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Sun 16th Mar 2014 at 10:00am by Jinksy

Run > Long Run
  • Time
    3:10:29
  • Miles
    18.03
  • Min/mi
    10:34
  • Pacing
    94%
  • WAVA
    48.74
  • Stride(cm)
    90
  • Cals
    1459
  • Cadence
    170
  • BPM
    146
  • %MHR
    75.5
  • B/mi
    1540
  • Asc(m)
    42
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Hurden 18. Ran all the way with Bill. Jayne, Jeni and Caroline did the 9 and Mark did 18 way in front of us.

Had in my head all the way round 'go v v v v steady' The faster parts were downhill. Was a beautiful morning for a run but the last couple of miles were hard work in head wind which was definitely worse on the second lap. Met a very nice group of people also London Marathon training from Stanstead, had a good chat with them as they were similar pace to us.

Enjoyed this scenic run, very different to last week and now rest up a bit, steady week before the big 24 next Sunday :-)

Split Summary
===
1) 1m - 10:34(10:34/m) 133/146bpm 85cal
2) 1m - 10:42(10:42/m) 142/149bpm 89cal
3) 1m - 10:45(10:45/m) 145/161bpm 91cal hill
4) 1m - 10:30(10:30/m) 144/148bpm 86cal
5) 1m - 10:23(10:23/m) 144/148bpm 84cal
6) 1m - 10:17(10:17/m) 146/150bpm 84cal
7) 1m - 10:29(10:29/m) 146/156bpm 82cal
8) 1m - 10:24(10:24/m) 144/150bpm 73cal
9) 1m - 10:13(10:13/m) 144/148bpm 69cal
10) 1m - 10:51(10:51/m) 148/155bpm 82cal
11) 1m - 10:43(10:43/m) 148/153bpm 83cal
12) 1m - 11:12(11:12/m) 147/156bpm 79cal hill
13) 1m - 10:42(10:42/m) 146/150bpm 71cal
14) 1m - 10:30(10:30/m) 149/153bpm 81cal
15) 1m - 10:28(10:28/m) 150/155bpm 80cal
16) 1m - 10:30(10:30/m) 153/159bpm 85cal
17) 1m - 10:33(10:33/m) 151/154bpm 80cal
18) 1m - 10:22(10:22/m) 150/156bpm 73cal
19) 0.03m - 19(9:21/m) 154/155bpm 2cal

You paused your watch for 63 seconds. This time will not display in your split graph.
10:34 10:42 10:45 10:30 10:23 10:17 10:29 10:24 10:13 10:51 10:43 11:12 10:42 10:30 10:28 10:30 10:33 10:22 19
dingdong*
Well done and a nice steady pace, another one successfully ticked off.
gingerwand
i like this race, good pace and as usual pretty even, your making this marathon traing look easy...
hurricanehamlyn
Yay well done plan executed to a t. :-)
Curly K
2 weeks 2 races. Agree with gw comments. Re you making it look easy lol
EO
Well done, good even pacing. Rest those legs a little for next week!
Rken
Great run, well done, good pacing and all going to plan!
piggysquealer
Glad you had a great race, very well done - another long one ticked off and not many more to go! :-)
Old Man
Well done, this would have been tough after last week

Map
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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.
0.50 5:14 5:14 10:28 125 85-137 1308 174 166-176 3/1
1.00 10:37 5:23 10:45 137 132-146 1473 172 168-176 4/1
1.50 15:59 5:23 10:45 142 134-147 1527 170 164-174 6/0
2.00 21:20 5:21 10:41 142 132-149 1517 169 166-174 8/4
2.50 26:33 5:13 10:26 137 131-144 1428 171 166-176 0/12
3.00 32:06 5:33 11:06 152 145-161 1687 167 164-172 26/0
3.50 37:20 5:15 10:29 143 136-147 1500 169 164-172 2/2
4.00 42:28 5:08 10:16 146 143-148 1499 169 164-174 4/0
4.50 47:43 5:15 10:29 143 131-148 1500 169 164-172 4/1
5.00 52:53 5:11 10:21 145 142-147 1501 171 166-176 3/0
5.50 58:08 5:14 10:28 145 138-149 1519 171 162-176 0/1
6.00 1:03:12 5:04 10:08 146 136-149 1479 171 168-176 1/3
6.50 1:08:22 5:11 10:22 143 137-148 1482 171 166-174 0/6
7.00 1:13:42 5:20 10:39 149 138-155 1588 169 166-174 7/0
7.50 1:18:56 5:14 10:28 147 143-149 1540 169 164-172 0/3
8.00 1:24:06 5:10 10:20 140 126-144 1447 171 168-174 0/15
8.50 1:29:15 5:09 10:18 143 140-148 1472 171 166-176 0/13
9.00 1:34:20 5:05 10:11 145 141-151 1476 172 170-176 2/5
9.50 1:39:59 5:39 11:18 146 131-153 1650 172 162-178 5/2
10.00 1:45:22 5:23 10:45 149 145-154 1603 170 164-174 4/1
10.50 1:50:45 5:23 10:45 149 144-153 1602 171 166-176 6/0
11.00 1:56:05 5:21 10:42 147 140-151 1572 171 166-176 8/4
11.50 2:01:26 5:20 10:41 143 138-149 1527 171 164-176 0/12
12.00 2:07:25 6:00 11:59 150 138-156 1798 164 154-170 26/0
12.50 2:12:51 5:26 10:52 146 142-148 1586 167 162-172 4/2
13.00 2:18:07 5:15 10:31 147 140-149 1546 168 166-170 4/0
13.50 2:23:23 5:17 10:33 149 146-151 1572 168 164-184 3/1
14.00 2:28:37 5:14 10:28 150 149-153 1570 169 166-172 3/0
14.50 2:33:57 5:20 10:40 148 136-153 1577 172 158-176 0/1
15.00 2:39:02 5:05 10:10 152 151-154 1545 171 168-174 1/3
15.50 2:44:09 5:07 10:14 151 146-154 1544 172 168-176 0/6
16.00 2:49:30 5:21 10:43 154 148-159 1649 168 164-172 7/0
16.50 2:54:52 5:22 10:45 152 145-153 1633 168 162-172 0/3
17.00 2:59:59 5:07 10:14 149 146-152 1525 171 168-174 0/19
17.50 3:05:06 5:07 10:14 149 147-151 1526 173 168-178 0/10
17.97 3:10:02 4:56 10:23 151 140-155 1568 173 168-178 2/4

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    146 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 1.0% 10:59

  • Cadence Distribution

    170 avge / 184 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 170 18 3:09:37 10:33
    Still 0.2 - - 25 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:27 9:52 36.80% More
    800m 5:00 10:04 39.81% More
    1km 6:17 10:06 41.34% More
    Mile 10:08 10:08 43.50% More
    5k 32:07 10:20 46.72% More
    5 miles 51:44 10:21 47.25% More
    10k 1:04:31 10:23 47.29% More
    10 miles 1:45:20 10:32 47.64% More
    Half 2:18:24 10:34 48.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:53 8:53 49.58
    5km 29:32 9:30 50.82
    5M 48:55 9:47 49.96
    10km 1:01:35 9:55 49.54
    10M 1:41:59 10:12 49.20
    Half 2:15:46 10:22 48.83
    20M 3:32:37 10:38 48.61
    Mara 4:43:04 10:48 48.21

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