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

Run > General

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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

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 the Red Knows Rain Dear Well done! That’s massive!
	geordiebells 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 the Red Knows Rain Dear Thinking about the stomach cramps, did you take any fuel onboard during your rest stops.
	geordiebells 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!
	geordiebells That was where the stomach cramps kicked in & I was very tired by then.

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Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

Multi Graph Loading...

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	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

Further Analysis

Pace Distribution
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Heart Rate Distribution
139 avge / 186 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	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

Cadence Distribution
153 avge / 246 max Stride Length: 71cm

Run/Walk Breakdown

	%	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	-

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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