Sun 21st Apr 2024 at 9:13am by Fenland Flier

Run > Medium Long Run
  • showers
  • breezy
  • Time
    1:57:32
  • Miles
    13.01
  • Min/mi
    9:02
  • Pacing
    54.4%
  • WAVA
    59.02
  • Stride(cm)
    104
  • Cals
    974
  • Watts
    196
  • Cadence
    172
  • BPM
    142
  • %MHR
    72.5
  • B/mi
    1284
  • Asc(m)
    23
  • Surface
    Road

Notes & Comments

13 comments
Later up and later out than I hoped. I had considered a 20 mile run but I only had time for 13 if I upped the pace.

1) 1mi - 9:08(9:08/mi) 141/153bpm [1288b/mi] 74cal 195/W 6.56/7.82mph
2) 1mi - 9:15(9:15/mi) 139/148bpm [1286b/mi] 74cal 192/W 6.48/6.86mph
3) 1mi - 8:50(8:50/mi) 143/151bpm [1263b/mi] 74cal 199/W 6.8/7.1mph
4) 1mi - 9:06(9:06/mi) 141/150bpm [1284b/mi] 74cal 196/W 6.6/6.84mph
5) 1mi - 9:09(9:09/mi) 140/145bpm [1282b/mi] 74cal 193/W 6.56/6.93mph
6) 1mi - 8:55(8:55/mi) 138/143bpm [1230b/mi] 74cal 198/W 6.74/6.9mph
7) 1mi - 8:51(8:51/mi) 141/147bpm [1247b/mi] 74cal 200/W 6.78/6.97mph
8) 1mi - 8:45(8:45/mi) 142/146bpm [1243b/mi] 74cal 201/W 6.86/7.04mph
9) 1mi - 8:53(8:53/mi) 144/149bpm [1279b/mi] 76cal 200/W 6.76/6.97mph
10) 1mi - 8:55(8:55/mi) 143/148bpm [1274b/mi] 74cal 198/W 6.74/7.15mph
11) 1mi - 8:51(8:51/mi) 144/149bpm [1273b/mi] 76cal 197/W 6.78/6.97mph
12) 1mi - 9:55(9:55/mi) 144/153bpm [1427b/mi] 80cal 182/W 6.06/7.06mph slow going down a footpath by the river, overgrown and stopped by the bank having slipped into the river. Took a call at the end of this mile

13) 1mi - 8:51(8:51/mi) 146/156bpm [1293b/mi] 75cal 199/W 6.78/7.85mph took another call as I started this mile
14) 0.01mi - 8(11:33/mi) 155/155bpm [1790b/mi] 1cal 214/W 5.19/7.36mph
9:08 9:15 8:50 9:06 9:09 8:55 8:51 8:45 8:53 8:55 8:51 9:55 8:51 8
Mark J 🇳🇿
Nice running
Ness
Good pace. Nice one 👏
Flatlander
Hope you didn't get too wet in the river.
Fenland Flier
I didn't try getting past the slip, I can live without the extra blue circle.
geordiegirl
Nice running
Fenland Flier
Thanks GG.
Alice the Camel
👍
Seratonin
Great pace for a HM. That's around my PB for a half. Wouldn't get that now though......
Fenland Flier
Thanks both, cheers Seratonin. I haven't a clue how I'd perform in a race nowadays.
Rosehip
well done :)
Fenland Flier
Thanks Rosehip.
Night-owl
Good run
Fenland Flier
Thanks N-o.

Pace

2% 6% 89% 2%

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 4:34 4:34 9:07 140 115-153 1277 173 170-178 197 181-227 10/5
1.00 9:07 4:34 9:08 143 136-151 1306 172 84-176 196 174-229 4/3
1.50 13:45 4:38 9:16 139 127-148 1288 172 170-174 191 176-217 3/5
2.00 18:23 4:37 9:14 140 134-146 1294 171 162-174 193 180-210 3/3
2.50 22:45 4:22 8:44 143 136-151 1250 172 168-174 200 183-216 3/2
3.00 27:13 4:28 8:56 142 136-147 1268 172 170-174 198 181-217 3/4
3.50 31:47 4:34 9:08 142 135-150 1298 171 170-174 197 186-218 3/1
4.00 36:19 4:32 9:04 140 133-146 1270 172 170-176 194 182-212 2/2
4.50 40:50 4:31 9:01 139 135-145 1254 171 168-174 195 182-204 1/0
5.00 45:28 4:39 9:17 141 137-145 1309 171 168-172 191 183-212 1/2
5.50 49:57 4:29 8:58 139 135-143 1246 172 168-174 195 180-203 1/1
6.00 54:23 4:26 8:52 138 135-142 1223 173 172-174 200 193-218 1/2
6.50 58:46 4:23 8:46 141 136-145 1236 173 172-174 201 184-229 3/3
7.00 1:03:14 4:28 8:56 142 137-147 1268 172 166-174 199 185-220 2/2
7.50 1:07:37 4:24 8:47 142 138-146 1248 173 170-174 200 195-206 1/1
8.00 1:11:59 4:22 8:43 141 137-144 1229 174 172-176 203 191-219 1/1
8.50 1:16:23 4:24 8:48 142 130-146 1249 172 170-174 201 191-218 2/2
9.00 1:20:52 4:29 8:58 145 142-149 1300 172 170-176 200 188-220 2/1
9.50 1:25:16 4:24 8:48 143 135-148 1259 172 170-174 197 181-211 1/2
10.00 1:29:47 4:31 9:02 144 142-146 1300 172 170-174 198 175-216 2/3
10.50 1:34:11 4:24 8:47 143 141-147 1257 172 170-174 196 175-205 4/2
11.00 1:38:37 4:27 8:53 145 139-149 1289 172 170-174 198 190-211 3/2
11.50 1:43:21 4:43 9:27 144 138-149 1360 171 162-174 190 162-213 2/3
12.00 1:48:32 5:11 10:23 143 131-153 1484 165 118-172 174 89-228 4/3
12.50 1:56:55 8:23 +3:35 16:45 144 124-151 2413 167 86-184 184 70-230 3/5
13.00 2:00:56 4:02 8:03 149 143-156 1200 178 174-190 218 203-230 2/3
13.01 2:01:05 9 12:33 154 153-155 1932 179 178-180 216 216-216 0/0

Heart

142/156max
  • Show Beats/Mile

Elevation

Asc 23m, Range 9m, Flat prediction 1:57:32
Elevation Graph
No climbs of at least 10 metres detected.

Power

196W (230 max)
Power Graph
Power Bands

Cadence

172 (190 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.1 172 13 1:59:57 9:16
Walk 0.7 109 0 51 27:08
Still 0.0 - - 3 -
Pause 0.2 - - 14 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:57 7:52 44.45% More
800m 3:58 7:59 52.14% More
1km 4:58 7:59 54.37% More
Mile 8:44 8:44 52.46% More
5k 27:20 8:48 57.07% More
5 miles 44:12 8:50 57.66% More
10k 55:08 8:52 57.79% More
10 miles 1:29:26 8:57 58.98% More

Predictions

Dist Time Per Mile WAVA
1M 7:30 7:30 61.06
5km 25:17 8:08 61.71
5M 42:08 8:26 60.47
10km 53:12 8:34 59.89
10M 1:28:38 8:52 59.51
Half 1:58:24 9:02 58.54
20M 3:06:26 9:19 58.91
Mara 4:09:04 9:30 58.80
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