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Sun 11th Feb 2024 at 11:02am by Mozzer

Run > Long Run
  • Time
    2:58:31
  • Miles
    16.06
  • Min/mi
    11:07
  • Pacing
    71.4%
  • WAVA
    44.83
  • Stride(cm)
    93
  • Cals
    2083
  • Watts
    285
  • Cadence
    155
  • BPM
    152
  • %MHR
    87.1
  • B/mi
    1695
  • Asc(m)
    32
  • Surface
    Trail

Notes & Comments

Split Summary
===
1) 1mi - 10:39(10:39/mi) 139/148bpm [1481b/mi] 130cal 298/426W
2) 1mi - 10:04(10:04/mi) 144/151bpm [1450b/mi] 130cal 322/397W
3) 1mi - 10:24(10:24/mi) 146/150bpm [1518b/mi] 132cal 308/370W
4) 1mi - 10:23(10:23/mi) 149/152bpm [1546b/mi] 131cal 312/343W
5) 1mi - 10:15(10:15/mi) 149/152bpm [1527b/mi] 128cal 313/339W
6) 1mi - 10:27(10:27/mi) 150/154bpm [1568b/mi] 129cal 305/337W
7) 1mi - 10:40(10:41/mi) 162/177bpm [1729b/mi] 135cal 305/424W
8) 1mi - 11:36(11:36/mi) 152/156bpm [1763b/mi] 128cal 278/318W
9) 1mi - 12:24(12:24/mi) 151/155bpm [1873b/mi] 127cal 232/325W
10) 1mi - 11:25(11:25/mi) 152/157bpm [1735b/mi] 126cal 263/403W
11) 1mi - 12:04(12:04/mi) 161/178bpm [1943b/mi] 137cal 242/314W
12) 1mi - 10:45(10:45/mi) 156/177bpm [1676b/mi] 128cal 281/308W
13) 1mi - 11:14(11:14/mi) 156/161bpm [1752b/mi] 129cal 266/353W
14) 1mi - 11:06(11:06/mi) 156/160bpm [1730b/mi] 127cal 268/354W
15) 1mi - 11:33(11:33/mi) 158/170bpm [1825b/mi] 131cal 255/306W
16) 1mi - 12:54(12:54/mi) 155/174bpm [2001b/mi] 127cal 217/417W
17) 0.06mi - 37(11:12/mi) 165/166bpm [1847b/mi] 8cal 261/311W

Horrendously muddy canal run. Tough to stay upright in places, but done 👍
10:39 10:04 10:24 10:23 10:15 10:27 10:40 11:36 12:24 11:25 12:04 10:45 11:14 11:06 11:33 12:54 37
Bowman 🇸🇪
Well run, fine milage! good workout to going through mud I guess :)
Sigh
Well done? This with the club?
Mozzer
Cheers. No it was a solo effort. Should have stuck to the road probably, but good fun 😁
Mozzer
Cheers. No it was a solo effort. Should have stuck to the road probably, but good fun 😁
Velociraptor
Well done, in a gruesome sort of way :)
The Inspector
Reckon that's spot on mileage for the marathon build-up (according to my training log!). I did a mix of canal and road and, like you, found certain canal sections to be rather slippy.
The Inspector
Reckon that's spot on mileage for the marathon build-up (according to my training log!). I did a mix of canal and road and, like you, found certain canal sections to be rather slippy.
Mozzer
Cheers Ian. Its done ;-)

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.50 5:24 5:24 10:48 137 100-146 1479 157 110-162 303 38-426 8/9
1.00 10:39 5:15 10:30 141 130-148 1481 157 152-162 301 248-329 5/9
1.50 16:13 5:34 +29 11:08 143 136-150 1591 157 154-162 321 243-335 6/4
2.00 21:12 4:59 9:58 145 141-150 1445 159 138-166 329 124-397 3/7
2.50 26:40 5:29 10:57 146 139-150 1599 156 102-166 317 1-370 5/9
3.00 31:35 4:55 9:51 146 141-149 1437 158 154-162 324 293-342 4/5
3.50 36:47 5:11 10:22 149 147-152 1546 158 138-164 311 272-334 4/7
4.00 41:58 5:11 10:22 148 143-151 1535 157 114-162 313 85-343 6/6
4.50 47:06 5:08 10:16 149 147-152 1529 158 154-164 313 302-339 6/6
5.00 52:13 5:07 10:15 148 147-150 1517 157 152-162 312 304-324 4/5
5.50 57:31 5:18 10:35 149 146-151 1577 157 122-162 309 162-335 6/6
6.00 1:02:40 5:09 10:19 151 147-154 1557 158 154-162 311 293-337 9/7
6.50 1:10:17 7:37 +2:27 15:13 169 133-177 2573 159 154-164 323 287-424 5/6
7.00 1:15:48 5:31 11:02 156 151-171 1720 157 150-162 299 94-323 4/4
7.50 1:21:27 5:39 11:19 152 148-156 1719 158 152-164 285 230-310 5/6
8.00 1:27:24 5:57 11:53 152 149-154 1807 157 80-166 278 112-318 4/4
8.50 1:33:30 6:06 12:12 151 147-155 1843 155 114-164 266 131-312 4/3
9.00 1:39:49 6:19 12:38 151 146-155 1907 155 106-166 251 94-325 3/3
9.50 1:45:48 5:59 11:58 151 146-157 1807 154 112-164 252 50-298 8/7
10.00 1:51:13 5:25 10:50 153 150-157 1658 157 114-164 285 96-403 3/4
10.50 1:58:30 7:17 +34 14:35 151 126-173 2202 145 86-162 230 37-294 3/4
11.00 2:03:51 5:21 10:42 174 169-178 1862 158 152-162 284 247-314 4/5
11.50 2:09:11 5:19 10:39 156 153-177 1661 157 146-162 285 247-308 4/5
12.00 2:14:36 5:25 10:50 156 152-161 1691 157 152-160 280 269-295 5/5
12.50 2:20:57 6:22 +52 12:43 157 149-160 1997 156 38-164 281 68-336 8/5
13.00 2:26:41 5:44 11:28 155 148-161 1776 155 104-180 267 62-353 4/4
13.50 2:32:17 5:36 11:11 155 150-159 1734 150 80-160 269 97-313 8/3
14.00 2:37:47 5:30 11:01 157 149-160 1729 155 114-166 284 165-354 4/5
14.50 2:43:55 6:08 12:16 154 145-160 1890 149 98-166 246 126-299 7/2
15.00 2:49:20 5:25 10:49 162 155-170 1752 157 152-160 282 269-306 8/3
15.50 2:56:08 6:49 13:37 152 133-170 2071 142 106-172 223 32-296 4/4
16.00 3:02:14 6:05 12:11 159 135-174 1936 148 110-168 249 39-417 8/6
16.05 3:02:52 38 11:38 165 164-166 1921 151 114-162 260 59-311 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 178 max Delete HR Trace

  • Cadence Distribution

    155 avge / 180 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.7 157 15.5 2:47:25 11:05
    Walk 5.5 114 0.6 10:14 18:11
    Still 0.5 - - 52 -
    Pause 2.3 - - 4:22 -

  • Power Distribution

    285W (426 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:26 9:46 33.79% More
    800m 4:53 9:49 39.35% More
    1km 6:07 9:51 40.93% More
    Mile 10:05 10:05 42.26% More
    5k 31:53 10:16 45.45% More
    5 miles 51:59 10:24 45.38% More
    10k 1:07:09 10:48 43.87% More
    10 miles 1:51:12 11:07 43.79% More
    Half 2:27:39 11:16 43.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:33 8:33 49.82
    5km 29:35 9:31 48.99
    5M 49:47 9:57 47.39
    10km 1:03:09 10:10 46.65
    10M 1:46:18 10:38 45.81
    Half 2:22:51 10:54 44.75
    20M 3:46:57 11:21 44.63
    Mara 5:04:58 11:38 44.29

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