 162 102-174 43/37
8.00 1:58:20 14:54 14:54 132 92-158 1967 162 98-174 21/26
9.00 2:10:17 11:57 11:57 149 131-167 1781 162 108-240 22/75
10.00 2:22:04 11:46 11:46 141 123-162 1660 158 84-246 36/16
11.00 2:34:03 11:59 11:59 154 136-168 1845 163 110-246 40/20
12.00 3:02:32 28:29 28:29 117 81-170 3333 160 88-176 6/0
13.00 3:13:54 11:22 11:22 141 124-163 1603 167 84-176 10/64
14.00 3:27:30 13:35 13:35 141 119-171 1916 147 108-172 17/21
15.00 3:41:43 14:13 14:13 150 115-180 2133 153 92-174 19/17
16.00 3:54:38 12:55 12:55 155 120-181 2002 155 100-232 23/20
17.00 4:09:24 14:46 14:46 144 119-168 2126 148 90-172 34/13
18.00 4:22:35 13:11 13:11 153 134-173 2017 151 80-246 55/27
19.00 4:37:58 15:24 +1:10 15:24 157 123-186 2417 148 100-174 31/64
20.00 4:56:35 18:37 18:37 127 95-167 2364 137 82-170 52/8
21.00 5:12:08 15:33 15:33 144 100-172 2239 153 108-238 23/11
21.50 5:18:10 6:02 12:10 140 127-162 1702 156 108-168 13/15

Heart

139/186max
  • Show Beats/Mile

Elevation

Asc 599m, Range 99m, Flat prediction 5:01:11
Elevation Graph
Biggest Climbs (m) Min/mi
67 2.1% 16:34
37 5.1% 14:12
37 5.4% 13:06
29 3.1% 12:00
29 3.5% 16:46
29 3.0% 12:47
See your biggest climbs

Cadence

153 (246 max) Stride Length: 71cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 69.2 166 17.9 3:39:29 12:23
Walk 23.3 116 3.6 1:14:32 20:41
Still 6.9 - - 22:13 -
Pause 0.6 - - 1:56 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:30 10:05 39.03% More
800m 5:14 10:32 40.92% More
1km 6:35 10:35 42.49% More
Mile 10:48 10:48 44.20% More
5k 36:53 11:52 45.18% More
5 miles 1:02:10 12:26 43.77% More
10k 1:20:52 13:01 42.13% More
10 miles 2:20:04 14:00 40.09% More
Half 3:07:22 14:18 39.41% More
20 miles 4:55:18 14:46 39.09% More

Predictions

Dist Time Per Mile WAVA
1M 10:36 10:36 45.00
5km 37:10 11:58 44.84
5M 1:02:56 12:35 43.23
10km 1:20:03 12:53 42.56
10M 2:15:32 13:33 41.43
Half 3:02:45 13:57 40.13
20M 4:51:54 14:36 39.55
Mara 6:33:35 15:01 38.85

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Fetch Miles

11:16 A167
13:33 New road
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