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Sat 22nd Mar 2025 at 8:36am by WJKat
Run > Long Run
-
Time
2:21:33
-
Miles
12.01
-
Min/mi
11:47
-
Pacing
87.3%
-
WAVA
47.21
-
Stride(cm)
79
-
Cals
1148
-
Cadence
172
-
BPM
145
-
%MHR
84.8
-
B/mi
1708
-
Asc(m)
185
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 1mi - 12:03(12:03/mi) 132/150bpm [1591b/mi] 101cal 4.98/0mph
2) 1mi - 12:12(12:12/mi) 143/179bpm [1744b/mi] 106cal 4.92/0mph
3) 1mi - 11:25(11:25/mi) 148/167bpm [1690b/mi] 105cal 5.25/0mph
4) 1mi - 11:22(11:22/mi) 148/158bpm [1682b/mi] 100cal 5.28/0mph
5) 1mi - 11:30(11:30/mi) 146/155bpm [1679b/mi] 93cal 5.22/0mph
6) 1mi - 12:25(12:25/mi) 144/149bpm [1787b/mi] 93cal 4.83/0mph
7) 1mi - 12:11(12:11/mi) 143/155bpm [1743b/mi] 85cal 4.92/0mph
8) 1mi - 12:30(12:30/mi) 139/149bpm [1736b/mi] 88cal 4.8/0mph
9) 1mi - 13:15(13:15/mi) 139/181bpm [1842b/mi] 90cal 4.53/0mph
10) 1mi - 11:08(11:08/mi) 149/165bpm [1658b/mi] 91cal 5.39/0mph
11) 1mi - 10:54(10:54/mi) 157/184bpm [1711b/mi] 100cal 5.51/0mph
12) 1mi - 10:35(10:35/mi) 157/180bpm [1662b/mi] 96cal 5.67/0mph
13) 0.01mi - 4(10:56/mi) 158/158bpm [1727b/mi] 5.49/0mph
Lyn on holiday so just BFL and I, running from mine to hers. Beautiful day but could have worn a vest it was that warm (or at least I was!). A few little walks and a bit of dithering at junctions as its been so long we're done this marathon training route; wasn't the day for BFL so Mothy picked her up at 9 miles (top of old A1) so I did the last 3 solo, managed to pick the pace up a bit but was a tough ask this morning.
12:03 12:12 11:25 11:22 11:30 12:25 12:11 12:30 13:15 11:08 10:54 10:35 4
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
5:55 |
5:55 |
11:50 |
126 77-150 |
1490 |
174 164-180 |
4/7 |
| 1.00 |
12:04 |
6:09 |
12:18 |
138 131-146 |
1698 |
174 160-182 |
6/1 |
| 1.50 |
18:30 |
6:26 |
12:52 |
140 127-151 |
1801 |
173 160-182 |
10/7 |
| 2.00 |
24:15 |
5:46 |
11:31 |
145 136-179 |
1670 |
174 170-180 |
9/6 |
| 2.50 |
30:01 |
5:45 |
11:30 |
148 138-167 |
1703 |
175 172-178 |
6/5 |
| 3.00 |
35:41 |
5:40 |
11:20 |
148 140-161 |
1677 |
174 160-180 |
5/8 |
| 3.50 |
41:22 |
5:41 |
11:23 |
148 138-158 |
1684 |
174 168-180 |
9/7 |
| 4.00 |
47:02 |
5:40 |
11:21 |
148 143-154 |
1679 |
173 164-176 |
5/11 |
| 4.50 |
52:44 |
5:42 |
11:24 |
147 142-155 |
1675 |
172 116-178 |
4/9 |
| 5.00 |
58:32 |
5:48 |
11:37 |
145 140-149 |
1684 |
172 166-178 |
6/7 |
| 5.50 |
1:04:46 |
6:13 |
12:27 |
143 135-149 |
1779 |
169 80-180 |
10/7 |
| 6.00 |
1:10:57 |
6:11 |
12:22 |
144 138-149 |
1782 |
164 86-178 |
15/7 |
| 6.50 |
1:17:03 |
6:06 |
12:12 |
144 132-155 |
1756 |
170 164-178 |
7/3 |
| 7.00 |
1:23:08 |
6:05 |
12:10 |
142 135-146 |
1728 |
168 160-174 |
7/5 |
| 7.50 |
1:29:31 |
6:23 |
12:45 |
137 121-149 |
1747 |
158 116-180 |
5/8 |
| 8.00 |
1:35:38 |
6:07 |
12:14 |
141 134-149 |
1726 |
172 162-176 |
4/8 |
| 8.50 |
1:42:22 |
6:45 |
13:29 |
140 112-181 |
1888 |
163 86-184 |
17/11 |
| 9.00 |
1:48:53 |
6:31 |
13:01 |
137 108-146 |
1784 |
163 116-182 |
3/3 |
| 9.50 |
1:54:43 |
5:50 |
11:40 |
144 115-165 |
1679 |
176 168-180 |
8/8 |
| 10.00 |
2:00:00 |
5:18 |
10:35 |
153 148-159 |
1620 |
179 176-182 |
6/7 |
| 10.50 |
2:06:01 |
6:00 |
12:01 |
157 144-182 |
1886 |
180 170-184 |
16/5 |
| 11.00 |
2:11:57 |
5:56 |
11:52 |
157 142-184 |
1864 |
180 172-186 |
9/14 |
| 11.50 |
2:17:37 |
5:40 |
11:20 |
155 145-180 |
1757 |
181 176-186 |
4/11 |
| 12.00 |
2:23:06 |
5:29 |
10:57 |
158 146-166 |
1731 |
182 174-188 |
7/5 |
| 12.01 |
2:23:09 |
3 |
10:58 |
158 158-158 |
1732 |
181 180-184 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
96.1 |
174 |
11.7 |
2:17:34 |
11:47 |
| Walk |
3.6 |
116 |
0.3 |
5:06 |
15:45 |
| Still |
0.3 |
- |
- |
28 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:35 |
10:23 |
38.30% |
More |
| 800m |
5:14 |
10:32 |
41.51% |
More |
| 1km |
6:34 |
10:34 |
43.07% |
More |
| Mile |
10:42 |
10:42 |
44.80% |
More |
| 5k |
35:26 |
11:24 |
46.72% |
More |
| 5 miles |
58:27 |
11:41 |
45.85% |
More |
| 10k |
1:13:20 |
11:48 |
45.49% |
More |
| 10 miles |
1:58:50 |
11:53 |
46.33% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:09 |
10:09 |
47.26 |
| 5km |
33:46 |
10:52 |
49.02 |
| 5M |
55:55 |
11:11 |
47.92 |
| 10km |
1:10:24 |
11:20 |
47.39 |
| 10M |
1:56:34 |
11:39 |
47.23 |
| Half |
2:35:12 |
11:51 |
46.96 |
| 20M |
4:03:03 |
12:09 |
46.24 |
| Mara |
5:23:35 |
12:21 |
45.52 |
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